Instrumental calisthenics refers to gymnastics that uses some instruments with small volume and simple structure to increase the interest of sports. The following are the exercise methods and precautions of fitness equipment I share with you. Welcome to read and browse.

Exercise methods and precautions of fitness equipment 1 equipment aerobics

Instrumental calisthenics refers to gymnastics that uses some instruments with small volume and simple structure to increase the interest of sports. Such as knives, sticks, sticks, spears, dumbbells, etc. The special movements of these tools are integrated into the movements of fitness exercise, and the exercise amount of using tools reaches a certain intensity, so that the heartbeat times can meet the requirements of jogging and the exercise effect can be achieved. Light and slight activity can increase the range of motion of joints and prevent intra-articular adhesion.

The above-mentioned instruments are easy to use and won't hurt others, which is their advantage, but they are of little use for exercise and are suitable for the elderly and the infirm. Of course, there may also be routines with high difficulty and large amount of exercise. From the point of view of healthy exercise, it is really unnecessary that high difficulty brings certain danger.

Practice with you

Portable equipment exercise method is small in size, easy to carry, and can often stimulate a certain part of the body, especially when there is an object in the hand, which can generate a signal to be transmitted to the brain, produce a negative induction effect, eliminate the nervous state of the brain, and then adjust the function of the brain. Local exercise has little effect, and it can also cause symptoms of local strain.

Fitness balls can be made of metal, jade, glass, etc. , into spheres of different sizes. The weight depends on the texture of the ball, usually two or more pairs. Put it in the palm of your hand, through the coordinated action of flexor digitorum and thenar muscle, the fitness ball keeps turning in the palm of your hand, and your hands alternate, which is the best time to exercise when walking, walking and chatting. Exercise time is determined according to your ability. This method should not be too long. Excessive exercise may cause tendinitis or tenosynovitis in the hand, resulting in painful symptoms.

Fitness ball depends on physical factors such as ball force, rolling and sliding; Stimulate hand nerves, mainly sensory nerves, transmit impulses to cerebral cortex and improve brain tissue function. Due to the constant movement of hands, strengthening venous reflux is beneficial to improve cardiovascular function.

(2> The fitness circle is a ring made of elastic material, with a diameter of 5-7 cm and protruding soft spines. Hold this ring by hand to make it deform and recover, and achieve the exercise effect through this exercise method. We don't agree with the great effect of this exercise method, but I believe it at least contains some fun. The elasticity and softness of the fitness circle is a mild stimulus to the human body, and of course it is harmless.

The use of fitness circle should be moderate, not too tired, too hard and too long, and its elasticity should be skillfully used to stimulate the nerves and blood vessels in the hands. The function of fitness circle is similar to that of fitness ball, which also transmits the stimulation signal of hand to the brain, adjusts the function of cerebral cortex and eliminates tension and fatigue.

Matters needing attention in purchasing fitness equipment:

Insufficient weight/size

See in the cultural mall, there are many kinds of fitness equipment sold here, including dumbbells, skipping ropes, tensioners, fitness circles, skateboards and so on. In a shop called sporting goods, the reporter picked up an adjustable rubber dumbbell of 15 kg and weighed it. It was very light, and the dumbbell piece and the fixing screw had been glued together. The reporter picked up another electroplated dumbbell with the same weight and took down a 2.3 kg dumbbell piece to weigh. The result is only 1 kg. The reporter measured its size again, and the diameter was only 12 cm, and the thickness was 1.3 cm. A dumbbell with the same size and full weight is about 17cm in diameter and 2cm in thickness. The weight and size of several other dumbbell pieces are also very small, that is to say, the actual weight of this dumbbell is about half less than the marked weight.

By visiting the cultural mall and several sporting goods stores near Inner Mongolia Normal University, it is found that dumbbells and other fitness equipment are generally short of weight. At the same time, the price gap between full-weight dumbbells and low-weight dumbbells is also very large. For example, the price of electroplating dumbbells with full weight of 30 kg is around 260 yuan, while the price of underweight dumbbells is only 100~ 140 yuan. A businessman who runs sporting goods on Park East Road told reporters that the price of iron has been rising in recent years. In order to save costs, some manufacturers will be short in production. Moreover, when many people buy and practice dumbbells, their weight requirements are not very precise, as long as they can be used. Therefore, dumbbells that are not heavy enough will get away with it.

A brand-free and timeless product produced by an unnamed factory.

In the investigation, it was found that some fitness equipment even had three products. In a store called Aoqiang Sports and Leisure near Inner Mongolia Normal University, we saw that some skipping ropes had complete information signs on their packages, while others were naked, without information such as manufacturers, addresses and trademarks. In several sporting goods stores in the cultural mall, the reporter also found a variety of fitness equipment such as skipping rope, fitness circle and skateboard. , and there is no manufacturer, address and other information identification, belonging to the three no products. The reporter asked the shopkeeper why there was no manufacturer, and the shopkeeper said, "The quality is definitely no problem, it is very strong. Besides, can these things work? "

There are security risks.

Due to quality problems, the service life of many fitness equipment is often very short, and some of them still have potential safety hazards. For example, the quality of the skateboard shaft is not up to standard, which is easy to cause the screw to loosen and the shaft to fall off, which is easy to cause danger when using. Zhang Wei, a student of Inner Mongolia University, told reporters that he likes to use a stretcher to exercise muscles. He once spent 20 yuan to buy a stretcher, without packaging and product information. "Its spring interface is not very strong, and I didn't care at that time. As a result, once, when I was practicing, a spring suddenly unhooked and hit me right on the wrist. A blood stain immediately appeared on my wrist, which was so painful that Lian Bi couldn't hold on when I was writing. Fortunately, I didn't hit my eyes, otherwise my eyes would be blind. "

Poor after-sales service

Sun Qiang, a fitness enthusiast of Inner Mongolia University, said that he bought a 30kg arm stick in a sporting goods store in the Cultural Mall, but after only using it for 1 month, the spring became a little loose and could not return to its previous stiff state. "If the spring of the arm is loose, the exercise effect will be greatly reduced. I went to the shopkeeper to ask for a replacement, and the shopkeeper refused to replace it because it took too long to buy it. I want to complain, but because I didn't ask the other party for an invoice at that time, I can only admit that I was unlucky. " It is understood that many sporting goods stores do not provide customers with relevant bills when selling fitness equipment, so they cannot complain about quality problems.

Consumers blindly buy

Fitness is very professional. Dumbbells, skipping ropes, tensioners and other equipment are simple in structure, but there are also many questions when choosing and using them. In the survey, the reporter found that more than half of consumers are very casual and blind when buying fitness equipment. They don't know the relevant knowledge of choosing fitness equipment, and buy inappropriate or substandard equipment, which greatly reduces the exercise effect. Some people buy these equipment just for fun, so they don't pay much attention to this knowledge. Sun Zhegang, a citizen, told reporters that he started fitness six months ago and bought a pair of 30 kg dumbbells. After practicing for two months, I feel good about myself. "I am very relaxed when doing bending exercises, and I feel that my grades are already good. But once I went to the gym to practice, but I felt very laborious and pulled my biceps. Later, I weighed the dumbbell at home and found that its actual weight was only 14 kg. That is to say, I practiced for two months for nothing. I only blame myself for not knowing the knowledge of purchasing fitness equipment at that time, so I bought such a defective product. " Citizen Song Lili said, "We are not athletes. There's no need to be so professional. We just need something to practice. " The reporter found that there are many consumers like Sun Zhegang and Song Lili.

Don't be greedy for cheap.

Liang, a fitness coach at the Gymnasium of Inner Mongolia Normal University, said that the exercise methods and equipment used for weight loss, muscle gain, physical fitness and rehabilitation are different, so when purchasing fitness equipment, you must first make clear your purpose of fitness. Some people are very fat and need to lose weight. They should choose aerobic exercise equipment, such as skipping rope, treadmill and spinning bike. Some people are thin and need to gain muscle. You can choose dumbbells, barbells, tensioners and other strength equipment. When buying fitness equipment, you should choose different specifications of equipment according to your actual situation. Take dumbbells for example. First, if you want to go to a regular sporting goods store, you'd better take a spring scale with you in case you are underweight. In terms of material, rubber dumbbells are safer than electroplated dumbbells and will not rust. However, if the rubber dumbbell smells too strong or sticks to the screw, it is an unqualified product. In terms of weight, considering the training effect, it is best to buy a relatively heavy adjustable dumbbell, so that the load can be increased or decreased according to the training position and muscle strength.

Exercise methods and precautions of fitness equipment II. Aerobic exercise equipment

Treadmill, spinning bike and elliptical machine are common aerobic exercise equipment in gymnasiums, which can effectively warm up and reduce fat and achieve the effect of body shaping. The use method is also relatively simple, and you can start exercising with one button. Let's talk about strength training equipment first.

Second, Smith trainer

Smith trainer is a safe and efficient training equipment. After years of updating and iteration, it can be said that the current Smith trainer has been improved and is more suitable for fitness beginners with high safety requirements. The biggest feature of Smith training is that it has a fixed trajectory and safety pins, which effectively protects the safety of fitness groups. This is a training tool, which can make you relax for trainers who are still "insecure" about fitness movements.

Exercise muscle groups: pectoral muscle, deltoid toe and triceps brachii.

Action name: bench press (barbell, dumbbell), upper inclined bench press and lower inclined bench press.

Action essentials: lie flat on the bench and land your feet naturally. Adjust the front and back position of your body so that your eyes are directly below the bench press barbell. The grip distance is slightly wider than the shoulder. Remove the barbell from the bench press. Slowly lower the barbell until the upper arm is parallel to the ground, then push the barbell back to the starting position, and so on.

Note: Beginners must pay special attention to the lack of external protection and don't practice too much. When the movement reaches the stage of lifting upwards, the shoulders should be kept tense, and the distance between the ears should be kept as far as possible, and the head, shoulders and buttocks should always be in contact with the stool surface.

Third, sit on the chest pusher.

Sitting chest pusher is a common instrument for exercising chest muscles in gym. This fixing device is characterized by a fixed trajectory, which allows the trainer to use the pectoral muscles to exert force in isolation. It is a very good device for fitness people who are not proficient in free bench press, and can make your pectoral muscles feel the force.

Exercise muscle groups: pectoralis major, triceps brachii, deltoid toe.

Action name: sitting chest push

Action essentials: adjust the height of the seat so that the height of the grips on both sides is flush with the lower edge of the chest; Keep your arm slightly bent, and be careful not to open it too much (only to the back plane) to avoid hurting your shoulder joint. Don't weigh too much, pause for 3 seconds when adduction, and fully squeeze pectoralis major; Exhale, inhale

Precautions:

This set of equipment can exercise chest muscles alone. If you can't master the complex movements such as barbell bench press, you can start practicing here to find the feeling of chest muscle strength. Girls can also do push-ups to lay the foundation.

Four, butterfly machine (chest pliers)

When using the butterfly machine to exercise, it is like a butterfly flapping its wings, so there is a nice name "butterfly machine", which is actually called the instrument chest-clamping trainer. Using butterfly machine for chest clamping exercises can shape and strengthen the pectoral muscle and strengthen the formation of the middle seam of the pectoral muscle. It is a good isolation training instrument for the bodybuilders who pursue the beauty of chest muscles.

Target muscle groups: pectoral muscle (middle thoracic suture) and posterior deltoid muscle bundle.

Action name: butterfly machine clamping chest, reverse butterfly machine clamping chest

Action essentials: adjust the position of the cushion according to your height; Choose a counterweight that suits you; Hold your chest and abdomen, hold the handle with both hands and push it to your chest in an arc. After each push, don't completely put down the weight and repeat the action.

Five, sitting rowing machine

Sitting rowing machine is beneficial to strengthen the thickness of our back muscles, and good back muscle shape can greatly enhance the overall temperament of the human body. Let the figure show the shape of an inverted triangle. Sitting rowing machine should be one of the training contents you can't miss.

Target muscle groups: trapezius medius (upper back), rhomboid muscle (between two shoulder blades) and biceps brachii.

Action name: rowing in a sitting position

Usage: Inhale and hold your chest, with your chest against the front baffle; Exhale and hold, exhale with the abdomen when exhaling, and keep the chest posture; Hold the handle 1-2 seconds to the maximum, and feel the squeezing feeling of the back muscles.

Exercise methods and precautions of fitness equipment 3 1. Don't exercise excessively. People who often take part in physical exercise can appropriately increase the amount of exercise. Generally, the pulse does not exceed 1 10 times per minute, and the maximum pulse does not exceed 120 times per minute. Old comrades who seldom or never took part in physical exercise in the past should first choose sports that suit them.

2. Be prepared before exercise and warm up for 10 to 15 minutes. This can prevent neck twisting, waist twisting and nerve injury.

3. Do some finishing activities after exercise. Because people's capillaries will expand after exercise, if people sit still on the ground and the blood can't return to the far end of the heart, they will feel weak heart, chest tightness, blood pressure and old comrades who have suffered from heart disease. After exercise, they must take a walk and buffer 10 minutes or so.

4. Master the exercise time. Old friends each time about 40 minutes, generally not less than 30 minutes, not more than 1 hour.

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