Fitness equipment suitable for women
Swing fitness equipment
Key shaping parts: it is a brand-new multi-plane aerobic instrument, especially suitable for female hip lifting and shaping to improve cardiopulmonary function.
Exercise plan: 4 ~ 6 times a week, 30 minutes each time.
Flexibility (stretching ability trainer)
Key shaping parts: stretching equipment can improve the flexibility and flexibility of the body, stretch the body conveniently and effectively, optimize the muscle balance of the whole body, and prevent backache.
Exercise plan: It can be used before and after every training. Stretch for 5 ~ 10 minute each time.
KINESIS individual
Key shaping parts: unique full gravity system and free 360? Motion trajectory can comprehensively exercise muscles in all parts of the body and improve core stability.
Exercise plan: it can replace the traditional strength training, 4 ~ 5 times a week, 30 ~ 50 minutes each time.
Easyline (waist and abdomen fitness machine)
Key shaping parts: sports equipment specially designed for women's waist and abdomen tightening. Hydraulic piston technology originated from F 1 Formula racing car, which can improve cardiopulmonary endurance and reduce muscle soreness after exercise while tightening the waist and abdomen.
Exercise plan: practice 2 ~ 3 times a week for 30 minutes each time.
Upward inclined horizontal push frame
Key molding parts:
Training for the upper chest can effectively improve the girth. The support of the pectoral muscle determines the direction of the breast. Through exercise, the chest muscles grow and the chest looks fuller. In the process of adduction, make the chest more full and straight from the outside to the inside.
Exercise plan: each group exercises 8 ~ 12 times, with 4 ~ 5 groups each time.
Sitting posture leg adduction abduction trainer
Key shaping parts: inner and outer thigh training. Can tighten the inner and outer lines of thighs and buttocks.
Exercise plan: each group should exercise 6 ~ 12 times, with 4 ~ 5 groups each time.
Coach Smith
Key shaping parts: training for hips and legs has a significant effect on leg shaping and hip lifting.
Exercise plan: The main exercises are: Smith Squat and Smith lunge. Practice 8 ~ 12 times in each group, with 4 ~ 5 groups each time.
Three-head sitting posture trainer
Key shaping parts: For the training of the arm, effectively prevent the muscles at the back of the arm from relaxing, and bid farewell to butterfly sleeve!
Exercise plan: each group exercises 8 ~ 12 times, with 4 ~ 5 groups each time.
Female shaping fitness equipment
High-level pull-down
After sitting firmly, tiptoe forward and hold the crossbar with both hands. The grip distance of each hand is about one palm wider than the shoulder, and the body leans back slightly. The main action is to pull the crossbar down to the chin. Accelerate when you pull it down and slow down when you put it back. You can obviously feel the tightening of your back when you pull down the crossbar.
barbell
Stand on your toes, with the distance between your feet slightly wider than your shoulders. Bend your knees, hold your chest out, and hold a barbell with your hands shoulder width. The lower limbs should tighten the hips and remain stable. Pull the barbell to the middle of the abdomen with the contraction force of the back, pause for a few seconds and then slowly put it down.
The main function of barbell exercise is also to make the back strong. The weight of a barbell that a person can lift 15 times in a row should be the standard weight in practice. For women, the lighter the better.
Sitting flat drawing machine
Toes forward, knees forward. Knee joints should not be too far apart, and the distance between feet should be less than shoulder width. Hold your head high and look straight ahead. Pull the handle back horizontally with both hands, pause at the elbow joint, that is, when the upper and lower arms form a 90-degree angle, then slowly extend forward. It should be noted that you must stand up and not bend down, otherwise it will be difficult to achieve the exercise effect.
dumbbell
Dumbbells are a bit like barbells. For example, you should shrug your shoulders with a bell, stand with your feet apart, slightly wider than your shoulders, hold the dumbbell with both hands and move forward with both hands. Lift your shoulders hard and then relax; Bowing and rowing is bending, and the legs can be upright or bent. This action mainly exercises latissimus dorsi, and other muscles can also assist.
Three points for women's fitness
Vulva trauma: During exercise, if the vulva accidentally collides with the bicycle railing or any other hard object (such as a balance beam). ), it is easy to cause vulvar hematoma, which can hurt urethra, vagina and even pelvic cavity in severe cases. After a small hematoma appears, local pressure can be used to stop bleeding, and cold compress for 24 hours before hot compress may control the hematoma; If the hematoma continues to increase or is accompanied by urethral, bladder and rectal injuries, you should go to the hospital for emergency treatment immediately and do not treat it lightly.
Ovarian rupture: strenuous exercise, weight lifting, abdominal squeezing and collision can all cause ovarian rupture and abdominal pain. After rest, the pain can be slightly relieved, but it often intensifies and even spreads to the whole abdomen. Ovarian rupture usually occurs from 18 day to 18 day of menstrual cycle, and 80% of them are corpus luteum or corpus luteum cyst rupture. After taking effective measures, those with less bleeding may avoid surgery and save their ovaries.
Endometriosis: strenuous exercise during menstruation may cause menstrual blood to flow back to the pelvic cavity, and endometrial debris flowing with menstrual blood may be planted in pelvic organs. It is common to plant on the ovary to form a cyst containing brown liquid, commonly known as? Chocolate cyst of ovary? . After suffering from endometriosis, patients often have progressively aggravated dysmenorrhea, which can also cause infertility. Therefore, you should take a proper rest during the menstrual period to avoid strenuous exercise.
Who will see the fitness equipment suitable for women?
1. What are the misunderstandings in the use of female fitness equipment?
2. What are the most economical and practical sports equipment?
3. What are the common fitness equipment?
4. What are the common small fitness equipment?
5. What fitness equipment is suitable for home use?