Family fitness should avoid all kinds of misunderstandings, whether it is unarmed fitness training or equipment fitness training, we must master three elements: exercise amount, exercise time and exercise frequency. The following sharing of family fitness should avoid all kinds of misunderstandings. Let's take a look.

One of the 1 misunderstandings to be avoided in family fitness: blindly buy fitness equipment according to actual needs, and the more functions you understand unilaterally, the better. As a result, it costs a lot and the effect is not good. The fitness equipment sold in the market includes both single-function fitness equipment (such as running cars and rock climbers). ) and a variety of functions (such as 5 functions, 9 functions, 13 functions to 366). In addition, there are some simple and practical fitness equipment such as tension spring, dumbbell and skipping rope. Fitness enthusiasts should buy fitness equipment suitable for their own use after comprehensive consideration of their age, gender, physical condition, parts that need exercise, housing and economic conditions.

Myth 2: You don't devote yourself wholeheartedly to fitness training, but focus on two purposes, and the training effect is greatly reduced. If you listen to music while wearing headphones and exercise, thinking that you can relax your exercise, killing two birds with one stone is actually counterproductive. Because when people are exercising, the nerve center that commands exercise is excited, while other nerve centers are inhibited. Training while listening to headphones will only inhibit the nerve center that directs movement, and it is difficult to achieve the effect of training.

Myth 3: blind training according to your physical condition will be counterproductive. For example, patients with hyperosteogeny, under the condition that the inflammation has not disappeared, take a lot of equipment training and overload strenuous exercise, which aggravates the joint injury. Poor mastery of training intensity and amount of exercise, improper exertion methods, irregular technical movements and inaccurate body movement units may all cause joint injury, ligament strain or sprain in other parts. Therefore, it is necessary to carry out scientific exercise step by step under the guidance of professionals.

Myth 4: fitness training is out of order. Fitness training must be planned, and you can't practice it at will. When you are happy, you can practice it several times, and when you are unhappy, you can put the fitness equipment aside. Only by adhering to regular fitness exercises can we achieve good fitness results.

Fitness training is mainly about the physical training of head, neck, head, arms, chest, abdomen, waist, legs and arms. As far as every fitness enthusiast is concerned, you can choose a certain functional training in a targeted way, and you don't have to cover everything. Generally speaking, there are four main kinds of fitness exercises:

The first category is physical exercise, which is suitable for young women such as ladies and young women. Silent aerobics, aerobics, belly plate, back trainer, chest expander, fitness running car or comprehensive trainer can be selected alternately. Through the rational use of the above training equipment, the graceful figure of women can be reflected, the girth can be more symmetrical, the unique curvaceous beauty of women can be displayed, and they can be endowed with youthful vitality.

The second is strength training, which is more suitable for young and middle-aged men. You can choose dumbbells, barbells and multifunctional combined trainers. Through exercise, pectoralis major, deltoid, latissimus dorsi, biceps brachii, abdominal muscles and lower limb muscles will be stronger and fuller, and the body will be stronger, showing more masculine beauty.

The third is weight loss exercise, which is suitable for obese men and women. The training equipment can be an electric treadmill, a belly plate, aerobics, sit-ups, etc. Through persistent exercise, you can gradually remove excess fat from your body and achieve good weight loss.

The fourth category is targeted exercise, such as poor cardiopulmonary function and poor joint function. These may be targeted exercises. Suitable for middle-aged and elderly people and some rehabilitation patients with poor function, and their training equipment can be selected according to their different conditions. If the leg joints are not flexible, you can choose mountain bikes and bicycles. If the abdominal fat is too high, you can apply a web. For mental workers and neurasthenia, you can choose rowing machines, fitness knights and other equipment. Targeted exercise can improve local function and achieve the purpose of strengthening the body.

Whether it is unarmed fitness training or equipment fitness training, we must master three elements: exercise amount, exercise time and exercise frequency. As far as normal people are concerned, the amount of exercise can be expressed by the formula of 220- age = heart rate times. For example, a 40-year-old person's heart rate during fitness training is 180 beats/minute. For the elderly, frail and convalescent patients, the exercise formula can be 220- age× (40%-80%) = heart rate times/minute. As for the exercise time, it is generally not less than 10 minutes at a time, once or twice a day, and the exercise frequency refers to the number of exercises per week. If possible, we should insist on fitness training once a day, but at least two or three times a week, otherwise the effect of fitness training will not be achieved. In addition, in fitness training, if nausea, vomiting, high blood pressure, etc. occur, you should immediately stop training and readjust the amount of exercise. Don't take a bath immediately after exercise, and don't eat or smoke immediately. Therefore, the blood flow in the limbs is accelerated, while the blood supply to the viscera and brain is relatively reduced. Before taking a bath and eating, rest for a while until the blood supply of the body is balanced.

Family fitness should avoid all kinds of misunderstandings. 2. Family fitness methods

Men like sports and fitness very much, but a lot of fitness is not available in health clubs, so we can exercise at home, and simple exercise methods at home can also exercise a strong body!

First: look at the action-compare the standard.

Whether you are doing equipment, practicing yoga or aerobics, you can easily see whether your arms are straight or not and whether your body is upright without clothes.

Second: Look at the figure-the requirements are higher.

Seeing your body clearly and truly can motivate you to increase your exercise, and it is not easy to slack off.

Third: look at the effect-more direct.

Keep exercising for a long time, and you will see that the relaxed part of your body is getting tighter and tighter. Maybe your weight hasn't changed, but you can feel the subtle changes in your body through the muscles you exercise.

Fourth: Look at metabolism-faster.

When you exercise naked, the temperature on the body surface is more likely to change, especially in a warm environment, the blood circulation is easier to accelerate and the metabolism of the body can be promoted.

Fifth: Look at the comparison results-healthier.

Not wearing clothes reduces the bondage of clothes to the body, makes the movements lighter and more standardized, and reduces the possibility of sports injuries to a greater extent.

Sixth: watch the process of losing weight-more excited

1, scissors crossing method: lie on your back, lay flat, put your arms at your sides, palms down, and straighten your legs at 45 degrees. In this position, your legs cross up and down or left and right. This action is mainly to exercise our front thigh muscles and lower abdominal muscles. Practice 6 groups at a time, cross 3 groups up and down, and cross 3 groups left and right. Each group has 30 crosses.

2. Kicking method: The body's preparation posture is the same as above, and then the legs imitate the action of pedaling the bicycle, keep even breathing, don't hold your breath, and don't touch the ground when kicking forward, at the position of 10-20 cm from the ground. This action mainly exercises the flexibility of leg and lower abdominal muscles. Practice 4 groups for 30 seconds each time. Persistence 1 minute is excellent.

3. Double-head take-off and landing method: First lie on your back, put your arms straight on your head, straighten your legs, and spread your legs 10 cm, then touch your arms and legs in a vertical position. Then fall down and stop touching your limbs. This action is mainly to exercise the whole abdominal muscles. 20 times in each group, 3 groups each time. Then lie on your stomach, preparing for the same posture as lying on your back, and then try to lift your limbs as much as possible. You will feel your waist tighten, then fall down and lift your limbs again without touching the ground. Repeat. This action mainly exercises the muscles of the waist, thighs, shoulders and upper back. 20 in each group. Three groups at a time

After these actions, the muscles of the whole body are more or less stimulated accordingly, and finally the whole body is stretched and relaxed. Then you can get up. When doing other things, the fat metabolism of these groups of movements continues. So even if you don't go out, you won't get fatter. Actually, exercise is that simple.

Naked sleepers generally have a higher degree of care for their bodies, a stronger sense of losing weight, and are more likely to invest energy in the process of losing weight.

Seventh: It is more suitable for partial weight loss.

When you exercise naked, you can find out in time which part of yourself is fat again and should lose weight, and accurately observe and grasp this part that needs to lose weight during exercise.