Exercise the heart. Swimming, brisk walking, jogging, cycling and all aerobic exercises can exercise the heart. Aerobic exercise has many benefits: it can exercise the heart and lungs, enhance the function of the circulatory system, burn fat, increase vital capacity, lower blood pressure, and even prevent diabetes and reduce the occurrence of heart disease. The American College of Sports Medicine suggests that if you want to know whether the intensity of aerobic exercise is appropriate, you can test your heart rate to reach 60%-90% of the highest heart rate after exercise. If you want to lose weight through aerobic exercise, you can choose low to moderate exercise intensity and extend exercise time. This method consumes more calories. Exercise frequency is 3-5 times a week, 20-60 minutes each time.
Bodybuilding muscles. If you want to exercise your muscles, you can do weight lifting, gymnastics and other exercises that repeatedly stretch and flex your muscles. Muscle exercise can burn calories, enhance bone density, reduce the chance of injury, especially joint injury, and prevent osteoporosis. Before you lift weights, measure them. If you can lift eight times in a row, practice from this weight. When you can lift this weight 12 times in a row, try to increase the weight by 5%. Pay attention to lifting 8- 12 times in a row every exercise, so as to reach 70%-80% of the maximum endurance of muscles, and the exercise effect is good. 2-3 times a week, but avoid exercising the same group of muscles for two consecutive days to give the muscles sufficient recovery time.
The scope of fitness is very wide, and exercise is only one part of fitness. Besides exercise, there are many things in fitness, such as writing, singing and doing housework.
Fitness can be roughly divided into instrumental exercise and non-instrumental exercise. Fitness is also a sport that many men and women use to shape their perfect bodies. Modern men and women like this sport.
The state has formulated a national fitness plan and a national fitness implementation plan, which is conducive to improving citizens' physical fitness.
Body-building exercises can adopt all kinds of unarmed exercises, such as all kinds of unarmed aerobics, rhythmic gymnastics, aerobics, all kinds of resistance movements, etc. You can also use a variety of sports equipment for various exercises, such as dumbbells, barbells, kettlebells and other weightlifting equipment, gymnastics equipment such as horizontal bars, parallel bars, ropes and poles, strength training equipment such as spring tensioners, pulley tensioners and rubber bands, and various special comprehensive strength training racks, as well as aerobic training equipment such as power bicycles, stair treadmills, flat treadmills and rowing machines.
There are many kinds of exercises in fitness, including a complete set of unarmed bodybuilding gymnastics; There are also light equipment gymnastics such as balls and sticks, which are mainly used for women's bodybuilding training to achieve the purpose of losing weight, improving body shape, improving flexibility and enhancing rhythm; There are many weightlifting exercises and other sports that can develop muscles in all parts of the body. These movements are mainly used for men and women to keep fit and develop muscles, and also for men and women bodybuilding training.
In order to keep fit, special training methods are needed. For example, when using barbells and other weightlifting equipment to do various movements, there are special requirements and arrangements in terms of equipment weight, action mode, number and frequency of arranged groups, action speed and so on.
Fitness equipment can be roughly divided into three types:
① General fitness equipment: such as domestic 10 comprehensive training equipment and 16 functional fitness equipment;
② Local fitness equipment: such as fitness bicycles, rowing machines, stair climbing machines, treadmills, leg bending machines, heavy hammer tensioners, lift heel exercisers, etc.
③ Small fitness equipment: dumbbells, kettle bells, crank barbells, spring tensioners, fitness discs, elastic bars, handles, etc.
(A) the whole body fitness equipment
Belonging to comprehensive training equipment; It can be used by many people to cycle or selectively practice on a musical instrument at the same time. This kind of fitness equipment is bulky, multifunctional and expensive, and is suitable for fitness centers, rehabilitation centers, institutions or school gyms. It should be noted that, for example, the multi-function treadmill is a kind of whole-body fitness equipment, but it only adds the functions of rowing, pedaling, push-ups, waist turning, massage and so on to the single-function treadmill, so it is not very large and suitable for home gyms.
(2) Local fitness equipment
Most of them belong to special training equipment. They are compact in structure and occupy an area of about 1 square meter. Most of them can be folded, and some of them are also very interesting. Its function is relatively simple, mainly focusing on the exercise of local muscle groups. This kind of instrument has both power type with counterweight and hydraulic cylinder as heavy load and non-power type with its own power, and it does not need to be disassembled. Some are also equipped with electronic display devices such as time, speed, distance and heart rate, so that exercisers can master the amount of exercise themselves. Therefore, it is favored by fitness enthusiasts and is the "protagonist" of the family gym.
(3) Small fitness equipment
Although the volume is small, the exercisable value is not low. Take the adjustable dumbbell as an example. It is not only suitable for people of different ages, genders and physiques to practice, but also can exercise muscles in all parts of the body. It is a necessary instrument for bodybuilders. Another example is the spring tensioner, which is light and compact, low in price and easy to store and carry; It can also achieve the purpose of fitness. Small fitness equipment such as fitness balls are most suitable for middle-aged and elderly people.
1, treadmill
Treadmill is a routine equipment in family and gym, the simplest one in today's family fitness equipment, and the best choice for family fitness equipment. A treadmill is mainly characterized in that a pivot rod is arranged at an appropriate position of an armrest frame, and then the pivot rod is extended to the front lower part of the machine body; the other end of the pivot rod is pivoted at an appropriate position of the running frame; and a ground-touching pulley is arranged at the bottom of the front end of the running frame, so that when the running frame is lifted from the rear, the ground-touching pulley will help the user to exert force, which has the characteristics of labor-saving folding and stable support.
2. Powerful winder
Power curling iron is a special tool to develop forearm muscles, and it also has a good effect on strengthening grip strength. There are two kinds of force winders in common use, namely: hand-held force winders-made of sticks, with a diameter of about 0.035 meters and a length of 0.3 ~ 0.4 meters, with a hole in the middle.
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Rope, the length of the rope is 1 m, one end of the rope is tied to a stick, and the other end is tied to a barbell or other heavy objects. Bracket-type force reel-the manufacturing method is the same as above, but the horizontal bar is put on two brackets for practice, which is convenient to use and has strong fixity and can be used at any time.
3. Spring rod
The two ends of the spring bar are wooden handles, and the middle is a spring with great elasticity, which is used to train the muscles of the upper arm and trunk.
4, practice neck cap
It consists of two parts, one is a simple hat made of a belt, and the other is a chain or rope that can be used to tie heavy objects. You can wear it on your head during training, and hang a barbell or other heavy objects under your hat. This is a special instrument for developing neck muscles.
5. Protective belt
Protective belt is an indispensable equipment in fitness exercise. Especially when doing squats, it has the function of waist protection. At the same time, it is helpful for high-intensity training, improving training intensity and preventing injury accidents. Protective belts are generally made of cowhide or pigskin.
Step 6 practice the mirror
The practice mirror consists of a wooden basket and a big mirror. Bodybuilding people do exercises in front of the mirror to facilitate self-observation's movements and correct his wrong posture.
7. Push-ups
Made of iron pipe or wood, it can be used for push-ups with bare hands and waist weight. There is also an elevated push-up frame, which is supported by iron pipes and the support plate is used to put feet. During training, the neck and waist can be loaded to practice, which increases the training difficulty and improves the training effect. Push-ups have a significant effect on the developed pectoralis major muscle group.
8, bench press frame
Bench press is a special instrument for practicing pectoralis major. It has three types: recumbent, sitting and vertical. They are all made of brackets and steel plates welded by steel pipes. The bench press frame is used to develop the muscles on both sides of pectoralis major, while the bench press frame and vertical press frame are used to develop the upper and lower muscles of pectoralis major.
9. Squat rack
There are two kinds of iron and wood. The wooden squat frame consists of a leg frame and a frame surface, and is shaped like a high stool with four legs. The height is generally 1 m, in which the leg frame is 90 cm high and the frame surface is 10 cm thick, which is concave, which is convenient for stable barbell placement. The shelf surface is generally 440 cm long and 30 cm wide. The iron squat frame consists of an iron seat and a height-adjustable steel pipe. The iron seat is round with a diameter of 35 cm. The height of the whole squat frame is 1.6 m, and several round holes with adjustable height can be drilled in the middle, with a general spacing of 10 cm. Squat rack is a special equipment for developing leg muscles by carrying barbells on shoulders.
10, movable inclined plate
Movable inclined plate is a special instrument for training waist and abdomen muscles. It consists of steel pipes and wood boards with adjustable height. The frame with a diameter of 3.4 cm is welded to a length of about 2 meters and a width of about 65 cm, and placed on a bracket with adjustable height. It is best to use a sponge pad for the inclined plane.
1 1, open and lower the frame.
It is welded with an iron pipe with a diameter of 4.8 cm. The frame height is 2.5m, and the spacing between the left and right frame columns is1m. Starting from 60 cm from the bottom of the frame column, drill a round hole every 5 cm to facilitate height adjustment. It can be used to practice semi-squatting, weight-bearing heel lifting and nape pushing.
12, comprehensive training machine
Also called multifunctional trainer, it is specially designed for bodybuilders and professional athletes. Its advantage is that it can perform 10 to more than 50 kinds of full-body strength exercises. The load device (resistance device) adopts high-strength rubber blocks (iron-clad blocks), which overcomes the noise of the weight-adjusting blocks. The variable load has the advantages of constant-speed strength exercise, which is simple and easy to master, and has few chances of injury. Good quality instruments design resistance according to human body structure, so as to ensure uniform resistance of the whole movement, simple weight addition and subtraction and good training effect. Its disadvantage is that it can only act according to the designed route, which has great limitations. You can't practice explosiveness. Comprehensive training machines are generally divided into five-person stations and eight-person stations. Specifications and models of 10 station and 12 station. It has always been the first choice equipment for group gyms and public fitness centers.
For reference.