Sports equipment that can also keep fit at home.
1, rhythm dumbbell
Do you think dumbbells are just tools for thin arms? Then you underestimate its function! Dumbbells can not only help you slim your arms, but also have obvious effects on the sculpture of back muscles and shoulder lines. They can even be used as a gravity aid for your lower body exercise, making it more effective. There are many books that teach dumbbells to keep fit. Open them and you will find that dumbbells have so many functions!
2. Elastic rope
Elastic rope is a good fitness equipment, and this small fitness equipment can be used even by friends with little strength. There are large and small muscles in the human body. Heavy dumbbells can be used for large muscles, and elastic ropes can be used for small muscle groups that are difficult to practice (such as back arms). In addition, after weight training such as dumbbells, you can also stretch with elastic rope.
3. Donuts; Doughnuts
Donuts are as versatile as dumbbells, but they are lighter and can be worn directly on your wrist. Besides being convenient to use, they are not tired to do it. You can wear it while running or walking, or even hide it in your clothes when you wear a little longer clothes, and no one will find it when you walk!
Step 4 clamp
Gripper is a very common fitness equipment, and many men prefer to use it for exercise. Its main function is to train the grip strength of the palm and strengthen the muscle curve of the elbow, so it is more suitable for boys. If you need to tighten the elbow muscles, the grip is a good choice, but it has no obvious effect on the thin arms.
5. Twisted plate
Everyone who has used it thinks that the effect of twisting the waist is better than hula hoop. Mainly because it is almost easy to learn and quite fun, it is easier for people to persevere. The effect is worth recommending!
6.hula hoop
Many women worship hula hoop very much. Exercise is not only fun, but also slimming down! Hula hoop is so effective! Whether you are a bucket waist or a thin straight waist, as long as you keep exercising for 20 minutes every day for a week, the obvious waist line will come out! It is recommended to exchange clockwise and counterclockwise when shaking to balance the waist muscles and make the waist line balanced and beautiful.
7. Weight loss circle
In fact, there are many functions of slimming circle. It can shape the fat in arms, legs, abdomen and other parts, and is an all-round slimming aid. Although it will be easier to follow the teaching video, in fact, when you get to this weight loss circle, you will play your potential and naturally find the trick! Advantages: You can exercise muscles in several parts at the same time.
8. Resistance ball
Resistance ball is a simple and interesting sport. Doing it by hand or with doughnuts has a good slimming effect, and doing it with the whole family can also enhance feelings. If you often feel sore, you can also use the resistance ball to help you relax, lose weight and stretch, killing two birds with one stone.
9. Abdominal chakra
Touching the abdominal chakra for the first time will make you feel very tired, because you will sweat a lot after doing it for several times, but you will have obvious feelings in your abdomen after doing it, so girls with more abdominal fat will soon be able to see sexy abdominal muscle lines after overcoming inertia, and gradually increase the number of times and keep doing it!
10, treadmills
People who seldom walk or run want to have a treadmill to help modify the curve of the lower body, but it is really tiring to repeat the boring steps all the time. If you don't really like sports, it will be difficult to last. The slimming effect of treadmill on hips and legs is worthy of recognition. Speeding up the pace and making the heart beat more than 120 times per minute can improve the cardiopulmonary function! Don't be afraid. It won't last. Look at the following tips, and you will definitely get a good slimming effect on the treadmill.
The Benefits of Indoor Fitness on Cardiopulmonary Function
Indoor fitness can improve cardiopulmonary function, exercise muscle strength of upper and lower limbs and enhance overall endurance. Develop the functions of various parts of the body with the help of instruments, exercise muscles that are usually inactive, and prevent muscle atrophy. At the same time, the physical function parameters displayed on the fitness equipment can be used to accurately and quantitatively calculate the physical load and master the energy consumption, so as to effectively control the weight or lose weight and obtain the fitness effect.
The main type of indoor fitness activities is electric bicycles. Exercisers can design a pedaling exercise plan, and master and adjust the exercise load in time according to the related data such as heart rate, speed, distance, time and energy consumption displayed on the screen during pedaling. Treadmill, according to the relevant data displayed during exercise, controls the way of energy consumption within the scope of aerobic exercise, so as to achieve the purpose of exercising human cardiovascular and respiratory functions; Rowers can exercise the muscles of arms, legs, back and chest, which is a good form of whole body exercise. People without equipment can choose simple exercise methods such as climbing stairs, skipping rope indoors, playing Tai Ji Chuan on the balcony, doing push-ups, lifting dumbbells and doing gymnastics.
When doing indoor fitness, you should be prepared, especially fully exercise your upper and lower limbs. Do a good job of relaxing after exercise. When using the instrument, you should master the correct body posture, move rhythmically, and use it correctly to avoid adverse effects on muscles, bones and nerves.
Matters needing attention in exercising at home
1. Exercise while reading.
If you are absorbed in reading a fashion magazine, it means that you can't pay attention to the exercise you are doing at the same time. Amy, Fitness Consultant of new york Sports Club? Hoff said that reading books during exercise is the worst thing. "If you want to exercise, you must pay attention to your health." She said. If you need to do something else at the same time to make exercise less boring, Hoff suggests that you put on headphones and watch TV, which doesn't need to concentrate like reading.
2. Exercise until you sweat.
Sweating may make people feel more fully exercised, but in fact it only takes you a few pounds of water. It has no effect except unhealthy. "One thing that has bothered me for thirty or forty years is that people still try to lose weight by sweating more." Mark, chairman of the American Fitness Industry Practitioners Association? Ocibinti said, "They exercise in a high temperature environment, thinking that they can lose weight, but in fact they just dehydrate themselves." Excessive sweating can also lead to cramps and other sports injuries. When exercising, please make sure that you have a bottle of water at hand, which can be replenished at any time.
3. Ride only a stationary bike
Simply riding a stationary bike or running on a treadmill can't achieve the effect of strength training. "Walking a mile can burn 100 calories; But in the same 20 minutes, if you do weight-bearing exercise on the equipment, you can burn 300 to 400 calories. " Ocibinti said. Strength training can also help you strengthen the muscle groups you need in your daily life, such as climbing stairs or carrying heavy objects, help you keep the shape of your muscles and delay the muscle relaxation brought about by age.
Bypass weightlifting exercises
Ladies are often afraid that lifting weights will make them look like bodybuilders. Actually, don't be afraid. It is a common misunderstanding that lifting weights or strength exercises will make women grow large muscles. "It won't happen unless you take growth hormone at the same time." Ochi Bindi said, "Doing weightlifting exercises won't make you a terrible monster."
Step 5 exercise on an empty stomach
Doing exercise on an empty stomach is like driving a tank without oil. Your body needs energy to keep running. Some healthy snacks, such as oatmeal or bananas, can be digested on the way to the gym to provide extra energy for your next exercise. This is especially important when you exercise in the morning, because at the end of the night, your stomach is empty and your calories have been consumed. You need to refuel it and get it started again.
6. Draw a tiger according to a cat. Dont Ask For Help explains.
Pretending to know everything when you go to the gym is not good for you. One of the worst habits for newcomers to the gym is to visit the gym and try to follow the example of others around them. There are usually some coaches in the gym. Ozzie Bindi suggested making good use of these coaches. "If you really have a question and want to know the correct form of exercise, don't hesitate to ask." She said, "You must know how to avoid sports injuries." Similarly, when you join a new fitness class, if you have any discomfort or doubts, let the teacher know that your body will benefit from it.
People who have seen any fitness equipment that can be exercised at home will watch:
1. What fitness equipment do men need for home fitness?
2. What are the taboos of fitness equipment?
3. What are the popular male fitness equipment?
4. What are the principles for choosing fitness equipment?
5. What are the precautions when using fitness equipment?