What fitness equipment are there in the park? Do you know how to use the park fitness equipment? The following is how to use the park fitness equipment I brought with me. I hope it will help you.
seesaw
Method: First, a person sits at one end of the seesaw, with his legs on both sides and his feet on the ground to support the seesaw. After the other person sits on the seesaw, he can start to move up and down.
Function: Exercise the comprehensive function and balance consciousness of the whole body.
Note: Hold the handrail tightly with both hands, and the swinging frequency should not be too fast or too large, otherwise it will easily cause osteoporotic vertebral compression fracture or coccyx fracture.
walking vehicle
Methods: Hold the handle with both hands, separate your feet, stand firmly on the two pedals, and then swing back and forth naturally, just like walking on the ground.
Function: enhance the muscle strength of human lower limbs and improve aerobic exercise ability.
Note: not too fast; Patients with cardiovascular and cerebrovascular diseases and patients with balance dysfunction should practice according to the doctor's advice.
Pedal device
Method: First sit in a chair, hold two handlebars, pedal the blocking pipe, and take yourself as a heavy object and kick repeatedly for 5-8 minutes. The scoring standard is that kicking 50 times in a row is excellent, kicking 40 times in a row is good, kicking 30 times in a row is average and kicking 20 times in a row is poor.
Function: Enhance leg muscle strength and lower limb movement ability.
Note: children are not allowed to use it.
Leg press trainer
Methods: Choose the appropriate bar height according to your height, put one leg straight on the bar, stop pulling your toes and bend forward.
Function: Enhance leg muscle strength and lower limb movement ability.
Note: children are not allowed to use it.
Waist massager
Methods: The human body clings to the massager and moves slowly up and down, left and right.
Function: Massage back muscles, dredge meridians, adjust related organ functions, and improve human disease resistance. The equipment is more suitable for the elderly.
Note: the force should be moderate, and the action should be from slow to fast.
Balance drum
Methods: When the balancing drum is stationary, first step on the supporting point next to the drum with your feet, then hold the bar tightly and slowly accelerate, hold your chest out, tighten your abdomen and keep your center of gravity stable.
Function: Enhance cardiopulmonary function, leg strength and joint flexibility, and improve the balance and coordination ability of human body.
Note: People suffering from cardiovascular diseases, cervical spondylosis of vertebral artery type, otolith, motion sickness or seasickness cannot use this instrument; It is basically not recommended for the elderly and children to use this equipment for exercise; Wear sports shoes and use equipment; You can't move too fast.
Rotating waist exerciser
Methods: Hold the handrail with both hands, then step on the disc and twist the waist left and right.
Function: Exercise waist joints and relax back muscles, suitable for people of all ages except children. It is especially suitable for lumbar dyskinesia, lumbar muscle strain and general fatigue.
Note: control the waist when twisting, and the range should not be too large. Remember never to leave the handle, keep the waist twisting angle below 45 degrees, and the twisting speed should be slow and even, so as not to hurt your health.
Extended reading:
Fitness precautions
First, do a thorough examination to prevent injury.
Have a doctor check your medical history.
Do a cardio-pulmonary examination.
Arrange the screening examination of plastic surgery
First of all, wear appropriate clothes and equipment to prevent injury.
Make sure your equipment is suitable for you (such as helmet, tennis racket handle, etc.). ).
Make sure that you can wear high-quality shoes designed for your sports and the characteristics of your feet (such as good arch support, wear-resistant heels, suitable sole structure and good elasticity).
If you want to carry out conflict sports, you must buy necessary masks or masks.
Second, prevent injuries through "smart" training and games.
Exercise should be carried out slowly at first, and then gradually increase the time and intensity of exercise to avoid overworked injuries such as tendinitis and pressure fractures.
Adapt yourself to the environment and avoid the stress associated with hot or cold weather.
Limit the exercise time to two hours. Give yourself enough time to recover from exercise.
Maintain hydration or fluidity level in the body. Drink plenty of water before, during and after practice or competition.
Third, prevent injuries through correct training.
Fitness, muscle strength, endurance, cardiovascular adaptability, physical adaptability training.
The minimum training requirements are: do aerobic or anaerobic exercise twice a week, and pay attention to the development and changes of the body.
It takes three to four weeks to significantly improve strength and endurance.
The pre-season training plan should start six weeks before the start of the season.
Do proper warm-up exercises to prevent injury.
Warm-up can prepare the body, reduce the potential risk of tissue damage, and help relieve muscle pain after exercise.
Warm-up exercise should include 15 minutes of maximum exercise. This kind of exercise increases heart rate, body temperature and muscle temperature, and enhances muscle elasticity.
Fourth, prevent injuries by stretching.
Stretching can prepare muscles for exercise and prevent tight soft tissues such as muscles and tendons from being injured.
Static stretching should be slow and continuous. Don't jump or bump. Don't feel very painful when stretching. Stretch your whole body. No sport requires only one part of the body to participate. Stretch every part of your body two or three times for 20 to 30 seconds each time.
Five, the injured first aid
Lying on a stretcher can relieve the pressure on the injured part.
Apply ice to the injured area and leave it for 20 minutes, four times a day.
Put an elastic bandage on the injured part and take it off when sleeping.
Raise your body higher than your heart to reduce blood flow.
Seek medical help if necessary.
Six, to prevent the recurrence of the wound
Let your body fully recover, and then return to the game or re-exercise.
Protect the injured area with special equipment or supports.
Gradually resume practice or competition.
There are three bad habits that are harmful to women's fitness:
Don't exercise after meals.
Many women like to stay somewhere directly after dinner, or chat or watch TV, which will cause puffiness for a long time. Experts advise women to do more housework after meals, such as washing dishes, sweeping the floor or going out for a walk. In short, force yourself to exercise 15 minutes after meals, but not too vigorously.
Dieting to lose weight
The human body must consume a certain amount of nutrients and calories every day in order to maintain the normal operation of the body, and excessive dieting is not acceptable. Dietetic experts have matched a scientific dietary prescription for fitness women: protein foods and fruits should be eaten for breakfast; Eat a small amount of carbohydrates such as rice and steamed bread for lunch, and try to eat coarse grains such as corn porridge; Dinner should be light, eat fresh fruits and vegetables, supplemented by porridge.
inertia
If you don't want to walk a few more steps on your way to work, don't miss the bus you can take; Always watch TV in one posture for a long time at home. These obvious laziness are the most harmful and easily overlooked by women. Experts suggest that if you can go out for activities, don't stay at home, if you can walk, don't ride a bike, and if you can ride a bike, don't take a car. In short, exercise as much as you can.
In a sense, the role of "strengthening the heart" is more practical than fitness, so some experts suggest that we should not forget to strengthen the heart in fitness. What kind of way is to strengthen the heart? You might as well try the following methods:
First, "love" around you
Holding a kind of love for people, things and things around you will make you noble and open-minded. Don't haggle over everything, be kind to others and be one with nature.
Second, keep good preferences.
Recreational activities that can promote physical and mental development in life are especially pleasant, such as ball games and picnics. You should arrange it yourself.
Third, the psychology of "early adopters"
Don't let yourself fall into a monotonous routine, so you will feel unhappy on the spot. If you always want to take part in an activity, do it, and you will have a lot of fun.
Fourth, seek happiness for yourself.
If you rely too much on others, you will be easily disappointed. Rely on yourself more, and you can avoid the bitter fruit of disappointment.
Fifth, look for spiritual sustenance.
Pets, animals and animals are your spiritual home. Try to put your feelings into it.
Sixth, be flexible.
Don't take things too harshly, or you won't easily come to a dead end. You must learn to look at problems from different angles in order to find different ways to solve them.
Seven, preparing lessons
There is no difference between the backlog of schoolwork and the backlog of inner dark clouds. If you can finish the work as planned, you can reduce the pressure and psychological burden and enhance your happiness.
Eight, make more friends
Friendship contributes to physical and mental health. You shouldn't take friends for granted. You should cultivate feelings and make new friends.
Nine, don't be stingy with giving.
If you are willing to help people less fortunate than you, you will experience a happier philosophy than accepting.
10. Admit failures and defects.
Nine times out of ten, life is unhappy, but as long as you learn a lesson and admit your imperfections, you will be satisfied and enter a happy paradise more easily.
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