Jumping rope is the best instrument for cardiopulmonary function training. Research shows that skipping rope at the frequency of 140 times/minute 10 minute is equivalent to jogging for half an hour. Skipping rope is an efficient aerobic exercise, which can not only consume excess fat in the body, but also make the muscles of the whole body exert uniform strength and fully exercise the respiratory system, heart and cardiovascular system.
Warm up before skipping rope and stretch after skipping rope. Even if you insist on skipping rope for a long time, the calf muscles will not swell excessively. Stretching can make muscles evenly distributed and prevent radish legs. This fitness method is simple and interesting, not affected by the climate, suitable for men, women and children, just prepare a skipping rope!
dumbbell
Dumbbell is a real "free instrument", which has the reputation of "hammer and chisel for sculpting muscles" and is one of the important fitness equipment. With a pair of dumbbells and a bench, you can practice every muscle on your body.
The number of dumbbell movements usually refers to "exhausted times", which is measured by 10 times. If the 10 movement is still standard, the weight is too light; If you do it for the eighth time, it means the weight is too heavy. After finding the right weight, write down this weight and try to gain a little weight every two weeks.
There are two kinds of dumbbells: fixed weight dumbbells and adjustable dumbbells. The former is mostly cast iron, while the latter is shaped like a small barbell and made of hard plastic or pig iron. There is also a pocket dumbbell or lady dumbbell, which women often use to do dumbbell exercises.
elastic
Most fitness equipment, as well as fitness movements without equipment, take "gravity" as resistance, but elastic belt takes the form of "elasticity". The longer you pull, the greater the resistance, and there is no inertia when you exercise, because elastic belt is too light.
After practicing elastic belt, I can definitely feel the feeling of muscle tearing and burning, which is the feeling of blood lactic acid accumulation when muscles continue to exert their strength. Elastic training can well supplement the deficiency of gravity training, and the combination of the two can achieve the best effect of shaping and muscle building.
Kiki Hu
What's the difference between a kettle bell and a dumbbell? The center of gravity is different. The action of the kettle bell is more of a "swing", a way to make objects move in a circle.
When swinging the kettle bell, the strength is transmitted from the leg to the hand through the waist and abdomen. If there is any slack in the body, the kettle bell will not be thrown up.
When lifting the kettle bell, the center of gravity of the kettle bell does not overlap with the arm. The wrist and shoulders need lateral force to stabilize the kettle bell, which can exercise the stability of the core more than dumbbells.
bencher
There are two kinds of tensioners: spring tensioners and adhesive tape tensioners, which are mainly used to exercise the muscles of the chest, back and arms.
Spring tensioners are mostly composed of 4 or 6 springs with handles at both ends. When exercising, you can increase or decrease the number of springs according to your own strength, which is an ideal instrument for family fitness. The belt tensioner is rubber and has a handshake at both ends. Adjust the tension according to the tightness of the belt.
Yujiaqiu
The more stable the body, the easier it is to exert strength. What if the body is unstable? It just gives the body a more unstable environment and forces the body to stabilize. This is the charm of yoga ball.
Beginners generally shake when doing yoga ball. In order to keep balance, they must tighten their whole body, especially their waist and abdomen, so the pursuit of yoga ball training is becoming more and more stable. After yoga ball training, you will find that you are stable and energetic in any kind of exercise, which is the value of yoga ball.
Foam shaft
At the end of the exercise, the muscles will be congested and tense due to repeated exertion. Massage and stretching are the best ways to relax muscles. Compared with other massage tools, the foam shaft can be ravaged from head to toe, and the strength can be adjusted by changing the action.
Massage is not as painful as possible. Pain will give a dangerous signal to muscles, which will make conditioned reflex and tighten to cope with external forces. The most reasonable intensity is to stimulate the muscles with a slight acid feeling.
2 sets of muscle-building equipment 1 treadmill
Recommended index: ★★★★★★★
Treadmill is the "darling" of family indoor fitness equipment, which belongs to whole-body exercise fitness equipment and ranks first in usage. It makes running easier, but patients with arthritis or artificial joint replacement and osteoporosis should use it with caution.
Two 2 elliptical machines
Recommended index: ★★★★★★★
It has little damage to the knee and can move the muscles of upper and lower limbs at the same time, especially the legs and buttocks. Especially popular with young women, it is also suitable for rehabilitation training and recovery training of postpartum people.
San 3 exercise bike
Recommended index: ★★★★★★★
It is the best fitness equipment to overcome heart function problems. It can be divided into vertical and horizontal exercise bikes, which are suitable for white-collar workers who sit in offices for a long time, people with limited mobility and weak physique, and patients who are undergoing rehabilitation training.
Four-four rowing machine
Recommended index: ★★★★★★★
Mainly used to enhance the strength of the arm and the coordination of movements. It can make about 90% of flexors and extensors participate in the exercise with each flexion and extension exercise, which is suitable for people who are not active on weekdays, especially middle-aged and elderly people.
Legal motive of the fifth five-year plan
Recommended index: ★★★★★★★
It is the most natural, safest, most effective and fastest way to exercise, which can easily improve the body's self-healing ability and resist the sick life. Its movement mode simulates skipping rope, achieving the whole body movement effect from top to bottom and from inside to outside. It has five functions of health care, rehabilitation training, growth and development, and exercise and body shaping, and is widely used by people.
Muscle exercise fitness equipment 3 0 1. Fitness equipment can be divided into aerobic fitness equipment and anaerobic fitness equipment.
Common aerobic equipment includes: treadmill, exercise bike, treadmill, elliptical machine, etc. Aerobic fitness equipment is mainly used for aerobic exercise. Common anaerobic equipment includes: abdominal bender, barbell rack, high back pull trainer, etc. Mainly used for anaerobic exercise.
02. Treadmill with aerobic fitness equipment
Drive, control and adjust your own running speed by adjusting the speed of the track. It can prevent bone and muscle degeneration, relax yourself, reduce stress and lose weight.
03. Exercise bike with aerobic exercise equipment
Take cycling home, improve the body's vital capacity, exercise the lower body muscle tissue, increase physical endurance, lose weight, increase blood circulation, expand blood vessel width, and prevent heart disease and hypertension.
04. Step machine of aerobic fitness equipment
Improve muscle atrophy and varicose veins of lower limbs, keep bones and joints in good condition, regulate various soreness and numbness of leg and hip muscles, and on the other hand, have the effect of beautifying legs.
05. Elliptical machine for aerobic equipment
Oval function organically combines the movements of arms and legs, and can coordinate limbs and shape a healthy body when often used. Long-term practice is helpful to improve physical endurance, exercise cardiopulmonary function, calm mind and improve sports ability.
06. Abdominal buckling device of anaerobic equipment
Burn abdominal fat and do targeted exercises for abdominal muscles.
07. Barbell rack for anaerobic equipment
Mainly exercise arm muscles and abdominal muscles.
08. Anaerobic equipment high-pull back trainer
Mainly practice latissimus dorsi (width), lower trapezius muscle bundle (width), and assist part of biceps brachii.