Usage: Hold the handrail with both hands and stand on the pedal for jogging or walking.

Note: Hold the bar tightly to prevent falling; The leg should not swing too much to avoid muscle strain.

Multifunctional fitness equipment

Usage: You can do pull-ups, elbow support, push-ups, chest and back stretching, leg suspension, upper abdomen and other exercises. The elderly and patients with cardiovascular diseases should follow the doctor's advice.

Function: Exercise the muscles and activity skills of upper and lower limbs, shoulders and chest.

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.

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 big, otherwise it will easily cause osteoporotic vertebral compression fracture or coccyx fracture.

Combined horizontal bar

Usage: people jump, hold the bar with both hands, do pull-ups or hang their legs.

Note: Hold the bar tightly with both hands to prevent falling and injury.

Dumbbell is a very common small household fitness equipment. Although small, the effect of exercising abdominal muscles is really good. I believe that friends who often use dumbbells know this, so how to exercise abdominal muscles with dumbbells? Let's take a look at the method of abdominal muscle dumbbell exercise and the matters needing attention in dumbbell exercise.

What are the ways to exercise abdominal muscles with dumbbells?

Introductory exercise

Hold the dumbbells with your hands at your sides, with your feet slightly wider than your shoulders.

If you don't understand your left foot, turn your right foot, turn your body 90 degrees to the left, hold the dumbbell in your right hand and bend your arm to the front of your chin.

Then switch to the left and right hands and quickly alternate left and right.

1, Russian twist

A, hands straight on the chest, each holding a dumbbell. Feet apart, slightly wider than shoulders.

B, quickly turn your body between your sides and keep your back straight.

2. Gravity uplift

A, lie on your back on the mat, put a dumbbell in front of your chin with your hands, bend your knees and put your feet flat.

B. Lift your shoulders forward away from the mat, with your lower back still on the mat. Pause for a few seconds at the highest point, and then slowly return to the starting position.

3. Push on your back

A, lying on his back on the mat, holding a dumbbell in each hand, has been raised to the chest. Bend your knees and put your feet flat.

B. Lift your shoulders forward off the mat and push them forward with one hand. Then slowly return to the starting position, then lift it up and push it with your other hand.

4. Gravity pull-ups

A, lie on your back on the mat, palms down on your sides, legs straight, feet with a dumbbell.

B, lift your legs to drive your hips off the mat. To the highest point, swing your legs to your sides. Then slowly return to the starting position, then lift it and swing to the other side.

5. heavy chopping

A. Hold dumbbells with your hands folded and your feet shoulder-width apart.

B, press the dumbbell down to the outside of the thigh, and keep your back straight during the process.

C. Turn the body and drive the dumbbell to the other side above the shoulder. The two sides alternate.

Balance drum

Usage: Hold the stick with both hands, stand on the roller with both feet, and slowly roll the roller forward or backward with your feet.

Attention: Hold the crossbar tightly. Only when the balance drum is stationary can you get on and off the equipment. Exercise slowly at first, and then gradually accelerate. Old people and patients can't use this instrument.

Space walking machine

Purpose: Spacewalker is a common outdoor fitness equipment. Many middle-aged and elderly people like to use it to exercise. When using, they should hold the handrail with their feet, put their feet on the pedal, adjust their center of gravity and walk back and forth with their feet.

Note: When holding the handrail, keep your thumb and forefinger opposite, and hold the handrail tightly to avoid loosening and falling.

Waist exerciser

Usage: The waist exerciser can help us exercise our waist and abdomen well, but we should also pay attention to safety when using it. First, hold the handle tightly with both hands, stand on the circular pedal or sit on the pedal on the waist turntable with both feet balanced, and the waist exerts force to drive the lower limbs or body to roll left and right.

Note: control the waist when twisting, and the range should not be too large. Remember never to leave the handle. Pay attention to whether your waist rotates with your shoulders or just twists. If you are used to twisting your waist, the turning angle should be kept below 45 degrees, and the twisting speed should be slow and even, so as to keep fit without hurting your body.

Waist massager

Usage: The human body clings to the massager and moves slowly up and down, left and right. The equipment is more suitable for the elderly.

Note: the force should be moderate, and the action should be from slow to fast.

Single rider

Usage: Sit in a chair, hold the handle tightly with both hands, push your feet to the ground, push your feet down, and pull your hands back at the same time.

Note: Keep your chest upright and your feet steady during operation.

Rowing practice frame

Usage: Sit on the rowing boat, pedal, grab the handle with both hands and pull back, and repeat the simulated rowing action.

Note: Keep a good balance when getting on and off the equipment to avoid falling.

Exercise should also carry out the idea of persistence

Fitness exercise is very necessary. "Life lies in exercise". For people, it is often said that "persistence is victory". In fact, this sentence is very reasonable. Everything is afraid of persistence and perseverance. Since ancient times, there have been famous sayings and stories that "as long as the kung fu is deep, the iron pestle is ground into a needle".

This is also telling people to have persistent determination and perseverance in doing things, which is the same for work and life, just like people exercising.

Nowadays, many people love outdoor fitness activities very much, and outdoor fitness equipment is also very rich, so this is a very good thing for people. But many people often don't insist on exercising, and go if they want. This attitude is unacceptable, because it takes a long time to show the effect, so only by persisting in exercise will it play a good role in people's health.

If you don't insist on exercising, it will be futile, and it will have a good effect.

What should I pay attention to when using outdoor fitness equipment?

With the popularity of outdoor fitness equipment, more and more people are getting used to exercising in their daily lives. However, exercise is not only moderate, but also requires correct methods and attention to some common problems in order to carry out physical exercise safely and effectively. However, because many citizens ignore this piece and do not pay enough attention to it, there will always be exercise accidents.

So what problems should we pay attention to in outdoor sports? First of all, different sports have different precautions. For stretching exercise, this kind of exercise is not suitable for the elderly. For some instruments in the horizontal bar, ribbed wooden frame and leg press, don't exercise excessively and exert too much force, and don't go over your shoulders at the highest.

There is also the type of waist twisting, because the waist of the elderly is relatively stiff, so when exercising the flexibility of the waist, we should slow down the pace and put on light movements to avoid pulling up the small muscles around the spine, especially the intervertebral disc. For the type of aerobic equipment, then the elderly must not go up the steps, which is very dangerous for the split movement and easily leads to dislocation.

Conclusion: I hope this article can help fitness people who want to exercise. The above details the correct use of public fitness equipment in residential areas. You can keep exercising according to the method introduced in this article. When using these fitness equipment, everyone should also pay attention to safety and correct exercise.

Further reading: How to use a stretcher to exercise, how to use a stretcher to exercise muscles, how to use abdominal wheels, 7 ways to make you exercise more effectively, how to lose weight on a treadmill, how to understand that these weight loss effects will be better, how to use sit-ups correctly and how to use equipment to reduce abdomen? Have you used these four kinds of fitness equipment? What are the home fitness equipment and how to use it?