Click below to learn more about aerobics ★ Some basic movements of practicing yoga ★★ The significance and function of basketball ★★ The method of practicing wrist strength without machinery ★★★ Healthy people eat cows. Some benefits of meat ★★★★★ What the gym needs to prepare ★ What the gym needs to prepare for fitness 1, gloves. The material of fitness gloves helps to increase the friction between the palm and fitness equipment, and can hold dumbbells or barbells more firmly. Fitness gloves can disperse pressure and protect the wrist. When pushing (such as pushing back or shoulders, etc.). ), fitness gloves can disperse the weight of a little equipment and reduce the pressure on the palm. Prevent hand cocoon. When you practice the equipment, you will understand that the friction pain between the palm and the equipment can completely interrupt a whole set of training.
2, belt. Friends with insufficient muscle strength or when striving for a heavy weight will need to wear a belt, especially when training across the lower body. The role of the belt is to provide a stable support for the body, which can help us avoid injury during training! Of course, it is best to use a belt with a little hardness and breathability, so as not to be completely unsupported or very uncomfortable after being tied up!
3. Hold the belt tightly. Don't be scared by his name, it's just a glove-like prop! He can make you feel that while you are training, there is another hand holding the equipment for you. In this way, your hard work will not be scattered, and you can concentrate more on the part you want to train. However, some people advocate not to rely too much on the tension belt, because it will reduce your grip, so if you don't have the tension belt one day, you may feel uncomfortable!
4. elastic rope. We can train with a light and elastic rope anytime and anywhere. The principle is to use the elasticity of the rubber band to train, so different training methods can train different ranges, which can be said to be a very cost-effective prop! But an elastic rope has only a fixed elasticity, so if you want to try all kinds of weights, you must buy all kinds of elastic ropes!
5. Knee pads. Protect the joints and help complete the squat. Why does everyone in Romania wear knee pads? This is because these elastic bandages can support your knee joint when doing squat training. In addition, the elasticity of knee pads will make you squat more heavily.
Gym fitness equipment 1, shake cup. There is a spring ball in this cup, which allows you to easily stir the beverage you want to brew. Whether you want to brew some protein drinks, milk or fruit juice, it is very suitable for holding this cup. It can be said that the gym has one bottle! He has a big caliber. If you want to make powdered drinks, you don't have to worry about getting them all over the floor!
2, 2-3 sets of fitness clothes, because of sweating, can be easily replaced every day to avoid odor.
3. At least 2 pairs of sports shoes (running shoes or training shoes are ok). Aerobic exercises in the gym are mainly treadmills and bicycles, among which treadmills are necessary for you to warm up and lose fat. However, the treadmill does great harm to your feet and is easy to vibrate, so besides the correct running posture, a pair of good running shoes is essential. Note that it is running shoes, not basketball shoes or football shoes.
4. You can wipe your sweat with a big towel when exercising, and you can spread it on the position where you need physical contact when doing strength training.
5. A sports bag big enough. You can pack clothes, shoes and other fitness essentials.
6. Generally, there is a place to take a bath in the fitness center, and you can also bring something to take a bath.
7. A kettle. The reason is very simple, it is convenient to replenish water in time when exercising.
8. Password lock. Generally, gyms will have lockers for free use, but you usually need to bring your own locks.
9. Arm mounted MP3 player. Listening to your favorite music while exercising can make you stronger. Running is boring. Listening to the concert will make you run at least 1 km.
10, underwear, socks. Sweating all over, these are soaked and must be changed.
1 1, sweatpants. If the gym is not cold, it is recommended to wear a fitness vest or sleeves, so that your shoulders and arms can be exposed. When you exercise, you can look at your muscles in the mirror to correct your movements.
Gym fitness precautions 1, necessary warm-up activities
You know, this is not the time to comb your hair and drink a glass of water. This is the necessary process before you start exercising. The more relaxed the muscles are, the more embarrassed they are to control and expand. Doing these exercises will reduce your chances of getting hurt. So it's best to spend 5- 10 minutes to make your body fully active and feel a little sweaty. What needs to be understood is that this step is a good start for fitness.
2. Extremely necessary stretching exercise
There are always some things in life that are very easy to do, but stretching after fitness practice is not so simple. When you exercise your muscles, they become tense and shortened. Stretching is to help relax muscles, thus preventing muscle aches the next day. It should be noted that the best time to do this action is after completing the warm-up exercise, and at the same time, each action lasts for 20 ~ 30 seconds, which helps to relax the muscles.
3. Overloading weightlifting
Start slowly and increase the amount of exercise step by step. The fitness instructor will warn that taking your time is the key to exercise. Because you can't imagine what kind of pain you will have within 24-48 hours after exercise, you need to be cautious at first.
In addition, if you blindly try to lift more than your body load, it may lead to muscle strain, sprain and even back injury. From this point of view, it is more appropriate to choose a weight of 3-6 kg. Repeat the action at ordinary times 15 ~ 20 times. If you want to get strong muscles faster, you can also choose a slightly heavier weight, but repeat it 8 ~ 12 times. Remember not to rush for success, only by completing exercises in moderation can you achieve good results.
4. excessive exercise
Since the purpose of fitness is to stay strong in the future, don't expect to get it all at once? Gold medal? . Therefore, when you find that your heart is beating too fast and you can't finish a sentence in one breath, it means that you are exercising too much. Many coaches think this is the primary reason why most people give up halfway. Because once they feel that exercise brings discomfort, it is difficult for them to stick to it.
In addition, if you feel that you are in poor health, you can choose some easier exercises to finish. People who don't want to go to the gym can choose appropriate aerobics videos, learn how to get started and improve the coordination of movements, which is also a good method. Anyway, as long as you don't put too much pressure on yourself and persevere, you will benefit from it.
5, the necessary supplement of water
Remember, during exercise, the body will lose water quickly because of sweating, so these liquids must be replenished in time. Otherwise, dehydration will occur during rest, so don't forget to replenish water to your body from beginning to end. Generally speaking, the human body needs 8 breasts of water every day, and needs more when it starts to exercise. Besides, plenty of water helps to reduce hunger and appetite.
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