Fitness equipment can be used to shape a good figure. Fitness can promote the body's metabolism. Exercising with fitness equipment can help us exercise well, ease our mood, and exercise is conducive to strengthening our physique. Let's take a look at the fitness equipment, build a good figure with the treasure book and increase our knowledge.

Fitness equipment is used to build a good figure. Objective: To mold the perfect biceps and triceps.

Main instruments: dumbbell+crank barbell

The simplest things are often the most practical things. The process is boring and the result is gratifying. Change your posture, use dumbbells and barbells, and you can exercise two or three muscles. It's best to ask a sports partner with similar strength to do it together.

Objective: To exercise the whole body muscles.

Main equipment: comprehensive fitness equipment

For practitioners with little family space, comprehensive fitness equipment is not very practical. But for friends who have enough space and financial strength, a comprehensive set of fitness equipment can completely meet all your needs. At present, multifunctional fitness equipment is not very expensive, but you must complete all kinds of related accessories.

Objective: To lose weight.

Main equipment: skipping rope+raincoat

Skipping rope is the most extensive form of exercise, and it is also a good exercise to lose weight. Its action is simple, and there are few requirements for venues, equipment and weather. People of all ages can choose different skipping intensities according to their physical conditions.

Skipping rope has obvious weight loss effect, especially reducing excess fat in legs and buttocks. At the same time, skipping rope can protect the cardiovascular system to some extent. Dance 5 minutes a day, 5 or 6 times a day, 6 days a week. You can gradually increase the amount after adaptation. Wearing a close-fitting raincoat will get twice the result with half the effort

Objective: To reduce the fat in legs and buttocks.

Main equipment: pedal treadmill.

As a fashion fitness form, "step exercise" is more and more loved by everyone. A small "pedal", a strong piece of music, the whole action is completed in this process.

As a form of aerobic exercise, "step exercise" is a long-term, low-intensity exercise with sufficient oxygen supply, which will not make your muscles over-developed, so you don't have to worry about your legs getting thicker, but it has a very significant effect on shaping.

On the other hand, the pedal has a certain height, so it naturally consumes more energy to complete the same action than on the flat ground, so its fat-reducing effect will be more obvious.

Objective: To lose weight and relax muscles after exercise.

Main equipment: finishing machine

When you finish a series of high-intensity exercises, it is very important to relax. Not only can you further achieve the effect of exercise, relax and soothe your muscles, but you can also keep your muscles growing.

The function of the plastic machine is to restore the normal arrangement of muscles. Accelerate the discharge of lactic acid. Promote systemic blood circulation. After exercise. Give the body a good recovery.

Objective: To establish a model of pectoral muscle.

Main equipment used: barbell, bench press.

Make clear the purpose of your exercise: do you want to build thick chest muscles, or just shape a little chest shape, or develop a certain part of chest muscles, or let the whole chest muscles develop. The purpose is clear, we must consider what actions to practice what parts.

If the requirements are higher, you have to practice with some equipment, such as bench press, barbell, bench press and so on. However, it is very adjustable, and the parts of the chest muscles are different with different grip distances. The narrower the grip distance, the closer the training site is to the inside, and the middle seam of the pectoral muscle can be shaped. Hold it wider, and you can practice the outside of your chest muscles.

In addition, the bending and stretching of the parallel bars arm is an effective action to shape the lower and outer edges of the pectoral muscles. The more important exercise principle is: "Do what you can, step by step". If you are not careful, you will get hurt, which is counterproductive.

Objective: To relieve muscle fatigue and backache.

Main musical instruments: hitting pear-shaped balls.

Installing a scarlet pear-shaped ball in the corner of the living room is not only beautiful, but also plays a role in exercising. Many modern cities are "class families". After a period of exercise, the back pain and neck pain caused by sitting for a long time are gone.

Boxing is a whole-body sport, which pays great attention to the coordination of all parts of the body. Through the practice of some auxiliary equipment. For example, hitting a pear-shaped ball or a speed ball can make people's reaction more agile, and because in the process of hitting, they must be highly focused and their eyes should be fixed on the fast-moving hitting object, so after practice, in addition to improving their attention, their eyes will become particularly magical.

Anyone who has practiced boxing will tell you the same thing, that is, boxing is much more interesting than running, equipment and other sustained sports. In boxing, there are many flexible changes in pace and punching. If you are good at thinking and can win with wisdom, then you will find more fun.

Objective: To stretch easily and relieve exercise.

Main equipment: technogym personal fitness equipment.

It is not only a fitness equipment, but also an indoor decoration. Can be perfectly integrated into the home space, less than 1 square meter space. You can put the space anywhere in the living room and study. With various functions, you can do more than 200 different exercises without any adjustment.

Yoga, Pilates, Tai Chi, rehabilitation, exercise and fitness can be perfectly matched with personal fitness equipment, allowing you to exercise freely.

Objective: To lose weight and improve cardiopulmonary function.

Main equipment: treadmill, elliptical machine or exercise bike.

Running is 100% useful for improving your cardiopulmonary function. There is only one correct way to lose weight-exercise+diet. Running is a whole-body exercise, comprehensive, and the effect of persistence must be slimming+bodybuilding.

As for the intensity of exercise, it is suggested that you don't run at first, then go slowly 15-20 minutes, once in the morning and once in the evening; You can jog+run+walk in about 2 weeks, taking 15 minutes as a section, and you can consider how many sections to run.

How to use fitness equipment correctly

1, pay attention to scientific and reasonable methods.

Every training should have a certain order, first do warm-up exercise (warm-up exercise), which is especially important in winter or when the ambient temperature is low. Be sure to exercise all joints. Might as well sweat a little.

Then formal exercise and relaxation exercise. In formal training, we should pay attention to the coordination of breathing during aerobic exercise; If you lose weight, arrange more groups and fewer times. If you exercise, arrange fewer groups and more times. Short-term training with high intensity is conducive to developing strength and speed, while long-term training with medium and small intensity is conducive to developing endurance.

Step by step

The development of everything has certain regularity and stages. In order to ensure safety, exercisers who have just started to exercise should pay attention to their age, physical condition and many other factors besides reading the instructions of the equipment before use.

It is best to practice under the guidance of doctors and coaches. Only by persisting in exercise can we keep fit and achieve the expected goal.

3, all-round development, make up for the shortcomings.

Long-term purely mechanical training can easily lead to one-sided development of the body in strength, endurance and muscle development, while ignoring the development of reaction, speed, flexibility and coordination. This kind of physical ability is obviously imperfect.

Therefore, in addition to routine equipment training, necessary auxiliary exercises should be carried out. Such as ball games, track and field, martial arts boxing, gymnastics, swimming, skating, dancing and chess. These contents can be carried out selectively and combined with their own weak links to carry out auxiliary exercises.

Fitness Equipment: How to Use Fitness Equipment Correctly?

1, warm up (that is, warm-up activities)

Warm-up generally refers to the use of low-intensity aerobic fitness, so that the body is getting better and better, the body temperature is slowly rising, the heart rate is accelerated, and breathing becomes accelerated at a uniform speed. Blood circulation is also faster, so that oxygen and nutrients will be transported to the heart and muscles to prepare for your exercise. An important sign after the completion of warm-up activities is that the body begins to sweat slightly. Warm-up time is 5- 10 minutes.

In order to save time, many people go straight into high-intensity aerobic training without warming up. If so, because the cardiovascular system and lungs have not yet entered the state, the body temperature is relatively low, and the flexibility of muscles is not good, which is easy to cause injuries. Besides, after warming up, you will feel better and exercise longer. In other words, if you exercise without warming up, you will get tired more easily.

2. Relax

Relaxation and warm-up have the same effect. During exercise, blood circulation is accelerated and blood volume is increased, especially in limbs. If you stop exercising immediately, blood will accumulate in the lower limbs, causing unnecessary burden on the heart. In severe cases, it will affect the blood supply to the brain and even cause dizziness. Therefore, there should be a relaxation time of 5- 10 minutes after the exercise goal is achieved, that is, gradually reduce the exercise intensity and slowly return to a quiet state.

Regarding the frequency of fitness, the American Sports Medicine Association recommends that normal people exercise 2-5 times a week. If you haven't used to exercise before, start small, twice a week, and then gradually increase to three or four times. Beginners often make the mistake that when they first start fitness, they want to achieve results as soon as possible because of their enthusiasm, so they exercise once a day, and the intensity of each exercise is also great. Doing so often leads to overtraining, fatigue, insomnia, excessive soreness and other symptoms in a short time. And then it will stop. In fact, we should realize that fitness is a long-term habit. If you want to have a healthy body, you should stick to fitness all your life. It takes months or even years to reach the best shape and health. Step by step is the best solution.

If you want to use some fitness equipment correctly, you must pay attention to warm-up exercise, because this is very crucial. If you enter high-intensity training without doing warm-up exercise in order to save time, your cardiopulmonary function will be hindered, which is not good for your health at all, so you'd better do better stretching exercise.