March 08, 2021
Why Does Curling Cause Neck Soreness(2)
On the other hand is unconscious laziness, which usually occurs in the early stages of fitness exercises. One of the most typical is the problem of neck pain caused by abdominal curling. Many times, when you first come into contact with certain fitness equipment or exercises, if no one knows it, it is easy to have the problem of inadequate action details. And many times, although there is a standard set of exercises in front of you, the current His physical condition is simply unattainable. So in order to be lazy or to save energy, it is easy to have non-standard movements. For example, let you make a fat man with a weight of 300 kilograms to do abdominal crunches, 10 sets in groups, and 3 sets of exercises. This is a kind of exercise method that you can say and think can do, but it is actually rubbish.
Why do you say that? Because this does not take into account the importance of the standard of action at all, but blindly pursues whether the quantity meets the standard. Even though many gyms seem to have a lot of seemingly professional private lessons, they are actually using a common standard to develop training plans, without considering the needs of specific groups of people.
In terms of abdominal crunching, the standard of 10 sets is suitable for normal young people who do not exercise regularly, but it is not suitable for people who are too obese, have poor physique, have just recovered from a serious illness, or are too old. Because this type of exercise usually requires multiple sets of repeated cycles, the above categories of people may be able to complete the first and second sets, but in order to complete the third set, their movements will definitely be deformed, either with tight legs or His hands pressed tightly on his head and neck. why? Because the coach says you can do it, you have to force yourself. This is the main reason why many people clearly practice abdominal curling, but wake up the next day to find that their neck hurts so badly. To
In the previous article, I talked about the standard posture, because the standard posture is not only a general knowledge in the fitness circle, but also a necessary condition to ensure the effect of exercise-quality is more important than quantity! ! ! ——We can do less obesity and we can do it slowly, but we must do it in place. Crunches are to exercise the abdominal muscles. Then use the strength of the abdomen to drive the body. Regardless of the fitness videos and how many fitness coaches say to do , To what extent, as long as you can ensure that your movements are not deformed, and the amount of training can be increased every period of time, this exercise will definitely have an effect.
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March 03, 2021
Why Does Curling Cause Neck Soreness(1)
Crunching is a commonly used exercise for abdominal muscles, but many people find that their necks have problems after practicing. Why is this?
This actually starts from the standard posture and purpose of the action. In fact, whether it is abdominal crunches or sit-ups, our goal is to exercise the abdominal muscles, and the ultimate goal is to exercise six or eight pack abs. Now that we have a purpose, when choosing an exercise method, we must exercise the abdominal muscles. Commonly include abdominal muscle board, sit-ups, abdominal crunches, supine leg lifts, etc. The core points of these actions are actually All are constantly "tearing" in the abdominal muscles. A set of standard abdominal training exercises is sure to make people feel that the abdominal muscles are heating up, and I can really exercise the abdominal muscles, and it will definitely let you find the feeling that the muscles "tear" every minute.
So, why do abdominal crunches or other exercises for abdominal muscles cause neck pain or lower back pain? This is the importance of the standard posture we mentioned earlier. You must know that people are inert, and whether it is fitness or exercise, the most important thing is to overcome one's own inertia. Some are conscious, while others are unconscious.
For example, if the weather is bad, it is raining, or if you are afraid of the rain and catching a cold, you don’t go for a run, or don’t go to the gym. That is a conscious avoidance of exercise. At this time, people will try to find a good one in order to convince themselves. The reason, if it doesn’t work, just explain it to yourself, but this kind of reason is usually only 0 and countless times. As long as it is not zero, you will always find countless reasons not to exercise in the future.
This actually starts from the standard posture and purpose of the action. In fact, whether it is abdominal crunches or sit-ups, our goal is to exercise the abdominal muscles, and the ultimate goal is to exercise six or eight pack abs. Now that we have a purpose, when choosing an exercise method, we must exercise the abdominal muscles. Commonly include abdominal muscle board, sit-ups, abdominal crunches, supine leg lifts, etc. The core points of these actions are actually All are constantly "tearing" in the abdominal muscles. A set of standard abdominal training exercises is sure to make people feel that the abdominal muscles are heating up, and I can really exercise the abdominal muscles, and it will definitely let you find the feeling that the muscles "tear" every minute.
So, why do abdominal crunches or other exercises for abdominal muscles cause neck pain or lower back pain? This is the importance of the standard posture we mentioned earlier. You must know that people are inert, and whether it is fitness or exercise, the most important thing is to overcome one's own inertia. Some are conscious, while others are unconscious.
For example, if the weather is bad, it is raining, or if you are afraid of the rain and catching a cold, you don’t go for a run, or don’t go to the gym. That is a conscious avoidance of exercise. At this time, people will try to find a good one in order to convince themselves. The reason, if it doesn’t work, just explain it to yourself, but this kind of reason is usually only 0 and countless times. As long as it is not zero, you will always find countless reasons not to exercise in the future.
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March 02, 2021
Five Notes For Novice Dumbbell Training
If you want to keep fit, you don't want to go to the gym, but even the expert of freehand training knows that if you want to train a fit body, the necessary fitness equipment is indispensable.
And if you just want to make yourself stronger instead of exploding muscles, using dumbbells to strengthen your strength training is a very cost-effective choice.
Using dumbbells to exercise requires different exercises to activate the muscles in different parts of the body, such as squatting, raising the knees and turning around, which exercises the gluteus maximus, hamstrings, quadriceps and abdominal muscles; while raising the upper arm of the heel You can exercise calves, abdominal muscles and biceps...
However, in addition to using dumbbells for training, we should also pay attention to the protection and rest of our body, especially when novices use dumbbells for fitness, there are several points that must be paid attention to:
1. Practice from large muscle groups
Novices are advised to pay more attention to the development of large muscle groups, such as chest, back, buttocks and legs. As the foundation of muscles and strength, large muscle groups can not only improve your various sports capabilities, but also protect the body.
2. Give the muscles enough rest
Do not train each part more than once a week, which is often overlooked by novices, thinking that the more parts you practice, the better. In fact, muscles break down muscle fibers through exercise, and repair muscles during the rest period. Under the condition of supplementing sufficient protein, they will recover in excess to achieve the purpose of muscle growth.
3. Choose the right weight
The strength of each person is different, so the weight can not be unified. In fitness, RM is generally used to express weight. For example, 8RM means the weight of doing the same action at most 8 times in a row.
In strength training, the heavy weight below 6RM mainly stimulates the growth of muscle strength; 6-12RM mainly stimulates the growth of muscle latitude; the light weight above 12RM mainly stimulates the endurance of the muscles. To
Therefore, we choose a weight of 8-12RM for exercise during muscle gain training.
4. Warm up
Warming up for strength training is very important, especially weight training, which can prevent you from the risk of injury at more than 95%. Many novices experience joint pain during strength training due to insufficient warming up.
5. Training plan
Don't practice aimlessly. Arrange reasonable training according to a scientific training plan, which can make your fitness effect twice the result with half the effort.
And if you just want to make yourself stronger instead of exploding muscles, using dumbbells to strengthen your strength training is a very cost-effective choice.
Using dumbbells to exercise requires different exercises to activate the muscles in different parts of the body, such as squatting, raising the knees and turning around, which exercises the gluteus maximus, hamstrings, quadriceps and abdominal muscles; while raising the upper arm of the heel You can exercise calves, abdominal muscles and biceps...
However, in addition to using dumbbells for training, we should also pay attention to the protection and rest of our body, especially when novices use dumbbells for fitness, there are several points that must be paid attention to:
1. Practice from large muscle groups
Novices are advised to pay more attention to the development of large muscle groups, such as chest, back, buttocks and legs. As the foundation of muscles and strength, large muscle groups can not only improve your various sports capabilities, but also protect the body.
2. Give the muscles enough rest
Do not train each part more than once a week, which is often overlooked by novices, thinking that the more parts you practice, the better. In fact, muscles break down muscle fibers through exercise, and repair muscles during the rest period. Under the condition of supplementing sufficient protein, they will recover in excess to achieve the purpose of muscle growth.
3. Choose the right weight
The strength of each person is different, so the weight can not be unified. In fitness, RM is generally used to express weight. For example, 8RM means the weight of doing the same action at most 8 times in a row.
In strength training, the heavy weight below 6RM mainly stimulates the growth of muscle strength; 6-12RM mainly stimulates the growth of muscle latitude; the light weight above 12RM mainly stimulates the endurance of the muscles. To
Therefore, we choose a weight of 8-12RM for exercise during muscle gain training.
4. Warm up
Warming up for strength training is very important, especially weight training, which can prevent you from the risk of injury at more than 95%. Many novices experience joint pain during strength training due to insufficient warming up.
5. Training plan
Don't practice aimlessly. Arrange reasonable training according to a scientific training plan, which can make your fitness effect twice the result with half the effort.
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February 26, 2021
Exercise Bike Operation Guide And Usage Skills
The exercise bike is a very classic dual-purpose aerobic fitness equipment with moderate exercise intensity, suitable for commercial gyms, home fitness, and postoperative rehabilitation. Especially for middle-aged and elderly friends, proper exercise can not only strengthen cardiopulmonary function, but also prevent cardiovascular and cerebrovascular diseases by promoting blood circulation.
If you are new to exercise bikes, whether it is a commercial exercise bike or a home exercise bike, you need to do what you can, and gradually increase the training time and intensity. You can start training for 25 to 35 minutes at the beginning, and slowly extend the time in 1 minute increments after your physical fitness is strengthened.
Suggestions for beginners:
1. First, perform a warm-up training for 5-10 minutes with low-intensity cycling
2. Switch to medium intensity cycling for 5 minutes
3. Next, adjust different intensities for training:
High intensity 1-2 minutes
Moderate intensity 5 minutes
High intensity 1-2 minutes
Moderate intensity 5 minutes
4. At the end, do a low-intensity ride for 5 minutes to relax
Suggestions for friends who use home fat-reducing exercise bikes:
1. First, perform a warm-up training for 5-10 minutes with low-intensity cycling
2. Switch to medium intensity cycling for 5 minutes
3. In the next 20 to 30 minutes, alternate between high-intensity (1-3 minutes) and medium-intensity (3-5 minutes) cycling training
4. At the end, do a low-intensity ride for 5-10 minutes to relax
Recommended use for interval training:
1. First, perform a 10-minute warm-up training with low-intensity cycling
2. Switch to medium intensity cycling for 5 minutes
3. Next, perform interval training in order:
High intensity 2 minutes
Low intensity 2 minutes
High intensity 2 minutes
Low intensity 2 minutes
High intensity 2 minutes
4. At the end, do a low-intensity ride for 5-10 minutes to relax
The main function of the exercise bike is to provide a new choice for people's physical exercise. Compared with going out for night running or cycling, the exercise bike does not need to consider too many weather factors and environmental factors, and does not need too much. site. However, a single indoor scene and environment is also a defect that is difficult to avoid when using an exercise bike. It is used with busy urban white-collar workers or elderly people at home to meet people's basic exercise needs. Higher-intensity and more professional exercises are recommended to go to professional fitness institutions.
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February 22, 2021
Body Fat Percentage And Fitness
Fat is an important part of the body's proportion. Too much fat will lead to the appearance of obesity. At the same time, fat is a part of energy storage, and its daily consumption is also very small.
Comparing a pound of cotton with a pound of iron, a pound of fat is fluffy and soft cotton, and muscle is a dense piece of iron. This is why many fitness enthusiasts or sports athletes may not weigh less than obese people, but they are in better shape.
If you want a toned body, then reducing the body fat content (and body fat percentage) is very important. The body fat rate of normal men should be 12% to 20%, and that of women is 17% to 25%. If you want to see clear muscle lines, you must keep your body fat percentage below 14% for men and 19% for women.
After talking about body fat percentage, let's talk about fitness. For people with a body fat percentage of more than 30% for men and 35% for women, it is not suitable for running to reduce fat, because high-intensity or high-intensity exercise under heavy weight will greatly increase the burden on the body. In order to bear its own overload of fat, it is still "exacerbating the situation", and the body may strike every minute.
For obese people whose goal is to lose fat, the best item is swimming, followed by high-intensity intermittent exercises such as HIIT. For people who are in sub-health, aerobic exercise is the best way to adjust. For those who want to build muscles, strength training is indispensable.
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February 20, 2021
How to exercise without any fitness equipment?
1. Push-ups
Target area: pectoralis major
Exercise method: In the living room or dining area, or even on the open space of the room, any place with enough space for you to put two single benches on the left and right, then use both hands as a support, leaning over on it. The action is the same as the daily push-up standard, with 12 sets as a group, three sets at a time.
Note: When doing push-ups, remember to retract your abdomen and hold your chest, stretch your chest as much as possible to make your muscles full and stylish. If you insist on doing it every day, the lines of the chest will be more obvious, and it will also help correct the hunchback.
Second, sitting and abdomen
Target area: abdomen
Exercise method: Place a single stool in the living room at home, and then sit on it, rely on the strength of your abdomen, raise your legs, and cross your legs upwards. Lift up 15 times at a time and do three sets. At the beginning, you can take a little rest in the middle, but the rest time should not be too long.
Note: This action is mainly for abdominal exercises, reducing excess fat in the abdomen, tightening the abdominal muscle lines, making the abdominal muscles stronger and more perfect. When doing movements, pay attention to lifting the legs by the amount of the abdomen, and feel the stretching of the abdominal muscles.
Three, squat against the wall
Targeted parts: legs
Exercise method: Choose a wall and squat slowly with the strength of your legs while holding the wall. It is best to hold a small object in your hand at the same time. Use 15 as a group and do 3 groups at a time.
Note: This action can effectively exercise the leg muscles, eliminate excess fat in the legs, and the shape of the legs will become better. Remember to keep your upper body straight while squatting. Squat down slowly. Don't rush up and down.
Four, leaning over rowing
Target area: back
Exercise method: Choose an open space in your home, hold two bottles of mineral water bottles filled with water in both hands, bend your knees slightly, collapse your waist, straighten your chest and hips, use the strength of your back to lift the mineral water bottle up by hand while inside your shoulders Close. Take 12 as a group and do 3 groups each time.
Note: This action can increase strength, reduce back fat, and modify back lines.
Five, prone and stand up
Target area: waist
Exercise method: Lie on your stomach on the bed, hold your head with your hands, and move your upper body up with the strength of your waist. Use a group of 15 and do three groups at a time.
Matters needing attention: Prone and stretch can be done on the bed, or after laying a yoga mat on the ground. When doing it, when the upper body is up, you can move up as much as possible to feel the best stretching of the waist muscles. Stay for about 3 seconds before you resume your movements.
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February 06, 2021
What Are The Common Aerobic Fitness Equipment?(4)
Power bike
Power bicycles (exercise bikes) are also one of the leading products of home fitness equipment. It is a standardized systemic aerobic exercise equipment and belongs to aerobic exercise with moderate exercise intensity.
The sports characteristics have the incomparable advantages of bicycles-you can freely use your riding speed, and you can observe the speed, time, heart rate value, etc. at every moment through the electronic display on the exercise bike. Applying it to stop exercising can not only effectively improve cardiopulmonary function, but also help strengthen leg muscles, lose weight and improve overall physical fitness. Moreover, because the seat cushion supports the weight of the hips, the joints will not be impacted by sports, which is more in line with the continuous, low-intensity exercise requirements emphasized by aerobic exercise.
Using the method to ride an exercise bike does not require any skills, unlike riding a bicycle, you are not afraid of falling. You only need to set the power level and pedal back and forth to complete the exercise. The screen on the handlebar will display various data, such as heart rate, breathing rate, time, speed, interval, and energy consumption. These data are convenient for exercisers to control the amount of exercise and adjust their exercise intensity in time.
Advantages effectively help the body to extinguish heat; high safety; small footprint.
The lack of exercise is single; the upper limbs are simply not involved in any exercise.
Applicable to all groups of people; especially suitable for patients with limited mobility, weak physique and rehabilitation.
The purpose of the recommended prescription exercise is different, and the riding method is also different. Most people recommend aerobic exercise riding method. After free riding, intermittent riding, etc., they can reach fitness, assist medical treatment, avoid obesity or weight loss, and improve cardiovascular Functions and other purposes. Exercise intensity can choose medium and small intensity according to its own conditions (the resistance can be adjusted between 5-
, exercise 3-4 times a week, 45-60 minutes each time. If you want to lose weight, you need to increase the resistance to between 9-12, and keep exercising for no less than 40 minutes, 3 times a week. î—’î—
, exercise 3-4 times a week, 45-60 minutes each time. If you want to lose weight, you need to increase the resistance to between 9-12, and keep exercising for no less than 40 minutes, 3 times a week. î—’î—Matters needing attention Although the exercise bike reduces the impact of the weight on the knee joint, if the power setting is too large, it will still cause damage to the joint, so you should live within your means.
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February 01, 2021
What Are The Common Aerobic Fitness Equipment?(3)
Rowing machine
Rowing machine, also called rowing machine, is a kind of equipment that imitates rowing. It has a good effect on strengthening the muscles of the legs, waist, upper limbs, chest and back. Especially for people with a lot of fat on the waist, abdomen and upper arms, rowing machine exercise will bring you unexpected body shaping effects.
Sports characteristics: Every flexion and extension of the body and every stroke of the arm when rowing. Approximately 90% of the extensor muscles are involved in exercise. Therefore, it really benefits a lot for the extensors that don't usually participate in any movements. You can exercise these "lazy" muscles. Rowing action has a significant effect on exercising the back muscles, allowing the back to get the maximum range of motion in the body forward and backward extension, while effectively moving the joints of the spine. Not only strengthens the elasticity, but also increases the toughness.
Use methods to imitate rowing actions (into the water, pull the oar, exit the water and return the oar) to stop periodic pedaling and pulling on the equipment.
Advantages: Start more extensors to stop exercise; it can effectively reduce excess fat in the abdomen, back and upper limbs.
Lack takes up more space; intensity cannot be adjusted at will.
It is suitable for people who have less daily activities, especially beneficial to middle-aged and elderly people.
Recommended prescription If the purpose of exercise is to reduce weight, the strength of the handle should be adjusted to medium to low intensity, and each rowing time should not be less than 30 minutes, with a short break in between. If the intensity is adjusted to a medium intensity, muscle strength can be exercised, and at the same time, the panic of the back muscles can be obviously relieved, and it can assist in the treatment of old or new injuries. If you adjust to the maximum intensity, you can get the effect of back muscles. Pay attention to the breathing coordination during exercise (exhale when leaning forward, and inhale when leaning backward). Make a group every 3 times, rest for 3 minutes between groups, and do 4 to 5 groups in total.
Points to Note When practicing "rowing", pay attention to the connectivity of the action, and do not show a pause in every stepping action. The movement during the stroke must be in place. If the amplitude is too small, the muscles involved in the movement will not be able to fully stretch and contract. Stay within your means to avoid muscle strain.
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January 30, 2021
What Are The Common Aerobic Fitness Equipment?(2)
Elliptical machine
The elliptical machine is also one of the standing items of the bodybuilder's family. Its novelty lies in the design of the movable pedal. It is a fitness equipment that integrates slow walking, jogging, and balanced sports. Mainly based on aerobic exercise, it has the effect of fat removal and weight loss, which is especially liked by women.
The sport characteristics are similar to those of cross-country skiing. Therefore, the exercise effect on the arms and waist is obvious. And it can start almost all joints of the whole body to participate in sports, which is the preferred equipment for sports joints.
Use the method to lightly hold the armrest above the instrument with both hands, pedal on the pedal, and step forward in harmony with the hands and feet; wait for the movement of the hands and feet to reach a more harmonious level, then gradually increase the thrust and pull of the hand.
Advantages: The upper and lower limbs have more harmonious movements, more joints are involved in the movement, joint pressure is small, and the noise is low.
Lack of large space; limited movement angles and methods of lower limbs.
Applicable to all groups of people.
The recommended prescription is to exercise 3-4 times a week for 30-45 minutes each time. The frequency of actions should be gradually increased, but not too fast, and must be within the scope of my control.
Note that the speed should not be too fast, although increasing the speed of the elliptical machine can increase the intensity of the exercise, but when the speed increases to a certain level, it will lose control of the pedals. Therefore, the faster the speed, the more likely to be injured.
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January 25, 2021
What Are The Common Aerobic Fitness Equipment?(1)
Treadmill
Running is currently an internationally popular aerobic fitness exercise, and it is highly praised by the medical and sports circles. It is the most effective and scientific way of keeping one's body and mind healthy, and it is becoming more and more popular. Therefore, the treadmill is the one with the highest improvement rate among the home fitness equipment today.
Movement characteristics Walking or running on a treadmill, from the action point of view, is almost the same as walking or running in the air. But from the perspective of human body practice, it eliminates the need for pedaling and stretching compared to walking or running in the air. It is this point that makes the bodybuilder feel very relaxed. It can take one-third longer than running in the air and consumes energy. Greater than aerial exercise.
Use the method to turn on the power and follow the running belt to walk or run. During exercise, the electronic display on the treadmill can record indicators such as speed, time, heart rate, calories, beats, interval, etc., so that the exerciser can control his physical condition at any time and stop adjusting. If the physical fitness is poor, it is advisable to consume 100-200 kcal each time at the beginning. After the physical fitness gradually improves, it can be increased to 200-300 kcal; those with moderate physical fitness can consume 200-400 kcal each time; Each can consume more than 400 kcal. Of course, you can also set the distance between the runs and the length of the run, and the details vary from person to person.
Advantages are more comprehensive exercise effects, long-term persistence can better improve cardiopulmonary function.
Lack of running has a certain impact on the joints, and it is not safe for people with knee and hip injuries, osteoporosis, and older people; the noise is relatively large; it takes up a lot of space and is difficult to store; it is objective during exercise The feeling of fatigue is relatively strong, and it is not easy to persist.
Applicable to all people who need to enhance cardiopulmonary function; those who want to reduce fat and lose weight.
The recommended prescription is to exercise 3-4 times a week, each exercise is 45-60 minutes, and the target heart rate is maintained for more than 20 minutes.
Matters needing attention: Those with knee and hip joint diseases and those who are older are not suitable to use treadmills; avoid noise disturbing others' rest.
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January 22, 2021
Which Fitness Equipment Not Need To Buy
Nine of the ten people buying a treadmill are getting grayed out. Running is a particularly time-consuming exercise. Many people are just impulsive and really let him run every day. He has no patience.
In fact, you can run outdoors. You don’t need to run in bad weather. It is also possible to make a tabata at home.
Secondly, the treadmill takes up a lot of space, which invisibly increases pressure, and it is troublesome to clean every day.
Grip stick
The best known thing about grip sticks is that they are dangerous.
I accidentally bounced and injured someone! !
The second is that the effect of the grip bar exercise is very poor. The fingers and wrists of the heavy weight cannot bear the weight. A small weight of 70 or 80 times is not necessarily better than doing two push-ups.
The abdomen wheel does not deny its effect, it has a very good effect on the exercise of the front chain muscles.
But it's too difficult. Ordinary people can't hold back and forth while kneeling, and the effect of kneeling is not as good as belly curling.
If the difficulty is too high, people will lose interest in it, and eventually lie in the corner and eat ashes.
Through the above three examples, I think you have found that these fitness equipment have these characteristics.
The first is strong substitutability. If you don't need equipment, you don't need it, you can use your bare hands to achieve the effect.
The second is too difficult and troublesome. Exercises that are too difficult are not only easy for ordinary people to lose interest, but also for professional bodybuilders.
The third point is the low safety factor. The purpose of home fitness is to optimize your body shape and maintain your health, not to go against it.
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January 18, 2021
Four Principles Of Fitness Equipment Selection
First, clarify the effect of using multifunctional fitness products. There should be a product with one or two functions. If you want to exercise your arm muscles, you can choose an arm strength machine, and you want to exercise your waist, abdomen and legs, choose a fitness machine or abdomen wheel. As for the general and comprehensive exercise, in addition to choosing a professional gym, you can assist with regular outdoor exercise.
Second, consider the living environment and living conditions. Only equipment suitable for one's family atmosphere and living conditions can improve the quality of life. Generally speaking, a single-function fitness device occupies a small area. When some fitness devices with more functions are used at home, some functions cannot really function due to space limitations; and if the area is too large, every time you use it Need to install or move, will greatly reduce the enthusiasm for fitness.
Third, the price is moderate. Don’t blindly worship foreign products. The products produced by domestic companies have relatively low prices and a wide variety of products. The functions of these products can fully meet the needs of exercise. And because of the addition of some localized elements, some of the functions are also foreign fitness equipment. insufficient.
Fourth, after-sales service should be paid attention to. When buying fitness equipment, you should be like buying other products. Don’t ignore the issue of after-sales service, especially fitness equipment with more parts. You must also ask about the specific methods of after-sales service. Ask if there are repair points for foreign products.
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January 16, 2021
How To Manage High-End Fitness Equipment?
Before purchasing fitness equipment, you must first clarify the purpose of using fitness equipment, whether it is to lose weight, or whether you want to strengthen your physical fitness, maintain your body shape, or plan to develop bodybuilding muscles, and then choose the appropriate equipment for different purposes.
Currently popular fitness equipment mainly includes treadmills, exercise bikes, fitness riding machines, fitness walking machines and rowing machines.
Electric treadmill is a good aerobic exercise equipment, it can effectively improve the cardiopulmonary function, and also has a considerable effect on promoting the function of the cardiovascular system. The two best exercise methods, quick walking and jogging, can be achieved on a treadmill, and the effect of reducing fat is also obvious.
Exercise bike is a kind of aerobic exercise equipment that is beneficial to all ages. It is very similar to cycling. Through different riding speeds, it can improve your leg muscle strength and endurance quality, and can also strengthen the cardiovascular system.
The shape of the fitness bike is somewhat similar to that of an exercise bike. It is a rare device that can make 80% of the muscles and joints of the body move at the same time. In addition, it can effectively exercise nerve coordination, especially suitable for teenagers and the elderly.
The walking machine is mainly for the exercise of the legs, which can enhance the muscle strength of the legs and the ability of the leg joints, increase the bone density of the bones of the legs, and prevent osteoporosis.
The rowing function exercises the stretching muscles, especially for the lower back. It can relieve the symptoms of back pain and improve the physiological activity of the back muscles.
After knowing the different performances of various devices, you can choose according to your own purpose. Friends who plan to lose fat, suggest that you choose an aerobic exercise equipment, such as a treadmill, and buy a local exercise tool to match your fat part. Aerobic exercise equipment is also indispensable for those who want to keep fit and strengthen their physique.
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January 11, 2021
It’s Time For You To Make A Change
No kidding, the impact of the new crown epidemic on the world is obvious to all. Under this black swan event that faces severe tests in all walks of life, although only a few countries such as China have survived the "first half of the epidemic", Let society gradually begin to return to normal, but it is undeniable that whether it is China or the United States, experts, scholars and the general public know that this "war epidemic" still needs preparation in the second half. Next, let us see from the small to the big, and look at the preparations before the "second half of the epidemic" through the back of the upside-down of home fitness equipment.
Unlike the mask manufacturing industry and the temporarily transformed automobile industry, the fitness equipment industry or fitness equipment factory, like most industries, has almost stalled with the outbreak of the epidemic and national control measures. Although it is the low season around the Spring Festival and the following months, it is a blow to foreign trade, especially after the global outbreak of the new crown epidemic.
In terms of time, demand peaks from the end of October to January of the following year, and considering that about one month is required for foreign trade shipping, August and September each year are the intensive shipment periods for Chinese manufacturers. In the traditional off-season of this year, foreign guests were afraid to place orders in catching up with the domestic epidemic, and fitness equipment manufacturers spent a relatively quiet February. The only problem may be that the delivery date promised to customers a year ago, because the factory's resumption of work was slow to achieve, which also anxiously damaged a group of foreign buyers.
Afterwards, countries led by the United Kingdom and the United States adopted the attitude of "rule by doing nothing†when fighting the epidemic, which made the overseas trading environment and markets extremely unstable. There were problems with customer payments because banks did not open doors and customs did not work. When the service industry is extremely sluggish, even if it is careless, Americans who like to consume ahead of time have to learn to "saving food and clothing" and suppress their desire to consume.
Let me talk about a knowledge point, the "lipstick effect". "Lipstick effect" refers to an interesting economic phenomenon that caused hot sales of lipsticks due to economic depression, also called "low-price product preference trend". In the United States, whenever the economy is in a recession, the sales of lipsticks actually rise sharply. This is because, in the United States, people think that lipstick is a relatively cheap luxury. In the case of economic downturn, people still have a strong desire to consume, so they will switch to cheaper luxury products. As a "cheap non-essential thing", lipstick can play a "comforting" role for consumers, especially when the soft and moisturizing lipstick touches the lips. Furthermore, the recession of the economy will reduce the spending power of some people, so there will be some "small spare money" in their hands, just to buy some "cheap non-essential things."
At present, developed countries such as the United States and other countries with epidemics are basically under the influence of the "lipstick effect". People have to fight against strong consumer desires, while at the same time they want to release the pressure due to the epidemic, work and economic ability. Coupled with the self-protection mentality in the face of illness, this led to an explosion of demand for home fitness equipment, especially dumbbells, which surged by more than 1200%. Others such as the demand for home treadmills, home spinning bikes or home strength training equipment also increased by 278% to 614%.
It's hard to tell whether this fitness boom is just like masks, only for so many months. But one thing is certain is that through the black swan incident of the "new crown epidemicâ€, people will pay more attention to medical and health and life health in the future, especially for the domestic 996 office workers, for our lives and Health, it's time to change the exclusion of "fitness" to an alternative. After all, for those of you who like to play games, you can only have output if you "live".
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January 08, 2021
Focus On Building Fitness Venues
Focus on building fitness venues around the masses
"Modern medical care has been developed to this day, and people’s concepts have been changing. Fitness is now regarded as a part of medical care, and even called a'good medicine.' According to statistics, one yuan more invested in sports and fitness can be used in medical care. Reduce spending by 7 to 8 yuan." Premier Li Keqiang said at the State Council executive meeting on September 23, "The outbreak of the new crown epidemic has made us realize that fitness can not only meet the needs of personal health, but also is important to respond to public health challenges. One of the guarantees."
The meeting decided on measures to strengthen the construction of national fitness facilities and promote the improvement of people's health.
Li Keqiang pointed out that in accordance with the needs of the people, strengthening the construction of national fitness facilities can not only enhance the people's physical fitness, but also help promote the development of the health industry and the expansion of consumption.
Inconvenient fitness is a prominent problem reported by the people
Li Keqiang pointed out that China's urbanization is still in a stage of rapid development. As the number of permanent residents in cities continues to increase, the people's requirements for the quality of life are also increasing. This includes sports fitness and sports consumption.
A sports consumption big data report shows that my country's sports consumption market has huge potential. From January to May this year, sports retail sales increased by 152% year-on-year, and home sports equipment such as fitness equipment and treadmills increased significantly, with a year-on-year increase of 280.6% and 179% respectively.
"During the epidemic, many people stayed at home and may feel that not exercising is equivalent to consuming their health. Therefore, sports consumption has increased rapidly.†The Prime Minister said. Not a small gap. With the continuous improvement of people's fitness needs, the shortage of sports venues in my country has become more and more prominent in recent years.
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January 05, 2021
Why Is Your Fitness Always Ineffective
The same is fitness. Some people develop large muscles, while others just look stronger. The same is a sports athlete. The thigh muscles of sprinters are very strong, while the leg muscles of long-distance runners are very strong. The tightness, why is this?
In the process of fitness, from fat loss to muscle gain, we will experience many different exercises, different intensities, different durations, different groups and quantity requirements, etc., but the core point is to exercise our muscles. The human body has about 639 muscles. Even if the human body’s muscles are divided into seven major muscle groups scientifically, there are still a small part of the muscles that are not included in the fitness exercise plan, but the human is as a whole, which affects the whole body. So it's hard to see someone who exercises the upper body as strong as a cow, while the lower body looks like malnutrition.
In order to be effective in fitness, it is important not only to keep exercising, but also to break your comfort zone and constantly exceed your physical limits. If you can do 20 Smith squats today, you will have to do 21 tomorrow, and tomorrow you can’t do it the day after tomorrow; or if you can do 10 50 kg bench presses today, then you will do 10 55 kg bench presses tomorrow.
In this process of fitness, you are constantly embarrassing yourself, breaking your own physical limits and impossibility. Exercising in the gym for 2 hours a day has no effect. It must be warming up in your comfort zone all the time. What you do is training that you can do. At this time, try to add a load to yourself and stretch it out. The interval between training sessions is often more effective.
Finally, the effect of fitness is based on standard exercises. When the exercise is standard, you can consider the load. When the load is full, you must increase the intensity so that you can continuously break through yourself.
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December 29, 2020
Those Things About Fitness
As the saying goes, sharpening a knife does not accidentally chop wood. The same is true for fitness. In the early days of fitness, it is really possible to double the exercise effect by understanding some fitness tips and the selection and use of fitness equipment.
1. The best time for fitness
Before we start to work out, you must first know which stage is the best time to work out. We recommend that the best time to work out is from 3 pm to 5 pm. During this period, your energy is in a more energetic state. . Of course, if you have time in the morning, you can also go for fitness training in the morning.
2. Choice of fitness equipment
There is also the choice of our fitness equipment. If you are a novice in fitness, then I recommend that everyone use some free weights to complete the training, do not use some fixed equipment for weight training, this will not allow your muscles to have a good growth space .
We must understand eccentric training and let our muscles contract autonomously, so that your muscles will get the most exercise. You can keep a pair of dumbbells at home, which can also help you complete a lot of training moves.
3. Three actions that cannot be ignored in strength training
When we do strength training, we must not neglect the three big movements, one is deadlift, one is squat, and the other is bench press. These three big movements can help us exercise different parts of the body. Help us exercise our legs, squats can also help us exercise lower limb muscles, and bench press can help us exercise chest muscles.
For each training action, we have to set a detailed number of times so that our muscles can be effectively exercised, but our training times should not be too long, and the training weights we choose should not be too heavy. Start practicing from the most basic.
4. Time to recover after fitness
After we have finished training, we must know how to let our muscles rest and let our muscles have a time to recover. This determines how often your training time should be practiced. I don’t recommend everyone to practice every day. After a period of exercise, you can do it every other day.
It takes two days for some large muscle groups of our body to get a good rest, so that your muscle growth can become more effective.
5. Training time for beginners
The best training time for beginners is 3 to 5 times a week. You can make adjustments according to your actual situation. Fitness is only a part of our life. You don’t need to put it in an important position. Do your own work.
6. Make every action a standard
Every time we do training, we have to make every movement standard, for example, squats, you do 15 times, then you need to make every squat standard, so that this action can be brought to You have better results. We do not require the speed of the movement, we should require the quality of the movement, so that you can achieve the best training effect.
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December 24, 2020
Instructions For Use Of Outdoor Fitness Equipment
The first category is equipment with bar surface elasticity.
Such as horizontal bars and parallel bars; due to the fact that the operator has a higher ground clearance during fitness exercises, it has a certain degree of difficulty and danger, and the elastic deformation caused by repeated use for a long time is easy to cause fatigue cracks and fractures in the horizontal bars. On the basis of the safe service life of 1 year, since the implementation of the new national standard for outdoor fitness equipment on October 1, 2011, the safe service life of all cars is 8 years.
The second category is equipment with various movable parts such as rotating, swinging or sliding. Equipment such as strollers, swings, chair swings, seesaws, etc., due to the frequent wear and tear of various movable parts during use, refer to the normal service life of general machinery and equipment, and set it in an outdoor environment. Under the conditions of daily management, combined with the service life of outdoor fitness equipment in use, the safe service life of this type of equipment is determined to be 4 years.
The third category is other stable equipment without any movable parts. For example, fixed stakes, balance beams (actually steel parts), fixed ladders, climbing walls, sit-up beds, etc., due to the absence of wear, collisions, etc., the outdoor environment is also set at the basic Under the conditions of unmanned daily management, since October 1, 2011, the new national standard for outdoor fitness equipment has been implemented. The safe service life of all cars is 8 years.
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December 23, 2020
The Development Of Outdoor Fitness Equipment In China
With the rapid development of my country’s social economy and the improvement of people’s living standards, outdoor fitness equipment, as a new thing in the era of national fitness in my country, has greatly promoted the vigorous development of mass sports. It has been greatly promoted and applied all over the world.
Due to the different use environment and frequency, outdoor fitness equipment, outdoor fitness equipment, community fitness equipment and indoor fitness equipment have completely different characteristics. Indoor fitness equipment is managed and guided by a dedicated person. Outdoor fitness equipment is exposed to wind and rain for many years. Not only is the equipment required to have good anti-loose and waterproof performance, but also anti-theft, and the surface quality of the equipment is also required. High, no paint drop, rust, etc. my country is a big country in the manufacture of outdoor fitness equipment, but most of them are OEM production, lacking well-known independent brands.
"The reason why the development of outdoor fitness equipment in our country is lagging behind is simple. The habit of outdoor fitness in foreign countries is much longer than ours. They have inherent advantages in product development. But the situation of outdoor fitness equipment is completely different.
The ‘National Fitness Path’ was born in China and gave birth to a number of domestic companies engaged in the development and production of outdoor equipment. Whether it is technology or standards, it is a world leader. Especially with the implementation of the national compulsory standard "General Requirements for the Safety of Fitness Equipment and Outdoor Fitness Equipment" (GB19272-2003) in 2003, some large quality enterprises have gradually developed and expanded. From a global perspective, domestic outdoor fitness The quality of the equipment is excellent, the structure is novel, and the exercise principle is scientific. The products are exported to Southeast Asia, Korea, and even Europe and the United States. According to statistics, most of the outdoor fitness equipment on the market in my country are domestic equipment.
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December 17, 2020
Woman Got Disabled By Wrong Fitness
In real life, the most important thing we should do is to protect our own safety. Don't do things that shouldn't be done because of impulse, otherwise our personal safety will definitely be affected. In particular, public facilities must be well protected. Do not use public facilities as a tool for play. Otherwise, you will not only be affected by safety issues, but may also damage public property.
Ms. Wu from Jiangshan City, Quzhou City, Zhejiang Province, because of a fancy fitness exercise in the community, she suffered a sudden accident, resulting in her eighth-level disability. She was later brought to court by the community property and demanded more than 330,000 yuan in compensation. What was the final result?
On the day of the incident, Ms. Wu started morning exercises in the community as usual, but there was no suitable fitness equipment in the community, so she used the vase as fitness equipment and started stretching exercises.
During the stretching exercise, the vase suddenly fell, and Ms. Wu's hand was hit by the vase, causing multiple fractures in her right hand. Ms. Wu suffered multiple fractures in her right hand. After identification of the injury, Ms. Wu's disability level reached the eighth level.
Ms. Wu took the property management company to court, demanding compensation of more than 330,000 yuan for hospitalization and lost work expenses, but the property management company argued that the vase is not a fitness equipment and should not be held liable.
The reporter learned that after the accident, the property management company believed that the vase was not a fitness equipment and should not be liable for compensation. In order to prevent the accident from happening again, the community property has removed the vase.
After the court accepted the case, it investigated the case and called for monitoring of the community when the accident occurred. If the property owner did not maintain the safety of the facilities and caused Ms. Wu to be injured, then the property owner should bear the responsibility, but the real reason for the vase falling off was the victim deliberately pulling it, so it was Ms. Wu’s own fault.
In the process of serving to the owners, the community property also had warning signs for dangerous facilities, and even there were warning signs next to Ms. Wu’s fitness vase, so Ms. Wu’s lawsuit was finally rejected.
Ms. Wu’s case is heart-wrenching and reminds all residents not to exercise in public facilities. If you want to exercise, go to formal facilities. If you want to exercise, you can go to a regular place. Otherwise, your personal safety will not be guaranteed and it is easy to cause tragedy.
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