I have seen many people who say that the treadmill hurts the knee and hurts the knee. As far as the actual situation is concerned, each time you use the treadmill for no more than 1 hour, it is impossible to get the injury if you use the treadmill every other day after each run. The condition of the knee.

If you hurt your knees in this way, either you haven't done a good job of warming up, or your weight is too high or your muscles are too weak, or it's caused by deforming your movements while doing other things while running on a treadmill. Apart from this, there is no fourth possibility.

When running on a treadmill, you must not watch TV, and it is best not to listen to books or novels. Just listen to music. Because you need to balance your body at any time on the treadmill, if you are distracted, you will definitely not run properly. I have seen too many people running while holding the PAD on the treadmill and I strongly disagree. At the same time, if you can choose the slope, don't choose it. If you choose the slope blindly, you can hurt your waist.

Finally, there is a small detail that many people may not notice when running on a treadmill, that is, the knees should not exceed the toes. Many people will have very serious forward leaning in the case of fast running. This is to keep the body healthy. To balance, you must increase the strength of kicking. This is actually a kind of running method that hurts the knees. Under normal circumstances, the gym coach will arrange for this kind of training, which is mostly HIIT for novices who lose fat. The sprint is 30 seconds, and then 1 minute. Walk briskly and cycle 3 groups in this way, so that not only can there be a soothing process, but the intensity will not be too high, and just a few minutes of variable speed running will take 1 day to alleviate the knee injury.

Therefore, it is not the running opportunity to hurt the knees, but many people who use treadmills to exercise are too smart about treadmills, thinking that they can achieve their goal of weight loss and fitness by running along, but they don’t know that there is no scientific and effective exercise plan. Even high-end fitness equipment is useless.

Hide Comments | Add Comment

If you are a fitness enthusiast, have you noticed the outdoor fitness equipment in the community when you go back and forth between the gym and home every day? If you observe carefully, you will find that most of these outdoor fitness equipment are used by the elderly or children, no matter if it is in a community, a park, or other public places, there are basically no young people. Have you ever wondered why this is?

This is because the original intention of these outdoor fitness equipment is to satisfy middle-aged and elderly people. Although the city we live in is very large, the space that can be allocated to everyone is actually very small. In addition to the requirements of urban greening, the actual public space allocated to everyone is actually less than imagined. This requires The public space that can be allocated can be used as much as possible to meet the needs of different people.

In fact, the exercise effect that outdoor fitness equipment in public areas can receive is very limited. It is a good thing for the elderly. So is there any professional-level outdoor fitness equipment for young people?

Of course there are. Professional-level outdoor fitness equipment is mostly in places where there is a fixed demand for people such as sports colleges, military units, fitness clubs, sports parks, and public security and fire protection. And if you want to experience professional-level fitness equipment anytime, anywhere, it is best to choose a nearby gym.

Related Suggestion : SPONGE HANDLE JUMP ROPE

Hide Comments | Add Comment

The fitness equipment of the gym is the material basis for the success or failure of the gym. With good equipment, it is possible to have good business achievements. Therefore, the purchase of gym fitness equipment is a key link in the investment decision-making of gym enterprises and must be highly valued. It is necessary to extensively collect international and domestic gym equipment information, comprehensively and accurately grasp the performance and price of various fitness equipment and equipment, and then decide to purchase fitness equipment that meets the requirements of the gym and has obvious characteristics according to the business purpose and business strategy of the gym company. .

1. Factors that must be considered when purchasing gym equipment

In the purchase of gym equipment, the main factors that should be considered are whether the technology is advanced, whether the economy is reasonable, whether the performance is stable, and whether the safety is reliable. Specifically, the following factors should be considered:

1. Market Positioning of Gym Enterprises

When choosing fitness equipment for a gym, the first thing to look at is whether the equipment meets the business goals and market positioning of the gym company. Gym companies with high market positioning must purchase high-end, advanced and luxurious fitness equipment; medium and low markets Positioned gym companies can purchase mid- and low-end fitness equipment and equipment.

2. Cost factor

The purpose of the gym business is to obtain the highest profit and the best social benefits. Therefore, the gym must consider the cost of equipment when purchasing equipment, and the key points should consider the following aspects:

(1) Purchase price.

(2) Installation costs.

(3) Repair, depreciation and insurance costs.

(4) Fundraising expenses.

(5)Operating costs.

3. Equipment performance and quality

This is mainly to see whether the various performance indicators of fitness equipment can meet the requirements of the gym. At the same time, see how long this performance can be maintained. Performance is directly proportional to cost. The specific methods of equipment performance testing include: one is to check the actual operation of the fitness equipment; the second is to try to buy it; the third is to learn about the experience of users who have used this type of fitness equipment.

From the perspective of design psychology, the fitness equipment designed by the Chinese is more symbolic of the Chinese people's living habits and sports psychology, looks more comfortable and more convenient to use. "Domestic products" are easy to maintain and easy to replace. Although the production of fitness equipment in my country started late, some of the products produced by manufacturers have hit the international market, which shows that the quality of fitness equipment in my country is not worse than that of foreign ones.

If the gym wants to buy the fitness equipment that you want, you should not only pay attention to the appearance design, but also pay attention to the internal quality. The internal quality of equipment mainly includes the following:

(1) The appearance is beautiful and generous, the design is reasonable, the color is harmonious and consistent, and the decoration is beautiful.

(2) The tightness of the same parts is appropriate, the symmetrical parts are symmetrical to each other, the four legs are stable, there is no tilt or tipping during the movement, and the parts are not damaged or deformed after the movement.

(3) There are no missing parts or missing parts, and the manual and packing list are complete.

(4) The surface of the electroplated parts is bright, and there is no pitting, scratching, peeling, or missing plating. The salt spray test shall not be lower than the level 6 specified in the 085944 standard.

(5) The paint parts shall be free of paint leakage, sagging, and accumulation, and the adhesion shall comply with the 1720 regulations.

(6) The welded parts are free from false welding, over-burning, slag inclusion, and non-welding, and the welds are beautiful. The welding strength is not less than 300MPa.

(7) The hardness, tensile strength, elongation, abrasion, and aging resistance of rubber parts should meet the requirements of relevant standards.

( The treadmill is 20km/h, and the maximum noise during the experiment is not more than 75dB (A>.

(9) Power-on equipment, high voltage test 50Hz, 1500V, no breakdown in one minute, leakage current less than 0.5mA, insulation resistance not less than 21Ω.

(10) The running belt of the treadmill should be non-slip, and there should be no obvious deviation during exercise.

(11) The static load of the waist plate is not less than 2 times the weight of the human body (the weight of a human body is calculated as 100kg).

(12) The seat of the rowing machine should slide freely, lock reliably, and adjust the gears of the back seat flexibly.

(13) The pairing deviation of the two resistance cylinders of the rowing machine is not more than 50~, and the life test of the resistance cylinder is not less than 50,000 times.

(14) Multi-station large-scale combined fitness and bodybuilding equipment, multiple people exercising at the same time, calculated as twice the total body weight (each body weight is calculated as 100kg), there is no tilt, overturning, or deformation after exercise or experiment. The steel wire rope and the guide wheel must have sufficient strength, and there is no mutual interference between the functions.

Related Suggestion : FITNESS STRAP 5 × 80CM

Hide Comments | Add Comment

When fitness has gradually become a fashion, exercise has gradually become a part of life. More and more men are entering the gym. But for a novice chasing "fashion". What usually troubles them is how to choose a gym that suits them. Are you also facing such a problem? Well, listen to the following suggestions:

The first trick: look at the location

The first principle of choosing a fitness center is "convenience". It is best to choose a gym close to your home or company. This will not only save time in going to the gym, but you can also go home and rest directly after exercise.

The second measure: inspect fitness equipment services

The software factors of the fitness center include:

(1) Good teaching staff.

(2) There are free courses with various styles, diverse choices and good teachers.

(3) A set of exercise programs designed to improve physical fitness and beautify the body according to the physical conditions and actual needs of the members.

(4) Provide nutrition consulting services.

(5)Professional coaches who guide on-site at any time.

(6) Coaches or managers understand the status of member participation.

The third measure: Evaluate 8 pieces of equipment

Must understand the indoor hardware equipment. Including the size of the space, the strength of daylighting, the air conditioning system, the quality of fitness equipment, etc. For treadmills, steppers, bicycles and other aerobic equipment, it is necessary to estimate whether the quantity is sufficient and whether it can keep you using it for more than 30 minutes , And there is no need to wait; it is necessary to estimate whether the weight training equipment is new and clean enough, and whether it can ensure the safety and quality of your exercise.

The fourth measure: make a good economic budget

From a pragmatic point of view, frequency of use and price are the main factors in evaluating the value of a fitness center. The frequency of use is related to software services. When you choose a fitness center, you should never be confused by the gorgeous hardware. The fitness center that can really help you achieve health and body shaping is the fitness center you want to choose.

The fifth trick: arrange a good time

Calculate your time carefully. You can't reduce your time and frequency of going to the gym because of outdoor recreational activities or other things. Also consider the opening hours of the gym and make sure that your spare time is within the opening hours of the fitness center.

Sixth trick: clarify the rights and interests of members

From the fitness center, learn about the membership level and the facilities (such as swimming pool, skin care, SPA facilities, etc.) that can be used by your signed membership level, and whether the available facilities meet your needs. You should also know and understand the leave regulations and payment methods of the fitness center.

Seventh trick: feel the atmosphere of the scene

Understand whether the fitness center has many friends with the same background and interests as you, because this will have many companions exercising with you. The atmosphere created by the fitness center is very important. For example, some fitness centers have too many noisy children. People’s use environment is affected. As soon as they stroll around every corner of the fitness center, carefully observe whether the quality and placement of the sports equipment here are reasonable, the sanitary facilities and the cleanliness of the indoor environment.

The eighth trick: understand the course planning

Finally, don’t forget to check if there is a class you want to take on the aerobic class schedule, and whether the course plan will be updated regularly. The importance of course planning is to cultivate personal interest in sports, because everyone is training in a long and single After that, I will always feel bored. If you can ensure that the fitness center can provide a variety of services, you can selectively adjust the content of the fitness equipment.

Hide Comments | Add Comment

For different exercise purposes, exercise methods will also change. If the aim is to strengthen the cardiopulmonary function, aerobic exercise is undoubtedly the first choice: if you want to build a fit physique, then do weight training. Here we divide exercise equipment into two categories: aerobic equipment and weight equipment according to different exercise methods.

The most ideal device should be able to consume a lot of calories. No harm to joints, can strengthen bone density. And it can increase muscle strength, it is best to be interesting. The following is an analysis of various devices based on the above standards.

1. Calories and fat consumption

The top three on the calorie consumption rankings are treadmills, elliptical machines, and exercise bikes. Muscle strength and development have an impact on calorie consumption, and heart rate is a measure of metabolic rate and calorie expenditure. It is easier to increase heart rate when walking or running on a treadmill, because most people can run as low as 6.4 kilometers. /hour. And when running, the human body has a short moment when both feet are off the ground. This action is the key to consuming more calories. This is true even for jogging. On other equipment, the human body is in contact with the equipment at all times, which reduces the exercise intensity accordingly. Therefore, the treadmill is rated as the most effective device for consuming fat and calories.

2. Protection and injury of joints

The ideal fitness equipment should be able to strengthen the body’s joint health, while reducing the pressure and impact that exercise brings to the limbs. If you already have knee pain or have poor stability, it is best to avoid using it that will increase the tension of the knee joint. Exercise bike and step machine. Running is not suitable for some people's ankles, knees, hips and waist, but walking should be no problem. The elliptical machine scores the highest in this regard, because its movement trajectory is smoother and does not increase pressure on the joints. Cartilage is composed of cartilage, and cartilage is composed of bone cells. They rely on joint lubricating fluid for nutrition, protecting joints, sports will promote the secretion of lubricating fluid, and injury will hinder or reduce the secretion of lubricating fluid. If a person with knee joint pain runs too much, his knee joint will suffer further damage due to lack of lubricating fluid. Everyone’s physical condition is different. You should try different exercise equipment to find the best fit for you. One kind.

3. Muscle strength and endurance

Some aerobic exercise equipment, such as elliptical machines, step machines and exercise bikes, can increase muscle strength and bulk if the resistance is set high. Because, if your exercise goal includes strengthening muscles, you should choose these equipment to improve your skiing and mountaineering abilities through exercise.

High-intensity exercise is difficult to maintain for a long time (30-90 minutes), because the muscles fatigue quickly. The alternating high and low intensity variable speed exercises are a good way to enhance aerobic exercise capacity and muscle strength. Gradually increase the difficulty in the exercise to allow the muscles to adapt to this challenge.

4. Bone density

Some exercise methods, such as swimming, are difficult to improve bone health. People who often ride for a long time without doing other sports have no obvious advantage in bone quality compared with people who do not exercise. The reason is that bones are not obtained in sports without weight bearing (swimming) or support (cycling) Strengthening, instead, there will be decomposition. The bones will only increase in density when they are under weight or pressure. Therefore, treadmill running is most effective for this, especially when running uphill.

5. Interesting

Exercise on any aerobic exercise equipment can play a role in improving health, but the premise is that you must practice regularly and regular exercise depends on personal preferences. Some people can only finish the exercise while watching TV. Others are interested in racing against time on a treadmill or rowing boat. For most people, a treadmill is the easiest among several fitness equipment. Persist for a long time.

Hide Comments | Add Comment

Summer has come quietly, and the beautiful women in cool clothes are undoubtedly one of the scenic spots in the city, but for girls with small belly, it is undoubtedly the best choice to digest the small belly while taking advantage of the tail of the "long epidemic holiday". .

Fitness and fat reduction are inseparable from running in any case. Whether it is a warm-up or a simple road run, running is the simplest and most cost-effective exercise, but in the face of the epidemic, road running is not realistic, and the family environment Not suitable, it can be said that at this time there is a place for treadmills to come in.

But when using a treadmill to exercise, you must be clear that it is different from road running. The treadmill runs at a constant speed. First, choose the appropriate speed according to your running state. In the process of running, the body needs to be adjusted according to the speed of the treadmill. It is not like when running on the road, the speed needs to be matched with the physical state; when the treadmill is running, the running state must obey the set speed, and it should not be fast or slow, so Treadmill running consumes more energy than the road surface.

In addition, when running on a treadmill, you must always pay attention to your breathing. Generally, rhythm running is a two-step one-breath, two-step one-breath rhythm running, and the same is true on a treadmill. However, when running or sprinting on the road, you can breathe in one step at a time, and even pull into an anaerobic state. However, when running on a treadmill, for safety reasons, when you feel very heavy with two steps and one breath, you must force yourself to reduce your speed, and you must not have very rapid breathing, let alone run desperately. Because when the speed is too fast, you can't stop it if you want to!

Hide Comments | Add Comment

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.

Hide Comments | Add Comment