Squat exercises should choose appropriate exercise methods. First, we need to open our legs, then maintain the waist to stand, then adjust our own inhalation, squat slowly, until the knee joint appears parallel, and then maintain it for 1 minute. The time is slowly rising. Repeated squat exercises like this can help you lose weight and exercise your hip shape, and it can also improve the body's resistance and stretch the muscles of the legs.
When a girl has just started to practice weight-bearing squats in the early stages, it is recommended to apply Smith frame to load-bearing squats. Compared with the casual squat rack, Ash Constantin is more secure, and it is also easier to maintain the waist and assist in the stationary training posture. Use wide-distance squats. When performing wide-distance squats, separate the roots of the thighs wider than the shoulders. When using this stance to carry out weight-bearing squats, target the outer thigh root, hip adductor major, medial femoris, and outer thigh Muscles and butt muscle groups can develop deep-level stimulation. Therefore, wide-distance squats can gather a large number of muscles to carry out work, which is also the overall goal of compound postures, as much as possible in a posture to use as many muscle groups as possible. Tighten your heels, tighten your abdomen, place the dumbbells behind your neck, grasp the dumbbells with both hands, straighten your body, look straight ahead with how to do barbell rows your eyes, and your feet should be shoulder-width apart. Bent the knees and gradually squat until the roots of the thighs are parallel to the road surface or slightly smaller than the knees. After maintaining, the quadriceps and other muscles are gathered together vigorously. Posture rhythm: squat down for 2-3 seconds, stand still for 1-2 seconds, raise your leg for 2 seconds.
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We often ignore the importance of breathing in fitness. If we can't master the correct breathing method during exercise, it will affect us very much.
When doing a light weight exercise, you can take a deep breath first, and then exhale from the beginning to the end of the exercise. During the reduction process. One thing to note is that the time of action should be consistent with the time of breathing. Generally, when an action starts, that is to say, it takes 1 second to exhale. It usually takes 2 seconds to restore, that is to say, it takes 2 seconds to fill the air when inhaled. Then repeat the movement while breathing regularly. If you do a group of intense exercises, you should use it to hold your breath. The correct use of suffocation can promote the performance of exercise and increase muscle tension. If the wrong use of suffocation can reduce blood pressure, resulting in dizziness, tinnitus, nausea and other 7 ft olympic bar discomfort. The correct way to hold your breath is not to breathe too deeply before holding your breath, but to exhale a little and rhythmically. Suffocation is not suitable for every movement. It must be used in the last sprint or the maximum weight. Anaerobic exercise breathing is the form of mouth and nose breathing at the same time, which can not only increase the intake of oxygen, but also improve the performance of exercise, prolong our exercise time, but also reduce the airway ventilation resistance, so that the breathing process is more smooth. When people are doing sports (running, cycling, etc.), there is a period of time when they have chest tightness, dyspnea, slow down of exercise frequency and low mood. This is because the exercise is too intense, the oxygen can not meet the needs of the body, resulting in the phenomenon of hypoxia, which is called "extreme" in sports medicine. The effective way to improve this feeling is to inhale deeply. After more oxygen is used by the body, this feeling will gradually disappear. The opposite is to breathe deeply after a deep breath, to maintain a rhythmic breathing state. This kind of exercise will last longer, improve cardiopulmonary function, reduce fat is more effective. Fitness is now a popular way of life, many people have to participate in the fitness team, scientific fitness is very helpful to our health, but also to keep us young, so, if you have not contacted fitness, then quickly join our fitness team, you will fall in love with him. The purpose of many people's fitness is to exercise their muscles. In the face of a wide range of fitness equipment, how should we choose? Let's get to know.
1. Purchase of strength training equipment Strength training equipment is developed muscle, strength training equipment. This kind of equipment has many kinds and specific functions. It is suitable for one or two people to do special exercises. This kind of equipment can be roughly divided into more advanced anti resistance exercise frame, such as butterfly machine, high and low pulley exercise device, small arm flexion difference between barbell and dumbbell and extension device, squatting exercise frame, leg kick out exercise device, etc. and very common fitness equipment, such as series barbells, series dumbbells, series pullers, headgear, iron shoes, rope, pole, etc. This kind of equipment is simple to use, small footprint, and very cheap, so it is very suitable for the needs of the gym and family. Pay attention to the following two points when purchasing this kind of equipment: (1) Is the design reasonable? Is the structure neat? Is the function unique? Is the appearance beautiful? (2) Is it convenient to add or subtract weight? Is the clamp solid? In practice, we found that the rotating screw to fix fitness equipment (such as dumbbells) can not stand the test of time, and it is easy to trip and cause injury accidents. When you buy dumbbell, you should pay attention to the quality of dumbbell clamp. If the quality is not good, it will not last long, and it is easy to be damaged by impact. Therefore, you should carefully observe the selection of these equipment. In addition, it is found that the movable horizontal push frame and other multi-purpose frame are flashy, loose in structure and inconvenient in adjustment. 2. Precautions and maintenance The utilization rate of household fitness equipment is far less than that of gym. As long as you master the correct use method and pay attention to proper maintenance, you can extend the life of the equipment. (1) In use, we should pay attention to lifting slowly and moving smoothly. Slow play can avoid the impact between equipment and hardware. At the same time, slow play is a kind of concession strength exercise, which can effectively develop muscle strength. According to the German laboratory research, this method of developing muscle strength is 15% better than the restraint exercise (centripetal contraction) in power exercise. Do rowing exercise, riding power bicycle must pay attention to the movement of roundness, these aerobic exercise equipment is far less durable than barbell, dumbbell and so on. Therefore, when using it, we should pay attention to the movement, try not to do explosive force. This can protect the pedals, the middle axle and other transmission devices of the bicycle and the hydraulic resistance arm of the rower. (2) Regular maintenance of bearings, replacement of steel wire rope fitness. American pioneer, cosmos, flix and other large fitness equipment are mostly used in hotels. They set up repair points all over the world and regularly replace the steel wire rope on the fitness equipment, which is a measure of their after-sales service. In the household fitness equipment, the main wire rope of the multi-purpose equipment such as the powerful bodybuilding machine bears various pulling forces. After one or two years of use, the user can take the initiative to replace the wire rope. (3) Equipment should be placed smoothly, preferably in a dry room with carpet underneath. In this way, the damage caused by uneven stress can be prevented; Prevent the instrument from rusting and wearing. (4) Pay attention to the maintenance of some parts in the equipment. Such as clean equipment surface plating; Oil the bearing; Tight loose screws, etc. As long as we master the use of oil, pay attention to the usual maintenance, drink maintenance, fitness equipment will be used often new, prolong life. The above is the purchase and maintenance of muscle exerciser knowledge, I hope you can make full use of it. Fitness equipment is not universal. Different ages, different exercise purposes, and different exercise parts have different exercise equipment. Therefore, everyone should choose the appropriate fitness equipment according to their actual situation, so as to ensure the safe and reasonable use of the equipment, and also ensure the efficiency of exercise.
1. Growth-type fitness equipment: Youth fitness and weight loss emphasizes fitness online store comprehensiveness and scientificity. All kinds of supine supports, tensioners, dumbbells, grips, etc. are suitable for teenagers to use. 2. Bodybuilding type fitness equipment: suitable for women, such as small dumbbells weighing three or four pounds, abdomen, fitness turntable, gymnastics mats and other small products, as well as some small magnetotherapy machines and massagers that can relax muscles and invigorate blood. Play the effect of fitness and weight loss. 3. Leisure-type fitness equipment: Office workers are more prone to fatigue, so they can wake up and refresh their minds through fitness, and they can choose to use climbers, exercise bikes, rowing machines, etc. 4. Functional fitness equipment: suitable for middle-aged and elderly people, for the purpose of fitness and longevity. For those who are strong, use treadmills, exercise bikes, and flying markers; for those who are poor, use various massagers. At present, there is a magical swing fitness machine on the market that is particularly suitable for such people. 5.Comprehensive fitness equipment: There is a multi-functional comprehensive fitness equipment at home, which integrates running, boating, cycling, and mountaineering, suitable for both men and women. Nowadays, more and more people like to go to sports. Of course, a person's regular exercise can bring a lot of benefits. When exercising, it's very important to choose the right sports. For example, some sports can be practiced at home, and some can be practiced outdoors. What are the strength exercises you can do at home? If you want to know, you can take a look.
Weight bearing hip Bridge With our legs up and our body flat on the yoga mat, we place the crossfit weight plates above our waist and abdomen. At the beginning of the movement, we tighten the strength of the waist and abdomen, and exert force, so that our hips can leave the ground, and slowly move up, so that our waist can also leave the ground. Until only our back and feet touch the ground, and the rest of our body forms an arc. Stick to the action for 30 seconds as a group, three groups a day. Pull up Grasp the pole with both hands, the distance between the two hands is the same as the width of the shoulder, keep the body down naturally, and keep the feet off the ground. At this point, when we adjust our body, we can use our hands, chest and back to make our body move upward, and our chin can exceed the position of single shot. Then we can naturally relax our body downward and start again. We can complete 15 groups each time, and stick to 2-3 groups. Dumbbell Fly Open your legs and sit straight on the stool. At this time, we hold up our chest and abdomen, hold a dumbbell in both hands, and put our arms at the base of our thighs. When we are ready, let our hands open from our chest position to both sides until our hands are open and our arms are straight. Then take back your hands to our chest position, adjust the state and start the movement again. Each group was divided into three groups. Push-up Hands, palms and feet touch the ground to keep our bodies parallel and balanced on the ground. At this point, we press our elbows down to make our body as close to the ground as possible. At this time, we lift some elbows to make our body up, so that we can start to do push ups. Insist on completing 30 groups, 2-3 groups each time. This movement mainly exercises our arm strength and chest muscles, which can reduce the fat of our arms, chest and back. Dumbbell is a kind of equipment which is often used in fitness equipment. In fitness, there are many sports that use dumbbell. Dumbbell shrugging is one of them. Of course, dumbbell shrug is a kind of action with many effects. Of course, there are many advantages for one person to practice dumbbell shrug. What is the target muscle of dumbbell shrug?
What is the target muscle of dumbbell shrug Dumbbell is a kind of equipment which is often used in the best fitness equipment. In fitness, there are many sports that use dumbbell. Dumbbell shrugging is one of them. Of course, dumbbell shrug is a kind of action with many effects. Of course, there are many advantages for one person to practice dumbbell shrug. What is the target muscle of dumbbell shrug? What is the target muscle of dumbbell shrug Dumbbell shrug can exercise the trapezius well, and for many people, it may not be strange. The developed trapezius muscle not only brings good visual effect to people, but also has benefits for many sports events no matter what clothes they wear. For example, in the process of fitness, to lift the barbell, it needs the support of the developed trapezius. To achieve this effect, it is a good choice to do dumbbell shrug. And dumbbell shrug benefits are far more than that. The right movement of dumbbell shrug 1. first, dumbbell shrugging requires standing. Before you prepare for exercise, you need to stand on the ground, with your feet separate, shoulder width, or a little wider. When you stand, hold a dumbbell with your hands. The specific position of holding dumbbell is the back of two hands forward, the palm back, attention must not be reversed. After holding, the two arms naturally droop, and put them in front of the body. 2. after preparing, start lifting both shoulders and rising up. Pay attention to the same time, can not have a sequence, otherwise the two shoulders bear the strength is not balanced, long-term words will be very ugly. When shrugging, try to be taller, and it is best to meet your ears. After reaching the top, then move the muscles, and let the shoulder slowly turn back with the weight of dumbbell, and return to the original position. In this process, pay attention to the elbow not to bend, the entire arm has been kept upright. Dumbbell shrug precautions 1. exhale when lifting shoulders up and closing to the two ears; Inhale when the dumbbell is moved down. 2. when the action is over, it is necessary to pay attention to safety when moving the dumbbell downward to avoid injury. Bend your legs and knees so that dumbbells are down to the ground - don't use back muscles to do the work. Flywheel exercise bikes is the most popular exercise in the gym. Because the spinning course is not only as simple as fitness, it is also opening up our sweat glands, allowing the body's toxins to flow out of the body with sweat, allowing our body to breathe freely and unhindered. So, how to ride a spinning bike is the best and safest? Let's take a look.
Some friends should pay attention, if you rarely exercise, or sweat seldom or even no sweat during exercise; then this means that your sweat glands have been blocked by the toxins in the body, which causes you to often feel the body inexplicably Weakness, loss of luster, etc. At this time, you don't need to go to the beauty salon to do beauty spas or facial masks. You only need to go to the gym, start with the music on the spinning bike, and after a few times of perspiration, you will immediately return your beautiful skin. Having said so much, how to ride a spinning bike is the best and safest, so that our body can breathe freely? Children's shoes, please remember "seven must" and "seven don't". "Seven Needs": 1. Warm up: In order to avoid better protection of your body during exercise and avoid unnecessary muscle strain, the lower limbs such as knees and thighs are important parts of the body. 2. Observe the coach’s instructions: During the class, some details need to follow the coach’s prompts, so that the fitness effect can be achieved more effectively. Such as some body changes and resistance adjustments. 3. Be involved: The music sounds, the bright rhythm and the warm atmosphere are very important, but the most important thing is to put your whole body and heart into it, so that you can really enjoy the fitness and the pleasure of physical exercise. 4. Replenishing water: Replenishing water is a very important issue. Do not wait until you are really hungry and thirsty. You should replenish water quantitatively at regular intervals. 5. Sportswear that needs to penetrate the breath: After sweating, the pores open and you need to breathe freely. If you are wearing airtight equipment at this time, what is the difference between breathing in water? 6. Do what you can: Not every time you take a cycling lesson, you have to follow the pace of the coach, especially those who are new to spinning can be slightly slower than the coach’s speed and less than the coach’s resistance, then maybe you can be faster Fall in love with this sport. 7. To relax: After a class, your legs will consume a lot of energy. If you don’t want your thighs to become thicker, it’s best to do some relaxation exercises, such as simple relaxation exercises such as pressing the legs, rubbing the legs, etc. can. "Seven Don'ts": 1. Do not ride with one hand or let go of your hands: this is not a stunt performance, it is better to keep a low profile for your safety. 2. Don’t face down when riding a bicycle: because the toes face down can easily cause numbness of the feet, parallel to the ground is the right way. 3. Don't add resistance at all: Some people don't like to ride with resistance. What I want to say is that pedaling without resistance is a waste of time. Moreover, pedaling without resistance at high speeds will also cause movement. hurt. 4. Don't step back: stepping backwards will loosen the pedals, which may cause injuries when the pedals fall. 5. Do not often use the prone position when sitting: This may cause excessive bending of the hip joints and spine, resulting in lumbar pain. When you need to look up, this grip position can easily cause neck strain. 6. Don’t shrug your shoulders: keep your shoulders straight, avoid holding your back or leaning excessively backwards, which can cause pressure and injury to your back. No matter any movement, keep your head straight with your back as much as possible. Don’t be too high or leaning forward. 7. Don't wear tight-fitting clothing that is not breathable: This is to make your sweat glands detoxify more smoothly and allow your body to breathe more freely. Friends, you must pay attention to the above "seven musts" and "seven dons" when riding a spinning bike. I wish you all good health. In the exercise equipment, there are a variety of equipment, and the abdominal exercise machine is a good equipment, at the same time, the role of abdominal exercise machine is also good, that abdominal exercise function can't lose weight, some people still know can lose weight, so, abdominal exercise function to lose weight? I don't know. Come and find out. Now let's have a look!
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August 2022
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