Speaking of sports training, we have to mention training equipment. Tools help us get better sports performance. Different equipment has different characteristics and advantages and disadvantages. Training equipment can be roughly divided into two categories: fixed equipment and free weight Fixed equipment: A safety equipment designed home workout to pull the weight through specially designed pulleys and steel cables to generate resistance for training. When used, it is trained in accordance with the method of equipment design. Fixed equipment refers to many combination equipment in the gym, which must be exercised according to the fixed route designed by the equipment. Free weight: There is no fixed trajectory, and it is relatively free. Barbells, dumbbells, and kettlebells are the protagonists of free weight training. Fixed device Advantages *Safe to use and easy to learn. It's easy to be familiar with, and the technology is simple. It has high stability for beginners and special ethnic groups. Whether it is changed by moving the bolt (weight trainer) or on other training devices (hydraulic, pneumatic), changing the resistance is very simple. *Pin piece hanging weight training device needs to adopt a method similar to using free weight to change the weight. Some trainers provide variable resistance to fit the muscle force curve as much as possible. Although it cannot be completely the same as the muscle force curve, it is already somewhat similar to normal mechanics. *Isokinetic muscle strength training device home workout controls the speed and allows athletes to perform different actions such as slow, moderate and fast with maximum effort. * Resistance training can be performed unilaterally and bilaterally. *It is easy to evaluate progress, and it is easy to detect resistance and number of repetitions. Some trainers have a built-in computer that can store training information. *Allows some movements that are difficult to use for free weight training. *No coaches are usually needed, but coaches are generally helpful for trainers (especially Smith trainers). *Hydraulic and pneumatic trainers can reduce momentum and provide a smooth rhythm. *Some trainers have multiple functions and can do multiple training actions. * can be used as the main way to sell membership. * If the training is based on the principle of gradual and orderly progress, all components of health and athletics can be effectively improved to a certain level. Disadvantages * is more expensive and requires more maintenance than free weight. The trainer is heavy and large and difficult to move. * may hinder the development of optimal neuromuscular coordination, additional stability will be reduced, and the activity of the body's stable muscle groups will be reduced. In fact, the trainer does some work instead of muscles. * Some trainers can only do one or load-bearing training exercises. There are some restrictions that constrain the grip or the angle of the foot. *Compared with the free weight of the hydraulic/pneumatic trainer, it can increase the instantaneous strength of the muscles and decrease. Since the hydraulic/pneumatic equipment is equipped with no additional load at the beginning of the action, the muscles restricted to the beginning of the range of motion are increased. *Some trainers cannot provide enough resistance for the strong. When the same training is performed on different trainers, the load may vary greatly. *Consider the limitations of the trainer settings. If I want to talk about the training device, it is very difficult for me to fully adjust it according to users of different heights, weights, and limb lengths. Free weight advantages *Inexpensive and requires less maintenance than a trainer. * Need more antagonist muscles and stabilize muscle activity, to support the body's movements in all planes. Allowing more assured movements that must be controlled by A and B is a good stimulus for balance and coordination *Allows more room for change between the hands and feet to change the stimulus. *A lot of training can be taught with small equipment. Movement restrictions are more, and some equipment can also be moved very easily. * Resistance training can be practiced on one or both sides. *Can set movement goals: centripetal, eccentric and isometric muscle movements. * It is easy to detect resistance and number of repetitions when evaluating progress. *Can do Olympic weightlifting, the best accelerated instant force training. Free weight is more conducive to explosive training and better instant force and speed development. *Easy to set common actions in athletes or daily life activities. * Effectively improve all components of healthy competitive sports. Disadvantages *Due to more stability requirements, there may be a higher risk of injury. *It takes longer to change the weight, between training sets and between changing movements. * It may take more time to learn the correct technique, especially Olympic weightlifting. *Some exercises may require a trainer (back press, shoulder press, and squat). *The resistance line is vertical downwards, so some horizontal movements (relative to the anatomical position) may not bear the maximum resistance.
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When you lose weight for a long time but can't lose weight, when you lift iron every day but there are still no training marks, you should think about it, do you have any misunderstandings about strength training?
Today, Mr. Keep will take you to see the 8 misunderstandings that we often fall into in strength training. If you can get rid of the interference of these misunderstandings, fat loss and muscle gain will surely get twice the result with half the effort! Misunderstanding (1) Strength training can partially lose weight Every summer, fashion magazines will be enthusiastic: "Want to lose your belly? Just do sit-ups!" In fact, this is not the case. To stimulate the abdominal muscles, you should do abdominal crunches instead of sit-ups. Leaving aside this point, even if you do a few hundred rolls a day, you may not lose your belly, because the fat is still there and it covers the abdominal muscles. Therefore, just doing sit-ups will not exercise your abdomen, and just doing crunches (or core training such as the Russian twist) will not bring you 6 pack abs. Fat reduction is done at the same time throughout your body, there is no way to reduce only local fat. In fact, exercising your thighs or shoulders can reduce the fat on your stomach (and all over your body), and because they are larger muscle groups, exercising them may burn calories faster than doing sit-ups. If you do not lose enough fat up and down your portable strength training equipment whole body to make your abdominal muscles visible, then exercising your abdominal muscles will only push the abdominal fat outward, and your belly may become larger. In addition, the rate of fat loss in different parts of the body is determined by your genes. To sum up, strength training cannot help you lose fat on a certain part, but it can burn calories, increase metabolic rate, and promote fat burning, which is beneficial to body fat loss and local shaping. Misunderstanding (2) Muscle can turn into fat Fat cells and muscle cells have completely different functions, and the two do not switch to each other. A person’s change from a "hard" muscular man to a "chubby" fat man is because the amount of training decreases, the muscles are not stimulated enough, and the metabolic rate decreases, which affects the calorie consumption, making his calorie consumption no longer More than intake. Misunderstanding (3) Strength training will overbuild your muscles Many women are worried that strength training will turn them into muscular women, but it is totally unnecessary. Both men and women often experience muscle growth in the first few weeks of strength training. This is largely due to the increased blood circulation of the muscles. But don’t worry about your muscles growing wildly. Women are not as talented as boys when it comes to building muscles. They can continue to grow 0.5 pounds (approximately 0.23 kg) of muscles per month. For men, it is not easy to grow 1.5 pounds (about 0.68 kg) per month. Moreover, this is completely ideal, most people can't grow so many muscles. Misunderstanding (4) Women exercise differently from men There is no reason to change the exercise method according to gender. Men and women increase or decrease muscle and fat in the same way, although the goals of the two are often different. However, these different goals can all be achieved through the same exercise method. Most women don't want to develop strong chest muscles and upper limbs, but just want to make the whole body firm and well-proportioned, especially the legs and buttocks, which are most likely to get fat with age. However, to achieve the goal, women should choose the same exercise method as men who want to gain weight. Many women don’t know that if you exercise your upper body like your lower limbs, your lower abdomen will be flatter and your buttocks will be firmer. Again, building and maintaining muscle is very effective in burning fat and consuming strength. During work breaks, the time that allows us to go outdoors is often only in the morning or at night, but in cities, the air sinks and turbulence is the slowest at these two times, and the environment is also the worst.
In fact, if you want to improve physical fitness and burn fat through aerobic exercise, there is not only outdoor exercise. You can choose some indoor aerobic exercise equipment. Using them will not only keep your body away from the bad haze air, but also not be restricted by the venue. , In the gym or even at home can easily complete the daily aerobic training program. Ellipsometer ellipsometer can effectively exercise the muscles of the whole body, and the impact force on the lower body joints such as the ankle joint and the hip joint is very small, so it is not easy to cause sports injuries. It should be remembered that in the process of aerobic exercise using the ellipsometer, the upper body must always be kept upright. This is not only for the consideration of exercise effects, but also to avoid compression of the waist and cervical spine. Treadmill Using a treadmill to exercise indoors is beneficial to the muscle building cardio workouts maintenance of the respiratory system, and the treadmill is less likely to wear the meniscus on the knees that cannot be recovered once injured than when running outdoors, so as to avoid sports injuries as much as possible. At the same time, when running Running on the machine is a kind of passive aerobic exercise, and the fatigue is lower without affecting the exercise effect, so it is easier to persist. Stepper The stepper is actually a derivative equipment of the stair machine, but it makes the body bear a lower conformity, which is very suitable for people who have just started to exercise with aerobic equipment. In addition, although the exercise principle is similar to that of the stair machine, its biggest advantage is The sudden pressure on the joints is greatly reduced, and the joints and tendons are cushioned between each movement, avoiding sports injuries. Fixed bicycle Unlike the bicycles used in general spinning bikes, stationary bicycles keep the body's center of gravity very low, and the larger seat makes the equipment itself carry more than half of the body's weight, which means that the entire exercise process will become more Relax, muscles and joints will not be damaged by too much weight. Rowing machine Among the many aerobic exercise equipment, the metabolism promotion effect of the rowing machine and the consumption of calories are the most effective. Although the main parts of the body are the thigh and calf muscles during the whole exercise process, the completion of the action is required. The whole body muscles are coordinated to participate, so it is easier to burn body fat. Attention should be paid to indoor aerobic exercise equipment: 1. Pay attention to the speed of the exercise and the adjustment of the resistance of the equipment when performing aerobic exercise with the aid of equipment, such as raising the slope of the treadmill and increasing the obstructive force of the stepper pedal, otherwise low-intensity exercise will not be able to consume a lot of calories.
Nowadays, many people like to exercise. If you exercise regularly, it is helpful to people. When exercising, it is important to choose the right exercise. For example, some exercises are strength exercises, and some are fat loss movement. What are the best power sports? If you want to know, you can take a look.
Dumbbell Fly Doing dumbbell fly is also a very good way to exercise our core strength. Then this exercise mainly exercises our arm strength. The action is also relatively simple, that is, we lift a dumbbell in each hand, and then lift the dumbbell to both sides of the body. Just like a flying bird. The muscles that this exercise exercises are mainly our triceps. push ups Push-ups are a common exercise in our daily lives, but they are a very good way to exercise strength. Generally speaking, we are more familiar with standard push-ups, which can be jump push-ups or one-handed push-ups with a little difficulty. These movements mainly exercise our triceps and our arm strength. pull-ups Pull-ups are an indispensable movement for training cast iron barbell set chest muscles and back muscles. This movement requires our core strength to support, so the movement is not so easy to complete. First of all, we need to use a horizontal bar or a double pole to complete it. Secondly, when we are doing this exercise, if we want to exercise our chest, we should try our best to use the chest muscles, and if we want to exercise the back, it is best to use the back. plank support Plank support is an indispensable movement for exercising core strength. This movement not only requires us to use arm strength and chest strength to prop up our upper body, but also waist strength and leg strength to ensure that the lower body is also parallel to the ground. So this action is a very comprehensive action, so a group usually persists between 30 and 50 seconds. Sit-ups Sit-ups are one of the most basic exercises in our daily lives. First, we lie flat on a yoga mat to let our body relax naturally. At this time, bend our knees and place our arms on both sides of our head. Use waist and abdomen strength to allow our upper body to leave the ground and our chin to touch the knee position. At this time, we relax the body, let the body lie down, and start exercising again. Complete three groups at a time and each group performs 30. belly roll The preparation exercises for abdominal curling are similar to sit-ups. First, you lie flat on a yoga mat and bend your knees to prepare. At this time, use the waist and abdomen strength to allow your upper body to lift off the ground, and your arms naturally move forward. When our chin touches the knee, our body lies down flat, but we must pay attention that the waist cannot touch the ground. We always need to use the abdominal force to get the waist off the ground and start exercising again. Compared with other equipment, the use of indoor exercise bike can greatly reduce the possibility of injury, but there is still the possibility of injury or discomfort. Here are some suggestions to help avoid this:
1. Seat adjustment: when the foot pedal is at the lowest position, your legs should be almost straight, but not completely straight. You should not need to tilt your legs or twist your hips to reach the foot pedal. When the foot pedal is at the highest point, there should be no pressure on the knees. If you are a skew horizontal exercise car, you should adjust the seat front and back, so that it is better to adjust seats on the top and bottom, but the principle is the same. 2. Adjust the handle position correctly (if it is adjustable): when you reach the handle position, you should have enough space for your arms to extend to both sides along the direction of your shoulders. You should not twist your body for comfort. It's very important to adjust the position for those who are very tall or very short., Learn about the display: for example, find out how many intensity levels there are for exercise bikes. Some exercise bikes have 12 levels and some exercise bikes have 40 levels. If you start strength training equipment to exercise at level 6 as soon as you cycle, it's not OK, because the same level 6 may be two completely different concepts of exercise intensity. In addition, pay attention to the rhythm - the number of turns you "ride" per minute (IPM revolutions / minute). It's a good idea to keep changing the rhythm of your exercise. You may be willing to do a 5-minute 80 RPM exercise under the same tension, and then change to a 30 second 100 RPM exercise. 3. Adjust the pedal cover to be comfortable, but don't block the blood circulation of the foot: if there is a cover on the pedal of the exercise bike, it will be more comfortable and efficient than the exercise bike without a cover. Don't remove the pedal cover, or the next person will have to put it on. 4. When pedaling, don't use your foot only: otherwise, your feet and legs will be very painful. The correct way is: press down with the front of the foot, push down through the heel, and then pull up the pedal by the upper part of the feet. 5. Don't bend too much: bowing your back is easy to cause back and neck pain. Don't let the upper body excessive participation, on the contrary, should be chest, shoulders back, natural droop, and in line with the shoulder, at the same time abdominal. Unlike other equipment, the exercise bike is not a whole body exercise equipment. Don't try to turn it into a whole body exercise. If you're rocking from side to side, gnashing your teeth, or having to hold the grip very hard, you should lower your intensity. Make sure the bike is strong and stable: in a gym in New York, a young man was working hard when the bike fell apart. The bike rushed out and broke two glass windows - the young man was still sitting on it. Ironically, the young man and his car just landed on the parking rack below. The doorman said at this time, "man, you can't park there." In fact, the last part of the plot is fictional, while the rest can be found in news reports. Although the young man was later hospitalized, he hardly looked injured when he left. |
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