Fitness Skills Using Sports Equipment Date: 2014-04-15 11:14
In recent years, there have been a lot of fitness equipment biting events. How can we use fitness equipment to exercise safely? Here are some fitness guides for everyone to introduce.
1, treadmill movements up and down too much, lack of smooth forward power. As a result, people quickly feel tired and the joints of the lower limbs are subjected to greater forces.
Corrective measures: Improve flexibility and make the pace smoother. You can do a leg back-and-forth practice before you run, by holding the bar firmly, keeping your upper body still, standing on one leg, and swinging the other leg back and forth. This exercise will allow the leg muscles to warm up and relax, increasing the pace.
Practice method too much time to run at a flat speed.
Corrective measures: Repeatedly run quickly and uphill. This way you can consume more body fat, make the muscles more stimulated, and keep the body's metabolic rate for longer. The specific approach is to adjust the upslope first to 2% and gradually increase it to 10% (at this time only strides). The greater the intensity of practice, the shorter the exercise time.
2. The rowing machine moves inconsistently and hands and knees collide with each other.
Remedy: Do rowing exercises in accordance with the rhythm of dancing. Practice at the rhythm of 1-2-3, 3-2-1. Among them, 1 is a kick, 2 is a backwards lift, 3 is a pull arm to the lower chest. The return trip was also in the order of 3-2-1, relax the arm, lean forward, and return with knees after knees. The whole movement should be smooth and natural, full of rhythm.
Practice method for a long period of uniform movements. As a result, it is difficult to maintain the quality and correctness of the exercise.
Remedy: Set the resistance at a medium level. Do 4-6 exercises with 10 points and rest between the groups for 2-3 minutes. This practice helps to ensure the intensity and intensity of the action, and the heart rate will not drop too much at rest.
3, exercise bike seat is too short or too high. Too short will cause the leg muscles to fatigue quickly and increase the pressure on the knee joint. Too high will damage the riding action and swing the body from side to side.
Corrective measures: The proper height should be that the legs can be straightened when sitting in the seat, and the heel is just on the ankle. When you are riding, you usually use the forefoot to pedal hard. When you squat, your legs are straight.
The exercise method uses the inertial force to step on the hilt instead of continuing to use it.
Corrective method: Do alternate speed and speed exercises. 2-3 minutes of full speed ride first, then 3 minutes slow ride recovery, a total of 15 minutes. When you need it, you can leave your seat and step out of your seat. This is more useful and you can easily maintain your balance.
4. The action of the grip of the stepper handle is incorrect, and the straight arm process appears in the action, such as walking on crutches.
Corrective measures: Support the upper part of the handle with elbows and elbows to keep the body in balance. During the movement, the body stays upright and leans forward, just like the steps upstairs.
Practice method resistance is too low.
Corrective measures: Increase resistance, slow down, so that your exercise intensity can increase, heart rate will increase, and maintain a longer range of effective, eventually consume more fat.
5, elliptical walker movement resistance is too low, the result is no need to force pedaling, almost using inertial force to maintain the action.
Corrective measures: Set the resistance to an appropriate level, and feel resistance every time you try to avoid gliding. When your balance is improved, you can use more hands without muscles to get involved.
Practice methods Uniform movements take too long to maintain interest.
Remedy: Do a speed change exercise, such as a quick 90 seconds, then slow recovery for 3 minutes. With the improvement of physical fitness, the recovery time will be shortened.
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