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Everyone knows that the gym is a good place, where we can have a good body and a strong body. So, something embarrassing happened: how to use fitness equipment has become our problem. So, what are the fitness equipment and how to use fitness equipment in the next editor, so that you who have never entered the gym will no longer be embarrassed. What are the fitness equipment? How to use fitness equipment Abdominal Wheel When buying, the seller will prompt the weight and also tell how to use it. The abdomen wheel can be regarded as a multi-functional fitness equipment. You can sit, stand, or kneel. It is mainly a kind of pusher to exercise muscles or reduce fat (don't think it is electric, it is pushed by your own hands and feet). Novices are advised to consult the seller or the purchaser to see how large and heavy the need is. After all, each body has different needs and needs; elastic band can be used to stretch, can be used to prevent muscle loosening, can increase flexibility and increase physical activity. The elastic band is like a very long rubber band, but it is thicker than the rubber band and has better elasticity than the rubber band (the rubber band is the kind of trousers, it costs a few yuan to wear into the waist of the trousers, of course, the elastic band can be purchased online. But it is not easy to use in many cases), it is recommended to buy in the physical. The elastic band is relatively simple, you can put it there where you want to stretch and then pull it with your hands. You can use it at the waist, the soles of the feet, or whatever else you want; Treadmill The home treadmill should be far from the gym. The main reason is that the price is not as expensive as the gym. The treadmill is not difficult. If you don`t adapt to it at the beginning, slow down first, and gradually increase your heartbeat, with a heart rate. After all, home treadmills generally do not have heart rate measuring devices. When you get used to it, turn on Pace 7. By the way, you can download an APP record. It seems that keep has a treadmill mode, and Gudong is also possible. You can check the time to see the heart rate and then the pace. Listen to music or watch TV dramas while running. Don`t listen to the slow walking mode and relax immediately after running, so as not to harm your body. After that, you can turn off the power and fold the treadmill or cover it with something to avoid falling dust. It is not smooth to use (there is a foldable treadmill, you can get a cover if you can't fold it, after all, the dust will easily make the machine parts difficult to use). You can also use a treadmill to stretch. After all, the treadmill has a little height and there are handrails in the front. Most people will not know this method. It is suitable for those who are small at home. Reminder: remember that you need slippers on the treadmill. If you are in the gym, pay attention to sweating when you use it. Then wipe it dry at the end, especially the stickiness on the handrails. It is annoying. Many people go to the gym just because they have money to chat. Exercise, and then sweat the basic equipment can not be used, remember that moral training is very important, clean up after use and then leave; dumbbel When buying, you should choose weight-increasing ones. Don`t buy plastic ones, which are simple and can`t add weight. Although most girls use this kind of dumbbells, they will choose weight-increasing ones for real exercise. Dumbbells can be used for weight-bearing squats, as well as other exercises. The bench press that the gym can do is also okay. If the novice has no strength, you can use a mineral water bottle, starting from 5 catties and 10 catties, and wait until you can accept it. Heavy dumbbells; What are the fitness equipment? How to use fitness equipment push-up frame According to people who have used it, the number of push-ups that can be used in normal times will be greatly reduced (that is, usually 200 push-ups may be used in dozens and more tired), but the effect is good. However, don`t buy push-up racks at will. Boys buy them after they practice chest muscles. Girls still don`t want them. If you don`t have the power, you can`t hold them. 90% of people buy them as idle ones, so few people would recommend them now; rowing machine It`s a bit like an elastic band, but if you are sitting, use your physical strength to pull the rope of the rowing machine with your feet on the bottom to exercise the back strength machine. It`s very useful but very difficult. You need to pay attention to sitting. The stool is not protected, and the big buttocks may be very dangerous, and there are people around when using it; elliptical machine It`s also good for home use. Don`t use a treadmill if you have a bad knee or a pain or injury. Elliptical machine is suitable! Another point is that it does not take up space. The operation is the same as a treadmill. Many people have not experienced its benefits, so fewer people use it. Buy. In fact, you can`t go out for exercise in winter. Isn`t it good to play an elliptical machine while chatting and watching TV for an hour? The price is about the same as that of a treadmill, and it`s compact and easy to use. Precautions Family fitness equipment If you don`t lose fat but just occasionally exercise a little hobby, then dumbbells are good. The elliptical machine is recommended for fat reduction. Others depend on your mood. After all, there are sports APPs that you don`t need to buy. The above content is about the introduction of fitness equipment and how to use fitness equipment. Fitness knowledge is continuously collected by us. If you also lack fitness knowledge, please bookmark our website. Previous: How to lose fat but not muscle when losing weight

How to lose fat but not muscle when losing weight In fact, this problem is not difficult to solve. When we lose weight, we can keep the calorie gap in our body, because this can make our body break down the sugar, fat and protein in the body to make up for this part of the calories. The main component of muscle is protein. Breaking down protein means breaking down muscle, so losing fat will inevitably lose muscle. What we can do during fat loss is to minimize muscle loss through reasonable exercise and diet. When we do fitness exercises, we focus on strength training with reasonable aerobic exercises. The advantage of strength training is that it can directly stimulate muscles and improve the ability of muscle synthesis. When the synthesis efficiency is higher than the decomposition efficiency, we will Muscle gains, otherwise the muscles will pass away. Strength training can reduce the loss of muscles during the fat loss period by improving the efficiency of muscle synthesis. Our strength training in the fat loss period should try to maintain the same intensity as the muscle gain period. Although it will be very tiring, it has the effect of reducing the lapse of muscles. Is better. During aerobic exercise, the body is in an oxidized state, which directly decomposes sugar, fat and protein in the body to supply energy to the body. The longer the aerobic time, the higher the efficiency of fat decomposition, which has a strong fat-reducing effect. But too long aerobic exercise time will also lead to increased protein breakdown, resulting in muscle loss. Therefore, it is best to keep the aerobic duration within 30-60 minutes, so that you can get a good fat loss effect without losing too much muscle. During the fat loss period, I used to do aerobic exercise for about 30 minutes after the end of the strength training, and the effect was very good. The diet should be high-protein diet, while controlling the overall calorie intake This aspect is well understood. Because of the calorie gap during the fat loss period, the protein in the muscle will be broken down. At this time, we increase the protein intake level in the diet, so that the muscle can get more supplements and reduce the loss of muscle. proportion. Generally, it is enough to take in more than 1.6G of protein per kilogram of body weight per day during the fat reduction period. Based on my weight of 80KG, the daily protein intake is 128G, which is equivalent to the protein content of 19 eggs. It is not difficult to guarantee . At the same time, while maintaining a high-protein diet, we need to calculate the overall dietary calorie intake level to ensure that the calorie intake is less than the calories we consume in a day, so that the efficiency of fat loss can be guaranteed. Losing weight is not something that can be done overnight. You must be prepared for a long-term battle. Losing fat too quickly will inevitably cause a lot of muscle loss, and you will lose a lot of muscle, which is not good for your health. After successful fat loss, it is easy to rebound. It is recommended to use the above method to create a calorie gap of about 500 calories a day, so that we can lose 1-2 kg of body weight every week, and it will be mainly fat, so that in about half a year, we can have what we want. Body.

[Summary]Whenever you see other people`s mermaid lines and abdominal muscles, are you very excited? Having a healthy body and body shape is what every man and woman dream of. However, although many people often go to the gym or do daily exercises, With little success. In fact, it's just that you don't know how to exercise. Whenever you see other people`s mermaid lines and abdominal muscles, are you very excited? Having a healthy body and body shape is what every man and woman dream of. However, although many people often go to the gym or do daily exercises, With little success. In fact, it's just that you don't know how to exercise. Next, the editor will introduce you to the mermaid line, vest exercise methods, and precautions for the use of fitness equipment. Gym mermaid line exercise method 1, sit-ups on the upper abdomen Lie on your back and bend your knees, hold your fists against your chin to avoid head shaking, curl your upper body to about 35-40 degrees, keep your lower back close to the ground, and move slowly when you return to lying down. Repeat this action for 15 to 20 times. 2, lower abdomen curling movement After lying flat, hold the fixed support with both hands, bend the knees 90 degrees, use the lower abdomen strength to roll up the lower body, let the hips leave the cushion, keep the knee joints in a fixed posture, and resume the preparatory movements slowly. Repeat this movement for 15 to 15 20 times. 3, flank rotator muscles Lie on your back with your feet bent at 90 degrees, place your hands flat on both sides of your body, bring your feet together, and rotate about 45 degrees to one side of your body. Keep your opposite shoulder fixed and recover slowly. Do this exercise repeatedly for 15 to 20 degrees. Down. 4, resistance ball flanks training Standing, hold the ball in both hands to the top of the head, bend the upper body to one side, stop for 2-3 seconds, pull until the opposite muscle feels tight, then return to the preparatory movement, do 15 to 25 reps in each direction. Special attention should be paid to the movement of the pelvis to be fixed and not skewed left and right. 5. Abdominal internal and external oblique muscle training Lie flat, with your feet bent 90 degrees (foot on the wall or on a chair), put your hands on your chest, cross your palms, roll your upper body, and use the power of your abdomen to rotate your upper back off the ground. The lower back should be close to the ground, and the action should be repeated 15 to 20 times. 6, waist rotating machine Sit flat on the equipment, with the chest attached to the cushion, the thighs clamp the cushion tightly, rotate the body to one side, and then rotate to the other side, repeat the movement 15 to 20 times, pay special attention to the upper body close to the cushion. 7, abdominal training machine Lie flat on the equipment, hold the grips on both sides of the head with both hands, bend the knees, adjust the weight to an appropriate amount of load, and perform body-rolling movements. The movement continues back and forth 15 to 20 times. It should be noted that the body cannot be fully relaxed when lying back. 8, stick support Put your forearms on the mat, your feet should be shoulder-width apart, and your head should be kept in a normal position. Keep your eyes flat on the mat, feel your abdomen retracted, and stay still for 15 to 20 seconds. Be careful not to raise your hips, and keep your breathing smooth and not holding your breath. Exercise precautions 1. The location of the mermaid line is the side abdominal muscle area that is difficult to train. Since the line is not as obvious as the abdominal muscles, it is easy to become a fat accumulation area. Many people are not only easy to ignore during training, but it is also not easy to see results. . 2. It is recommended to perform anaerobic muscle training before muscle training, and then start 30 to 45 minutes of aerobic training to let the body begin to burn fat. 3. In addition, protein should be supplemented properly after exercise to provide the nutrients needed for muscle growth. Gym vest line exercise method The vest line is a high level with a flat abdomen. The abdomen without cellulite needs to have muscle lines. There are two upright muscle lines on both sides of the belly button. They look like vests, so they are called vest lines. 1. Abdominal Rotator Sit flat on the equipment, with the chest attached to the cushion, the thighs clamp the cushion tightly, rotate the body to one side, then switch left and right to the other side, repeat the movement 15 to 20 times, pay special attention to the upper body to be close to the cushion and not leave. 2, abdominal training machine Lie flat on the equipment, hold the grips on both sides of the head with both hands, bend the knees, adjust the weight to an appropriate amount of load, and perform body-rolling movements. The movement continues back and forth 15 to 20 times. It should be noted that the body cannot be fully relaxed when lying back. 3, stick support Put your forearms on the mat, your feet should be shoulder-width apart, and your head should be kept in a normal position. Keep your eyes flat on the mat, feel your abdomen retracted, and stay still for 15 to 20 seconds. Be careful not to raise your hips, and keep your breathing smooth and not holding your breath. Notes on the use of fitness equipment 1. Pay attention to the safety of the equipment, and do not reluctantly use the damaged machine; 2. It is strictly forbidden to stand or walk within the range of equipment movement; 3. Strictly follow the instructions on the equipment use signs; Children under the age of 4, 12 or people who do not have independent behaviors should exercise under the supervision of an adult; 5. The beginners should do what they can and exercise according to the principle of gradual and orderly progress; 6. Elderly people and women should not exercise too much.