Treadmill

Usage: Hold the handrail with both hands and stand on the pedal separately for jogging or walking.

note: hold the bar tightly with both hands to prevent falling; The swing range of legs should not be too large to avoid muscle strain.

How to use the multifunctional exerciser

You can do pull-ups, arm-bending, push-ups, chest and back extension, leg suspension, upper abdomen and other exercises. The elderly and patients with cardiovascular diseases should follow the doctor's advice.

function: exercise the muscles and activity skills of upper and lower limbs, shoulders, chest and other parts.

Pedal device

Method: firstly, sit on the seat, hold two handlebars, pedal the tube, and take yourself as the weight, and repeatedly kick for 5-8 minutes. The scoring standard is that 5 consecutive kicks are excellent, 4 consecutive kicks are good, 3 consecutive kicks are medium, and 2 consecutive kicks are poor.

function: enhance the muscle strength of legs and the exercise ability of lower limbs.

note: children are forbidden to use it.

leg press trainer

Method: Choose the appropriate bar height according to your own height, put one leg straight on the bar, stop pulling your toes, and bend forward.

function: enhance the muscle strength of legs and the exercise ability of lower limbs.

note: children are forbidden to use it.

seesaw

Method: First, one person sits at one end of the seesaw with his legs on both sides, and his feet are placed on the ground to support the seesaw. After the other person sits on the seesaw, he can start to move up and down.

function: exercise the overall function and balance consciousness.

note: hold the handrail tightly with both hands, and the oscillation frequency should not be too fast or too large, otherwise it will easily cause vertebral compression fracture or coccyx fracture in osteoporosis.

combined horizontal bar

usage: people jump, hold the bar with both hands, do pull-ups or do hanging leg lifts.

note: hold the bar tightly with both hands to prevent falling and injury.

Dumbbell is a very common small household fitness equipment. Although it is small, the effect of exercising abdominal muscles is really very good. I believe that friends who often use dumbbells for fitness know this, so how to exercise abdominal muscles with dumbbells? Let's take a look at the method of dumbbell exercise for abdominal muscles and the precautions for dumbbell exercise.

What are the ways to exercise abdominal muscles with dumbbells?

Introductory exercises

Hold dumbbells by your sides with your feet slightly wider than your shoulders.

if you don't understand your left foot, turn your right foot, turn your body 9 to the left, and lift it to the front of your chin with your right hand holding the dumbbell crank.

then switch to the right and left hand, and quickly alternate left and right.

1. Russian twist

a. Keep your hands straight in front of your chest and hold dumbbells. Feet apart slightly wider than shoulders.

b, turn your body quickly between your sides and keep your back straight.

2. Gravity lift

A. Lie on your back on the mat, put a dumbbell in front of your chin with both hands, bend your knees and put your feet flat.

b, lift the shoulder forward away from the mat, and the lower back is still on the mat. Pause for a few seconds at the highest point, and then slowly return to the starting position.

3. Push on your back

A. Lie on your back on the mat and hold a dumbbell on both sides of your chest. Bend your knees and put your feet flat.

b, lift your shoulder forward off the mat and push it forward with one hand. Then slowly return to the starting position, then lift it and push it with the other hand.

4, gravity pull up

a, lie on your back on the mat, put your palms down on your sides, straighten your legs and clamp a dumbbell with your feet.

b, lift your legs upward to drive your hips to lift off the mat. To the highest point, swing your legs to your side. Then slowly return to the starting position, then lift and swing to the other side.

5. Chop with weight

A. Hold a dumbbell with your hands together, with your feet shoulder-width apart.

b, drive the dumbbell down to the outside of the thigh, and keep your back straight during the process.

c, turn the body and drive the dumbbell to the other side above the shoulder. The two sides alternate.

balance roller

Usage: Hold the bar with both hands, stand on the roller with both feet, and roll the roller forward or backward slowly with your feet.

Note: Hold the bar tightly. Only when the balance drum is stationary can you get on and off the equipment. The movement should be slow at first, and then gradually accelerate. The elderly and the sick can't use this instrument.

how to use the spacewalker

The spacewalker is a commonly used outdoor fitness equipment. Many middle-aged and elderly people like to use the spacewalker to exercise. When using it, they should hold the handrail with their feet on the pedal, adjust their center of gravity and walk back and forth with their feet.

note: when holding the handrail, keep your thumb and forefinger opposite, and hold the handrail tightly, so as to avoid loosening and falling.

how to use the waist exerciser

The waist exerciser can help us to exercise our waist and abdomen well, but we should also pay attention to safety when using it. First, hold the handle tightly with both hands, stand on the circular pedal with both feet balanced or sit on the pedal on the turntable, and the waist exerts force to drive the lower limbs or body to roll left and right.

note: the waist should be controlled when twisting, and the range should not be too large. Remember never to leave the handle. Pay attention to whether your waist rotates with your shoulders or just twists your waist. If you are used to twisting your waist, you should keep the turning angle below 45 degrees, and the twisting speed should be slow and average, so as to achieve fitness without hurting your body.

low back massager

Usage: The human body clings to the massager and moves slowly up and down, left and right. The equipment is more suitable for the elderly.

note: the force should be moderate, and the movement should be from slow to fast.

single rider

how to use it: sit on the chair, hold the handle tightly with both hands, hold the pedal firmly with both feet, push your feet down, and pull your hands back at the same time.

note: when operating, you should hold your chest high and keep your feet steady.

Rower

Usage: Sit on the rower, pedal, grab the handle with both hands and pull back, and repeat the simulated rowing action.

note: keep a good balance when getting up and down the equipment to avoid falling.

Exercise should also adhere to the idea

Fitness exercise is very necessary, "life lies in exercise". For people, it is often said that "persistence is victory". In fact, this sentence is very reasonable. Everything is afraid of people's persistence and perseverance. Since ancient times, there have been famous sayings and stories that "as long as the kung fu is deep, the iron pestle is ground into a needle".

This is also telling people to have persistent determination and perseverance in doing things, which is the same for work and life, just like people exercising.

Nowadays, many people love outdoor fitness exercise very much, and the outdoor fitness equipment is also very abundant, so this is a very good thing for people. However, many people often don't insist on exercising and go there when they want to. This attitude is not acceptable, because it takes a long time to show the effect, so only insisting on exercising will play a good role in people's health.

If you don't keep exercising, it will only be in vain, and it will have a good effect if you keep exercising.

What should we pay attention to when using outdoor fitness equipment

With the popularity of outdoor fitness equipment, more and more people are getting used to exercising in their daily lives. However, exercise is not only moderate, but also requires correct methods and attention to some common problems in order to carry out physical exercise safely and effectively. However, because many citizens ignore this piece and do not pay enough attention to it, there will always be exercise accidents.

so what problems should we pay attention to in outdoor exercise? First of all, different exercises have different precautions. For stretching exercise, this type of exercise is not suitable for the elderly. For the horizontal bar, ribbed wooden frame and some equipment in leg press, you should not exercise excessively, press too hard, and never go over your shoulder at the highest.

There are also types of waist twisting, because the waist of the elderly is relatively stiff, so when exercising the flexibility of the waist, we should slow down the pace and put on light movements to avoid pulling up the small muscles around the spine, especially the intervertebral disc. For the type of aerobic equipment, then the elderly must not step up, which is very dangerous for split exercise and is likely to lead to dislocation.

Conclusion: I hope this article can help all fitness people who want to exercise. The above details the correct use of public fitness equipment in residential areas, so you can keep exercising according to the methods introduced in this article. When using these fitness equipment, everyone should also pay attention to safety and exercise correctly.

Further reading: How to exercise with a stretcher How to use a stretcher to exercise muscles How to use an abdominal wheel 7 ways to make you exercise more effectively How to lose weight on a treadmill How to understand these weight-losing effects will be better How to use sit-ups correctly Have you used these four kinds of fitness equipment? What are the home fitness equipment and how to use it?