Outdoor fitness equipment, like a blooming flowers, decorated with modern villages, for the National fitness provided anywhere and anywhere convenience, so we should guide people to use science, otherwise things are in the wrong place. To move the body bone, but also to avoid harm, to achieve the best of both.
In recent years, the community fitness movement has suddenly entered the community's life. How to use fitness equipment has become a big problem. The reason is that there is no special community sports director in the community, which has led many people to enter the wrong area when exercising. Instead of improving health, it affects people's physical health.
Use outdoor fitness equipment to pay attention to the following aspects:
People who take part in physical exercise regularly must master the speed of their exercise. Generally speaking, it is advisable to have a pulse of no more than 110 times per minute, and the maximum number of times should not exceed 120 times per minute. Comrades who do not often or do not participate in physical exercise at all must first choose sports suitable for themselves.
2, must be ready before exercise activity, warm up about 10 to 15 minutes. This can prevent twisting the neck, twisting the waist and damage to the nerves.
Outdoor fitness equipment
Do some finishing activities after exercise. Because the capillaries dilate after exercise, if you sit on the ground and do not move, the human blood can not return to the heart at the far end of the body, and you will feel the heart suffocate. Old comrades with high blood pressure and heart disease will have to walk after exercise. Buffer for about 10 minutes.
You should master your exercise time. The best time for each workout is about 40 minutes, left not less than 30 minutes, right not more than 1 hour.
Attention to the use of outdoor fitness equipment
1, treadmill: Both hands should hold the bar to prevent falling; The swing of the legs should not be too large to avoid muscle strain.
2, combination horizontal bar: Both hands hold the bar, to prevent falling injury.
3, rotating waist healer: When twisting, the waist must be controlled, and the amplitude should not be too large. Never leave the handle, keep the twist angle below 45 degrees, and twist slowly and evenly.
4, back massage: moderate force, movement from slow to fast.
5, seesaw: both hands should hold the handrail, oscillation frequency should not be too fast, too large, otherwise easy to cause osteoporosis vertebral body compression fractures or tailbone.
6, space Rover: Do not swing too large. In particular, the elderly muscle flexibility is poor, if the swing of the legs is too large, the speed is too fast, it is easy to strain the muscles around the spine. Therefore, the range of swing legs should be about 45 °, and the frequency control should be about 3 seconds at a time.
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