What are the aerobic exercises in the gym?
Treadmill
Treadmill is probably the most widely used aerobic training equipment, and all commercial gyms, including some large fitness studios, will be equipped with treadmills ~
Of course, there is a difference between running on the treadmill and running on the road. If conditions permit, there is a playground and a plastic track near your residence, and the surrounding public security is good (it is not easy to run …). Our ACT still suggests that you run more on the playground. If you run on the road, you'd better buy a good pair of running shoes.
Elliptical machine (instrument)
Elliptical machine is also a very popular type of aerobic training equipment in commercial gymnasiums, ranking second ~ ~ The standard aerobic configuration of general commercial gymnasiums is "treadmill, elliptical machine, bicycle".
Elliptical machine has little effect on the joints of lower limbs, and it is an aerobic equipment suitable for novices and heavy exercisers.
ACT here gives you a brief introduction to the simple usage specification of ellipsometer.
1. Keep your body upright. Don't lean forward too much. Hold your chest out, look forward, sink your shoulders and relax.
2. Holding the handle of the instrument lightly with both hands can keep your body balanced. Too much body on the armrest of the equipment will reduce the training intensity.
During the whole exercise, you should keep your whole foot in contact with the pedal of the elliptical machine. Lifting the heel will reduce the contact surface, increase the instability of the ankle joint, increase the impact on the knee joint and increase the risk of injury.
4. In the absence of coach supervision or special training requirements, it is only recommended to move forward, and it is not recommended to "move in the opposite direction".
Indoor stationary bicycle
Indoor stationary bicycle is also a very common aerobic training equipment in gym, which is very popular with the public!
Indoor stationary bicycles can be roughly divided into two categories:
One is a stationary bicycle, and the other is an indoor cycling group course, such as a spinning course.
The bicycle with fixed sitting posture is sitting posture training. During training, the exerciser has physical support and does not have to bear too much weight, which has less influence on the knee joint than the elliptical machine. Some sitting bicycles will be equipped with a backrest, which can further support the body. Sitting bicycles are very suitable for people who are overweight and have lower limbs injuries, but the training intensity will be lower than that of treadmills and elliptical machines.
The second category is indoor cycling group sports course (spinning). It is different from the stationary bicycle, its riding posture is changeable, with complete movement changes and intensity arrangements, and it is a complete training system. Such courses must be guided by qualified riding instructors, such as those with certain riding experience and certified by authoritative cycling course institutions such as spinning bike and cross star.
Stepper (stepper)
Staircase machine is rare in domestic gymnasiums ~ The traditional stair machine (left) has a great influence on the knee joint. The improved stair machine (right) adopts automatic lifting device, and the sole of the foot does not leave the steps during the action, which can well reduce the impact on the knee joint. Treadmills were very popular in early years. I believe you must have seen this product (simplified version of two small steps) in TV shopping advertisements a few years ago. It was blown into the sky. Is it actually an aerobic training device? Nothing special ~
Stair machines require exercisers to move vertically. For exercisers with poor physical strength, it may be difficult to practice even the lowest load (imagine climbing stairs …), so the stair machine is more suitable for exercisers with good physical strength.
Let's talk about the usage specification of the stepper first:
1. Keep your body upright. Don't lean forward too much. Excessive leaning forward will increase the pressure on the back. Hold your chest out, look forward, sink your shoulders and relax.
2. Hold the handle of the instrument lightly with both hands to keep your body balanced. Putting too much weight on the armrest of the instrument will reduce the training intensity.
For the treadmill, the whole foot should keep in touch with the pedal during the whole practice.
Rowing practice frame
Rowing machines are not common in commercial gyms, but they are common in large studios. Especially CrossFit Box, rowing machine is the standard aerobic training configuration of CrossFit Box, and rowing machine can be said to be a real whole body aerobic exercise to some extent!
The rowing machine adopts sitting posture, so it has little influence on the joints of lower limbs. This is an aerobic exercise, which requires the participation of all muscles. When practicing, your lower limbs, back, upper back and arms all need to exert strength and need the coordination of your whole body. It is a very effective practice method!
Of course, if the rowing posture is not correct, it will also cause injuries, mainly to the back, so it is not suitable for people with back discomfort. If your back is uncomfortable, but you really want to row twice, you should consult your personal trainer first. Rowing machine can exercise back and arms well, so many people mistakenly think that rowing machine mainly depends on upper limbs. Actually, it's not. In the process of rowing, the pulling force mainly comes from the legs, and the forward and backward leaning of the body mainly depends on the flexion and extension of the hip joint in practice. If the body leans forward or backward only by waist flexion and extension (incorrect movement technique), the risk of injury will be great.
Correct fitness steps in the gym
1, ready
Carbohydrate supplementation is more important. Eat something 30 minutes in advance, and you will feel more energetic when you exercise. Many people think that you should not eat to lose weight. But if the energy of fat metabolism is insufficient, the weight loss effect will be greatly affected. Dieters can divide dinner into two parts: before exercise and after exercise.
Step 2 stretch
The purpose of stretching before exercise is to reduce the viscosity of muscles, increase the blood flow of exercise muscles, improve sports performance and reduce the occurrence of sports injuries.
3. Strength exercises
Junior bodybuilders: Strength training should be based on equipment training, supplemented by free weight. Because the fixed instrument has a certain trajectory, it is easier to master, and the muscle group will feel more.
General bodybuilders: You can do strength exercises for 20 ~ 45 minutes first, and then do aerobic training for 20 ~ 45 minutes. The overall fitness time is controlled at around 1 hour.
Intermediate and senior trainers: You can appropriately extend the training time or increase the training intensity according to your own needs.
4. Organize exercises
Mainly stretching. The method is static stretching, not jumping up and down. Each part can be repeated 2 ~ 3 times, each lasting 15 ~ 30 seconds. In addition, in the process of equipment training, the target muscles should also be stretched between groups.
Step 5 take a shower and change clothes
Don't rush to take a shower after training, have a rest and wait until you stop sweating. Take a bath with warm water. The most prone to problems in the gym is the sauna room. After intensive training, a lot of blood has flowed into the muscles. At this time, sauna, internal organs and brain blood supply and oxygen supply are relatively insufficient, which is prone to danger.
6, nutritious meals
Generally, a small meal should be supplemented after exercise. Mainly supplement a small amount of protein, carbohydrates and minerals with high glycemic index. Muscle builder: You should have a dinner after 1 hour of fitness.
Matters needing attention in fitness exercise
First, warm-up before training, warm-up before stretching training after training is an important guarantee to obtain the best training effect, but it is often ignored. Aerobic exercise should be carried out for 5- 10 minutes before training, in order to improve heart rate and body temperature and prepare for the upcoming hard training. After the warm-up, 1 group 10-20 light weight exercises will be conducted for the target parts on the training day. Proper stretching is necessary when muscles are tired after training. The flexibility of the body will be improved after training, which is conducive to stretching. Don't forget to train for the final relaxation exercise, usually a few minutes of low-intensity aerobic exercise.
Second, normal breathing Normal breathing can effectively prevent high blood pressure. The basic principle is to inhale when lowering the weight, hold your breath when lifting, and exhale when lifting.
Third, hold out your chest and pull out your back. Almost every training guide article you have read will emphasize the importance of body posture and action norms. Its purpose is to maintain the stability of trunk, improve training efficiency and avoid injury. The principle of holding out your chest and pulling out your back applies to almost every training. Specifically, it is: chest, shoulders sinking and contracting, abdomen, and abdomen in the lower back. These principles also apply to different training postures, such as standing, sitting or lying.
Fourth, the relationship between muscle size and exercise. How much exercise a muscle should use is closely related to the size of the muscle itself. Chest, back, legs and other large muscle groups, exercise is relatively large. Small muscle groups such as arms and shoulders should choose less exercise. The amount of exercise is related to the degree of muscle fiber fatigue: large muscle groups have more muscle fibers and need 3-5 exercises, with 3-4 groups each time; Small muscle groups generally use 2-4 exercises, and 2-3 groups each exercise is enough.
Verb (abbreviation for verb) controls the training speed combined with burst. When lowering the weight, fully control it, and when lifting it, lift it with explosive force as soon as possible. The purpose is to safely use as much weight as possible when lifting or putting down heavy objects, so as to obtain the maximum stimulation effect on muscles. The more you try to implement the above principles in training, the more you can ensure that muscle fibers are minimally invasive under the premise of safety, and then resume growth.
Sixth, the training goal determines the number of training. If your goal is to gain muscle, choose 8- 12 times to reach the exhausted weight. If the goal is to enhance your strength, then the number of times should be controlled at 4-7 times. This does not mean that you can only use a single training session. It is also a good choice to change your training methods from time to time, but you should be clear about your goals and know what the corresponding training methods are.
Seven, equipment and free weight of these two kinds of training, each has its own advantages and disadvantages, can not be neglected. It is often difficult for beginners to master the balance of free weight, so the equipment is more suitable for them. They can benefit from practice more safely and stably. However, this device cannot be conveniently used to exercise all body parts. The range, direction and angle of movement of instrument practice are not as flexible as free weight. The deep muscles of the spine and the muscles that maintain the balance of the body can only be fully and effectively exercised under the condition of free weight bearing. Free weight is very flexible and applicable, which can adapt well to everyone's different body structure and exercise almost every part. In fact, many musical instruments are practiced by imitating free weight.
What do boys wear in the gym?
Upper body: quick-drying sportswear or sports vest
Although cotton-padded jacket has a good sweat absorption effect, the absorbed sweat can't be distributed, which causes the soaked underwear to stick to the skin, making the skin gradually cold and difficult to keep warm. The correct way is to choose clothes with good air permeability, such as clothes made of polypropylene.
When the weather is cold, boys can wear hoodies when they go to the gym. Be sure to choose the one that suits them!
What clothes do men wear for fitness? Many sports brands have sportswear with quick-drying fabrics. If you try it on in the store, you can find the latest and most rammed sportswear style. Going to the gym and choosing clothes of instant sports brand is definitely no problem.
Many gym instructors wear this, even when the weather is not hot:
Of course, if your arms are very stylish and just a little hot, you can wear them like this:
Lower body; Sports tights with sports shorts
Wearing tight underwear can promote your exercise endurance in fitness training. Tights accelerate blood circulation through different compressive forces, thus promoting venous return in the body and discharging lactic acid metabolism in time. If you feel embarrassed to wear tights, you can wear a pair of sports shorts outside the tights, which are the strongest and IN!
Boys who go to the gym should never wear jeans and baggy cotton slacks, which is really unsightly and will make people think that you are playing soy sauce in the gym.
When the weather is hot, you can wear shorts to keep fit, but your legs must be above your knees, so that your legs look very long and you won't leave a bad impression of sloppy procrastination.
The picture shows the effect of wearing only tight sweatpants and not wearing sweatpants:
Shoes: comprehensive training shoes or running shoes.
Try on your shoes before you buy them! For bodybuilders, a pair of beautiful and comfortable sneakers is simply too important. A pair of good quality training shoes that suit you can provide good help in your fitness process. Boys need to wear professional running shoes if they run and keep fit.
Boys should never wear slippers to the gym. Handsome is from the inside out, and any details that can be changed cannot be let go. Men should pay attention to slippers and socks, including nails.
Go to Nike, Adi, NB, Asics, Andema and other stores to see what sports equipment looks like, and then wear it according to the above introduction. Basically, you don't have to worry about wearing it wrong. Attached is a demonstration of full-body dress in boys' gym.