The exercise bike has the unparalleled advantages of the bicycle - free to use its own riding speed, can observe the speed, time, heart rate value, etc. of every moment through the electronic watch on the exercise bike; the age of the exercise bike and the female There is also a strong sense of security. There is almost no need for any technology to ride a bike, but the purpose of exercise is different, and the method of riding is different.
(1) Aerobic exercise riding method
Riding a fitness car is a good aerobic exercise program, not only fitness, but also a strong role of auxiliary medical. Bodybuilders can be used to prevent obesity or lose weight. You can choose different cycling methods to achieve the purpose of improving cardiovascular function. The specific training methods are:
Freeride - riding for no less than 30 minutes a day, the speed can be controlled to not change the breathing rhythm is appropriate.
Intermittent cycling - the specific approach is as follows: first warm-up for 5 minutes, rest for 2 minutes; 60% of the intensity of riding for 5 minutes, rest for 3 minutes; 80% of the intensity of riding 3 to 5 minutes, rest 5 minutes; Ride 50% for 5 to 10 minutes to deepen your breathing and relieve fatigue.
(2) Strength riding method
This is a kind of fitness method that men prefer. It can increase the strength and stamina of the leg muscles and improve the shape of the leg while improving the heart and lung function. First warm-up for 5 minutes, then 80% of intensity for 5 minutes, rest for 3 minutes, then ride for 2 to 3 minutes at 100% intensity, rest for 3 minutes, and ride for 5 to 10 minutes at 60% intensity. (Be careful to breathe actively and deeply to relieve fatigue).
[training attention] The stimulation of the cardiovascular system is large, so it must be done after a certain amount of training. Heart patients and middle-aged and elderly people must be careful.
(3) Riding hard
It is mainly surrounded by simulated mountain roads such as hills, gentle slopes, and slopes. The strength of the legs during riding is stronger and requires a certain foundation.
[Training Note] It is best to start with the guidance of a professional at the beginning and you need to be consistent.
Second, the treadmill ran more distance than the field
Running is an aerobic exercise popular in the world and highly rated by the medical and sports worlds. It is the most effective and scientific way to keep one's body and mind and it is also becoming more and more popular. However, due to environmental constraints, it is not possible to enjoy treading on dirt and running close to nature. Therefore, treadmills become the first choice for fitness people, especially women who want to lose weight fast.
How can I make the treadmill completely personal fitness service? During exercise, the electronic watch on the treadmill can help you to record the speed, time, heart rate, calorie, beat, distance and other indicators, so that athletes can keep abreast of their physical condition and make adjustments . If physical fitness is poor, it is advisable to consume 100 to 200 kcal per time at the beginning. After the physical fitness is gradually improved, it can be increased to 200 to 300 kcal; the medium physical can be consumed to 200 to 400 kcal per time; The best ones can consume more than 400 kcals (depending on individual circumstances). If no heat is marked on the treadmill, a simple formula can be used:
Weight (Kg) × Time (hours) × Speed ​​(km/h) = Energy Consumption (Kcal)
For example: A bodybuilder who weighs 60 kilograms, running at a speed of 8 kilometers per hour. After running for half an hour, he consumes 60 x 0.5 x 8 = 240 kcal.
[Exercise Effect] Walking or running on a treadmill is almost the same as walking or running on the ground in terms of the appearance of the action. However, from the actual exertion of the human body, it can save walking and running than land. It is this that makes the fitness people feel very relaxed and comfortable, and runs 1/3 more than land, energy consumption is also greater than land training.
[Appropriate people] want to lose weight (male and female); want to quickly lose weight (especially women).
ã€Precautions】
(1) Warm up first and open each joint to make a little sweat; (2) When you feel chest tightness, shortness of breath and nausea, you should immediately stop or change to a walking step; (3) After you come down from the machine Relaxation and finishing activities, such as stretching exercises; (4) Treadmills equipped with a variety of auxiliary equipment can simulate flat ground, uphill, hilly, variable speed and other kinds of running methods, no matter which method the practitioner chooses. Pay attention to gradually increase the speed from slow to fast. Do not enter the fast run at the beginning. Because people's cardiovascular system and internal organs are more "inerious" and need to slowly enter the "state," it is better to keep the heart rate at 120 to 130 beats/minute in the first phase of the first exercise and 150 in the second phase. The minute/minute and the third phase reach 165 times/minute, then stop slowly and do not start suddenly.
With the improvement of living standards, people's physical activity is generally reduced, and the incidence of obesity is getting higher and higher. Controlling weight has become an ideal goal for everyone. Whenever you see male and female celebrities exhibiting bodybuilding muscles and beautiful figure on fitness equipment and showing self-confidence that “I deserve to haveâ€, do you also have the urge to try? We recommend that you can exercise in different parts of fitness. equipment.
Third, rowing machines "take care" muscles that cannot move on weekdays
Each stroke of the body during the rowing exercise and the arm stroke of the paddle each time, about 90% of the extensor muscles participate in the exercise, so it is of great benefit to the extensor muscle that is hardly involved in any action. Rowing exercises have a significant effect on the exercise of back muscles, allowing the spine to achieve maximum range of motion in the body's flexion and extension. At the same time, the effective movement of the various joints of the spine not only enhances the elasticity, but also increases the toughness.
When practicing "boating," pay attention to the continuity of the movement, and do not pause for each movement. The movement during the stroke must be in place. The amplitude is too small and the muscles participating in the exercise cannot fully stretch and contract.
If the purpose of the exercise is to lose weight, adjust the handle's intensity to medium to low intensity, each rowing time should not be less than 30 minutes, and take a rest in the middle; if the intensity is adjusted to moderate intensity, muscle strength can be exercised. Clearly relieve tension in the back muscles and assist in the treatment of old or new wounds; if it is adjusted to maximum strength, you can get the effect of bodybuilding back muscles, pay attention to breathing coordination during exercise (exhale forward, breathe backwards), The middle rest does not exceed 1 minute, each time a group of 3, the rest between groups 3 minutes, a total of 4 to 5 groups.
[Appropriate people] People who are not active on weekdays are particularly beneficial to the middle-aged and the elderly.
[Precautions] The simple training of equipment can easily lead to one-sided development of physical strength, endurance, and muscular development, while ignoring the reaction, speed, and coordination. Therefore, in addition to routine equipment training, you should also add necessary supplementary exercises. (Balls, martial arts, aerobics, hip-hop, boxing, dance, etc.) enable the body to achieve full development.
Fourth, the elliptical machine moves up
This is an emerging fitness equipment, also known as a spacewalker. Its novelty lies in the design of movable pedals. It is a type of fitness equipment that combines walking, jogging, and stationary bicycle movements. Its fitness movement coincides with human's natural stepping, and it does not produce large joints on the human body. The impact of the damage to the human body, can simultaneously exercise the muscles of the upper and lower limbs, especially the legs and buttocks. In sports, coordination is achieved through hands and feet to achieve fitness goals. Mainly aerobic exercise, has the effect of fat, weight loss, especially by young women.
[Exercise Effect] Whole-body exercise allows exercisers to exercise the upper body and the lower body at the same time and to train their sports coordination.
[Appropriate crowd] Almost all children can be used from the elderly.
ã€Precautions】Do not move quickly to avoid being hurt in the air.Semi Permanent Hair Color contains Hair Color Mask Cream,Oxidant Cream For Hair Dye,Semi Hair Color Depositing Conditioner
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