What are the do's and don'ts of using strength equipment

Summary: What are the strength equipment? Gym exercise has become the main place for people to exercise, the general gym is divided into two areas according to the needs of people's choice, one is the aerobic type exercise area, a strength type exercise area. Strength type fitness equipment is the first choice of bodybuilders, you can choose according to different needs, the following we briefly understand what strength fitness equipment. Strength equipment

A, bar

Bar is one of the men's competitive gymnastics program, in 1896, the bar is listed as an Olympic event. The modern competition bar consists of an iron bar with a diameter of 2.8 centimeters fixed on two pillars, the ends are fixed with steel cables, and the bar is 2.55 meters from the ground.

How to use: The complete set of movements of the bar consists of swinging movements, and cannot be stopped. The movements include forward and backward big loop, various kinds of change of grip, prancing back to the ring, various kinds of turn, twisting arm grip and flying movements. The basic practice of the bar generally includes eight exercises, including pull-ups, roll on the body, single standing arm on the bar several movements are more suitable for primary practice, practice the bar can start from an exercise, gradually in-depth practice.

Precautions for use:

The best choice of equipment is ready-made equipment according to specifications. Unconditional can be simple, homemade equipment: the bar surface selection of solid wood, or with tough, smooth metal pipe instead. The pole of the bar with a simple fixed stake device in a flat, non-slip ground. The bar and support column must be installed firmly to ensure safety.

Two, double bar

Double bar is one of the men's competitive gymnastics events. A metal frame supports two parallel bars made of wood, plastic or synthetic metal. A typical double bar routine consists of transitions in the supported position, the inverted position, and the hanging arm position.

How to use:

1. Straight arm support

Straight arm support bar with both hands, chest out and stomach in, legs together and toes straight. You can start with a low double bar and move forward with both arms on the bar to enhance your support.

2. Hanging arm support

Hang the bar horizontally with both arms bent, hold the bar with both hands slightly outward, and lower the body naturally.

3, hanging arm flexion brace

hanging arm, two arms pressure bar, first upper body back, drive the legs forward swing, and then abdominal lifting leg hip flexion, repeat 8 to 8 times. You can do abdominal leg lifts and crunches on the mat first to enhance the strength of the abdominal muscles.

4, support swing

Straight arm support, then start swinging, swinging arms should be straight, shoulder axis, amplitude from small to large. When you swing forward, you should send your hips and extend your toes farther. After the upper body back swing over the vertical part, accelerate the swing speed of the legs, repeat 5 to 6 times. And in front of the bar, after the bar can each hang a small ball (and chest height), from the support position to start swinging, to do the foot swing touching or higher than the small ball.

Precautions for use:

1, the selection of movements should take into account the strength of each muscle group, joint flexibility and flexibility and other characteristics, but also to combine the upper limbs, lower limbs and trunk and other different positions for alternate exercises. And the weak muscle groups should increase the intensity of exercise.

2, according to the structure of the action, the density, intensity and difficulty of the exercise should adhere to the principle of gradual progress from small to large, from small to large, from simple to complex.

3, the combination of swinging movements and static force movements alternating with each other, but the main power movements.

4, in the event of an accidental loss of hand, the protector should take timely measures to get out of danger to maintain the safety of the exercise. Practitioners can also take flexed arms, group body, rolling and squatting self-protection methods to slow down the force of the impact on the ground.

5, before practice, do 5 to 10 minutes on the upper, lower limbs and torso 1 help position preparatory activities, after practice, massage and relaxation finishing movement. Finally, walk slowly for 2 to 8 minutes.

Three, abdominal board

Abdominal board, also known as the supine board, abdominal board, abdominal trainer is a fitness, abdominal thinning, with crunches, back movement, supine leg lifting and other training functions of the fitness products, is the mainstream of home fitness equipment.

How to use:

1, the position of the hands

Traditional sit-ups, the hands of the ten fingers crossed behind the head, often in the process of sitting up with the power of the hands to lift the head, which is very easy to cause strains on the neck muscles. The correct method is to slightly affix the hands to the ears, the first contact can cross the hands affixed to the abdomen to reduce the difficulty of sitting up should let the abdomen force, rather than what we usually do, the hand force to raise the head.

2, the point of force

Two feet hooked supine plate of the lower sponge pad, many people will use the feet to make the body up, which will increase the burden on the thighs and hip flexors, thus reducing the role of abdominal muscles. When the external force is increased, the hip is often used to generate force to complete the action of sitting up, which is easy to cause damage to the waist and tailbone. Get up when the abdominal muscles to force, pull people up, back to keep a slight bend, do not tense, otherwise it is easy to cause back muscle strain. In borrowing force works not be able to borrow brute force, if you can not get up, you need to rest.

3, speed

We do sports standard test, is how many times a minute, resulting in a lot of people think that sit-ups the faster the better. This is a common problem of many sit-up practitioners. In fact, it is not so, the faster the speed of the abdominal muscles will be less pressure, the correct method should try to slow down the speed of the exercise of abdominal muscle control, you will find that you slow action to do when your abdomen will have a hot hot hot feeling, which is fat burning. Exhale slowly when you get up and take a long breath when you lie down to control the rhythm.

4, rise height

Traditional sit-ups need to let the forehead touch the knees after restoration, that is, the upper body by lying down state quickly rise to 90 or so, in fact, in the rise to 45 before the rectus abdominis muscle burden did not reach the heaviest stage. Because in this starting stage, there is a synergistic effect of sternocleidomastoid, pectoralis major, intercostal muscles, psoas minor, psoas major and iliacus muscles. And over the process of 45-90 or so, due to the upper body center of gravity to the hip pivot point of the resistance arm continues to shorten, abdominal into the amount of the burden of the role of the crane played by the muscle is smaller and smaller, rectus abdominis did not reach the heaviest burden. Only when the upper body up to 45 is the best time for the rectus abdominis resistance growth function. Therefore, sit-ups are not the greater the height of the greater the effect, the correct method should be in the rise of 45 or so position to stay a little, and then slowly back to the position, so that the rectus abdominis muscle to get full exercise.

When lying down, your head should not be attached to the supine board, so that your abdomen will remain in a state of tension throughout the exercise.

5, the number of exercises and the number of groups

The sit-ups are easier compared to other exercises, but they also need to be practiced in a gradual manner, otherwise it is easy to cause muscle strain, and even more detrimental to long-term persistence. Initially, you can try 5'/group, after each exercise more than once, when added to 15'/group you can try, add more than one group, and gradually reach each exercise to complete 3 groups, each group of exercise before you can lie down on the supine board, arms stretched to the back of the head and straighten it until the abdomen has a feeling of stretching, adhere to 15 seconds to relax the abdominal muscles.

Notes:

1, effective stretching time is normal for 10 minutes, not too long or too short. This 10 minutes is best divided into 10 times to practice, 1 minute each time, you can rest for 2 minutes in the middle. After practicing, you can relax the whole body joints by trotting for a few minutes.

2, every morning and afternoon exercise is more conducive to the creation of a perfect line of abdominal muscles.

3, in the curved abdominal plate exercise before, it is best not to carry out strenuous exercise, a simple warm-up exercise can be.

4, the highest point of the curved abs board from the ground about 50 centimeters for the best. Put the double _ nest on the topmost iron bar, feet hooked below the iron bar, while lying on the bench.

5. When performing the exercises, the body should be as relaxed as possible, but not swaying.

6, if you have a headache when practicing, interrupt the exercise, beginners usually have a headache and dizziness, which is normal.

7, the end of the practice, there may be bloodshot conjunctiva, this is a normal phenomenon, after a while will be good.

Four, dumbbells

Dumbbells can be found everywhere in the gym, and if you're new to strength training, dumbbells are the best place to start. Most gyms are equipped with 1-100 pound dumbbells. Dumbbells are the most flexible training equipment for strength builders because they are not required to go to a fixed position to be used, and they can follow the body in a variety of natural movements.

How to use:

1, dumbbell shoulder press

Sitting and standing can be, legs apart on the ground, the torso to keep straight. Hold a dumbbell in each hand, palm forward, elbow bent at 90 degrees. Raise the dumbbells above your head. Control the dumbbells to slowly return to the starting position.

2, dumbbell upright rowing

Standing position, legs hip-width apart, torso straight, each hand holding a dumbbell, dumbbells hanging in front of the thighs, palms facing back. Bend and lift the elbow joints to both sides, lift the dumbbells vertically to shoulder height, note that the elbow joint is slightly higher than the dumbbells. Stay for a few seconds, then slowly lower the dumbbells to the initial position.

3, dumbbells behind the neck single arm flexion and extension

Sitting position can be. Legs apart on the ground, torso straight, right hand holding a dumbbell straight up, higher than the top of the head palm forward. Keep the upper arm motionless, palm always forward, the dumbbell slowly down to the back of the head, and then straighten the elbow joint to restore the dumbbell to the initial position. Repeat for the required number of repetitions, then switch to the other side.

4, supine flexed arm pull-up

Supine on a flat bench or the side of a hard bed, the upper shoulder blades and the head is suspended, after the back of the middle of the body to support the upper body, the two legs apart on the ground. Both hands intersected, palms overlapping *** holding a dumbbell hanging behind the head, elbow joints bent. Pull the dumbbells up along the arc to the top of your head, then slowly lower them to the initial position.

Use Note:

1, the action must be standard

In the exercise, the non-standard action is very easy to cause joint injuries, this is due to the practice of dumbbells, the joints are subject to a lot of pressure, the action of the slightest deviation, will cause joints of the sprain, the strain of the muscle fibers of the small muscle groups.

2, the weight must be appropriate

Cut can not be overweight, overweight dumbbells are easy to strain your muscles, but can not achieve the effect of training; can not be too light, too light dumbbells simply can not achieve the purpose of building a body. Strength increase can not be anxious, to be gradual.

The number of times each exercise should be relatively fixed, each time higher than the fixed value of 2 to 3, after a period of time will find that they can easily lift this weight, this time you need to replace the heavier dumbbells.

3, breathing must be reasonable

In the strength training breathing rhythm with the body to ensure that the supply of oxygen is sufficient to ensure that the completion of the action quality, there are some special movements, such as dumbbell sit-ups, breathing should be adjusted accordingly: sit up and exhale, lie down and inhale. Everyone has to find a breathing method that suits them according to their own situation.

4, warm-up must be indispensable

Dumbbell exercise, you should choose a better ventilated environment, try to avoid practicing in the air turbidity, cold temperature or hot environment. Before the start of the exercise, do a good job of warming up activities; after the end of the exercise must do a good job of relaxation exercise.

Five, kettlebell

For the overall improvement of the overall explosive force, kettlebell training tends to be more popular. Kettlebells are generally made of cast iron, according to the weight of 10 kg, 15 kg, 20 kg, 25 kg, 30 kg, 50 kg and other specifications. In our country folk also has the external shape of the lock-like stone locks, the use of kettlebells and roughly the same. Kettlebell fitness exercise, you can do a variety of pushing, lifting, lifting, throwing and squatting and jumping exercises. The difference between kettlebell training and dumbbell and barbell training is that kettlebells are much more effective at improving overall explosive power, which is why kettlebells and stone locks have been favored by fighters and martial artists since the beginning.

How to use:

Hard pulling training areas: legs, hips, waist, back. The usual hard pull is to use a barbell to carry out, due to the barbell bar, the grip width and angle are greatly restricted, however, the use of kettlebells for hard pulling, not only to the waist, back and buttocks to bring the same muscle stimulation, especially on the biceps femoris stimulation is particularly in place, which is completely unable to do in the use of a barbell

2, the arrow squatting training parts: legs, buttocks, shoulders The first is to use the bar to help the body to improve its condition. Different from the traditional arrow squat, holding a kettlebell upward push, in fact, is a comprehensive strength training action, not only on the shoulder and leg strength full stimulation outside, but also for the waist and abdomen of the core strength of stability is a good training opportunity, while doing the action, stabilize the body is the most important thing.

3, shoulder press training part: shoulder. This action and dumbbell shoulder push up the same, the only difference is that the kettlebell more to join a rotating wrist action, do not look down on this detail, it will allow you to find out whether your power is comprehensive, but also will allow you to find out where your weakest power.

4, push-ups training parts: chest, shoulders. Than flat push-ups on the kettlebell, you can make your body dive deeper, the overall push-up stroke is longer, and the stimulation of the pectoralis major muscle is deeper, if you often do push-ups on the flat, you may want to challenge the kettlebell version of the push-ups.

Notes:

1. Beginners should always read the instructions carefully when training with kettlebells.

2. Maintain a high level of concentration when training and choose the right weight.

3. When training, make sure there is enough space around you; and make sure your posture is up to par.

4. When training for the first time, it is recommended to find a trainer to guide you through the movements, and then train on your own once you are familiar with it; it is the safest way to go.

Six, resistance bands

They look like giant colored rubber bands, but don't underestimate the colorful elastic bands, the training effect is also amazing, it will force your body to maintain the stability of the movement. Choose the level of performance, length and style (and customary tension) you want. Because it's simple and easy to carry, it's also ideal as a strength training tool for traveling on business.

How to use:

Training methods are categorized by function into resistance band training methods for weight loss, resistance band training methods for muscle building, and of course, for basketball training to work on a player's coordination. This also means that it is possible to use different training methods to achieve the goal of weight loss and muscle building through the use of resistance bands. In the case of the weight loss resistance band training method, the resistance bands are used to ensure that small weights are used for long periods of time with high repetitions. Use resistance bands with moderate to moderate elasticity, short intervals and high repetitions for 30 minutes or more. Can effectively reduce the arms, legs, waist fat. If it is muscle building resistance band training method, similar to a gym equipment training, through the same part, several movements of training. Elasticity can choose from primary, medium, to maximum elasticity, a group of 15 or so, 4, 5 groups to complete a movement. Be able to go to the gym at the inconvenience of the case, effective machine training.

Seven, solid ball

I believe you will often see people use these basketball-shaped weight training tools to increase the core part of the resistance exercises. But because of the shape, they're destined to be lifted, hoisted, and thrown. "Multi-directional and throwing solid ball exercise's can involve more muscle tissue, which improves energy expenditure.

Use:

1, hold the ball and hold the ball hold the ball method: the two hands of the ten fingers naturally separated to put the ball on the two hands support, the two hands of the index finger, middle finger, ring finger and pinky on both sides of the ball will be the ball clamping, (the boys two forefingers in contact with the middle of the girls two forefingers distance of 1-2 centimeters), the two thumbs tightly fastened in the back of the top of the ball into the The two thumbs are clasped at the top of the back of the ball to form a "figure of eight" to keep the ball stable. After holding the ball, the two hands down naturally placed in front of the body below, so that you can save power, in the pre-swing to increase the swing amplitude, hold the ball and hold the ball should pay attention to:

①The ball should be gripped steadily, the muscles of the two arms are relaxed;

②In the course of the action can be controlled during the ball and conducive to the full development of the strength of the two arms, fingers and wrists.

2, the preparatory position of the two feet before and after the open stand, the forefoot from the starting line of about 20-30 centimeters, the distance between the front and back feet about a foot, the distance between the left and right feet half a foot, the heel of the rear foot is slightly off the ground, the two hands hold the ball naturally, the body muscle relaxation, the center of gravity falls in the middle of the two feet in front of the eyes to look at the front of the lower part of the body.

3, pre-swing pre-swing is the last force to improve the initial speed of the ball to create good conditions, the number of pre-swing depends on the person, usually one to two, when the last pre-swing, the ball is from the front of the lower part of the chest to the top of the head to accelerate the swing speed of the ball, the speed of the upper body tilt back, the body to form a reverse bow shape, while inhaling.

4, the last force is the last force is the main part of the solid ball throwing, whether the action is correct directly affect the ball's initial velocity and throwing angle. The final force is when the end of the pre-swing when both hands hold the ball and actively swing from the back to the top of the front, at this time the action is characterized by stirrups, send hip, waist and abdomen sharp shock force, two arms swing forward and forward dial finger and wrist, aimed at improving the arm whip speed.

Precautions for use:

Because throwing solid ball is a power sport, in order to improve the performance of throwing solid ball, need to develop the explosive power of throwing solid ball, you can train from the following aspects:

1, the development of local muscle strength: push-ups, pull-ups, bench press, lifting heavy weights or pole climbing. 2, the development of the leg muscle strength: weight squatting and standing, squat jumping. The first step is to make sure that you are able to do the right thing.

3, the development of trunk muscle groups: sit-ups, prone back, turn the body exercises. 4, with dumbbells or heavy weights to do lifting backward and forward swinging imitation exercises.