Analysis of Aerobic Fitness Instruments Exercise

Time:2012-09-18 05:21:14

With the quickening pace of urban life and the increasingly serious air pollution, people have become accustomed to moving aerobic exercise indoors. For white-collar workers in most offices, work brings more stress and tension. It is undoubtedly a good way to vent and relax when you are at home or in the gym after work, sweating freely and incisively on aerobic equipment. Next, we will share with you the analysis of aerobic equipment fitness exercises, and teach you how to use fitness equipment correctly. First, the rower's action - uncoordinated, hands and knees collide with each other. Correction: Do boating exercises according to the rhythm of dancing. Practice at the rhythm of 1-2-3 and 3-2-1. Among them, "1" is to kick, "2" is to stand up and lean back, and "3" is to pull the arm to the front and bottom of the chest. The return journey is also in the order of 3-2-1. Relax your arms, lean forward, and bend your knees after crossing your knees. The whole movement should be smooth, natural and rhythmic. Practice method - long uniform motion. As a result, it is difficult to maintain the quality of practice and correct action. Correction method: Set resistance at medium level, do 4-6 groups of 10 minutes of exercise, rest between groups for 2-3 minutes. This practice helps to ensure the strength and intensity of the movement, and the heart rate will not fall too much during rest. 2. Runner's movement - too ups and downs, lack of smooth forward force. As a result, people quickly feel fatigued and the lower limb joints are subject to greater momentum. Correction: Improve flexibility and make pace more smooth. You can practice swinging your legs back and forth for a while before running. This is done by holding a firm handle, keeping your upper body still, standing on one leg and swinging your other leg back and forth. This exercise can preheat and relax the leg muscles and increase the stride. Exercise method - too much time running flat and uniformly. Correction: Repeated fast and uphill running. In this way, you can consume more body fat, stimulate more muscles, and keep your increased metabolic rate for longer. The specific approach is to adjust the uphill to 2%, then gradually increase to 10% (at this time can only stride). The greater the intensity of practice, the shorter the time of practice. 3. Fitness bike movements - too short or too high seats. Being too short can fatigue the leg muscles quickly and increase the pressure on the knee joint; being too high can damage the riding action and cause the body to sway from side to side. Correction: The appropriate height should be when sitting on the seat, legs can be straightened, heels just on the pedal. When riding, they usually pedal hard with the forefoot sole, and their legs are straight when pedaling to the bottom. Exercise method - tread with inertia force instead of persistent force. Correction: Do alternate exercises. First 2-3 minutes of full speed riding, then 3 minutes of slow recovery, a total of 15 minutes. When needed, you can push your buttocks away from your seat, which makes it easier to use your strength and maintain your balance. 4. Elliptical maneuver action - too low resistance, the result is no need to pedal hard, almost using inertia force to maintain action. Correction: Set the resistance to the appropriate level, and feel the resistance every time you push, so as to avoid sliding. When your balance is improved, you can get more muscles involved without holding hands. Exercise method - Uniform movement time is too long to maintain interest. Correction: Do variable speed exercises, such as 90 seconds fast pedal, and then slow recovery for 3 minutes. With the improvement of physical fitness, the recovery time will be shortened. Fifth, step maneuver action - the wrong action of grasping the handle, there is a straight arm process in the action, such as walking with a crutch. Correction: Bend your elbow and gently hold the upper part of the handle to keep your body in balance. During the movement, the body remains upright and leans forward slightly, just like climbing stairs upstairs. Practice method - too low resistance. Correction: Increase resistance and slow down, so that your exercise intensity can be increased, your heart rate will be increased, and the effective range will be maintained for a longer time, and eventually more fat will be consumed.