Health concept of thorough popular feeling, more and more people to join the fitness industry, indoor fitness equipment movement has become the mainstream, as gym fitness equipment camp undoubtedly become the best choice.The gym has become the main place of people movement, generally the gym was divided into two areas, according to the requirements of people to choose a is a type of aerobic exercise is a strength exercise area.Strength fitness equipment is the first selection of fitness professionals, can choose according to different requirements, we simply understand the below strength exercise fitness equipment strategy.
1, check the sports equipment, wearing different protective devices
Check whether the device is security is an important measure to prevent movement of accidental damage, must not careless.And pay attention to the sports attire, timely wear waist support, sheath, wristbands protectors, etc.In addition, according to their own physical condition, age, sex selection is safe and effective fitness program is also very important.
2, training scientific combination is very important
For example, shoulder and back the best practice on the same day to practice practice back shoulder again.The advantage is: the process of practice back shoulder muscles get active rest (shoulder muscle group can better stretch break).Practising back again if the first shoulder is easy to cause the back muscles contusion.Best practising back the day before in the thigh.Because when practicing leg back muscles involved in hard, practising leg the day before if the lower back, waist and back muscle in under the condition of fatigue is not yet fully recovered to bear ability is limited, then practice leg not only can't play the potential of the leg muscles, and easy to cause low back injuries.Practice leg before, and if can ensure that the quality of training thighs, do not affect back training again.
3, action specification
Non-standard action will give joints, muscles and ligaments bring unexpected injury.Birds do lie on your back, for example, when the arms fall too low, is beyond the scope of the joints under, make active muscle weight to lose control, can cause the shoulder or elbow injury or ligament injury.As another example, practice the barbell squat, if chest hunch over, not only affects the quality of exercise, and can cause lumbar injury.Norms movement, therefore, is one of the important factors to prevent sports injury.
4, step by step, can do
This is should abide by the basic principles of fitness workouts.Give weight can't beyond their capacity.Returned to training after training, especially interrupt when, can't blindly increase the exercise load (including weight, strength, density, time), unfavorable also use previous weight training, must have a recovery phase, the body gradually adapt.
5, focus, strengthen self protection
Pay attention to improve the quality of training, but also to prevent accidental injuries.Body unwell symptom, in the process of exercise, then you should decrease the amount of exercise, or stop exercising, enhance self-protection.
6 and seek help if necessary
Please partner or coach protection help when big weight.Big weight or complete movement, it is difficult to please exercise partner or fitness instructor help protect, encounter.
7, adjust the mood, and training
Depressed when choose a better way of fitness or place.Depressed when better exercise or fitness places to adjust the mood can play a positive role.Avoid by all means "with body and heart violations" and "heart with your thoughts" training.
8, the stop training low tide
Poor condition, reduce the amount of exercise or stop exercising.The function of the movement of the human body have peaks and troughs, poor body condition will reduce the amount of exercise or a rest for a day or two, to make an adjustment.Do not force, when things aren't going well due to injury is often lacked energy.
9, assure to rest
Physical overdraft after fitness exercise, muscle fibre damage, need sufficient rest, in order to promote the body recovery and muscle growth, including plenty of sleep and other beneficial health of body and mind rest of entertainment.Rest is bad not only influence the recovery of the body, and easy to cause excessive training and sports injuries.
10, a reasonable diet
This is to promote the body quickly recover one of the important factors to eliminate muscle soreness.Food should be balanced and varied, the collocation of avoid by all means however.Summer perspire much should right amount added pale salt water or sports drinks.Should pay attention to keep the food acid-base balance, high protein can make acid increased, lower alkali reserves, go against the body restore, carbohydrates and proteins of the reasonable ratio of 7:3.
