In recent years, community fitness equipment has begun to be popularized, but many people do not know how to practice it. The fitness equipment has its own function. If it is used improperly, not only the exercise value of the equipment can not be reflected, but also it may cause harm to the body. Then I would like to go along with Xiao Bian to understand the community fitness equipment to pay attention to what issues:
1. Twist: The waist and back muscles can be relaxed.
Contraindications: The rotation should not exceed 180°.
Middle-aged and elderly people must pay attention to controlling the amplitude of twisting when practicing waist-twisting devices. The speed should be slow, and the movements should be gentle. Otherwise, there is a risk of straining the psoas muscle. The amplitude should not exceed 180° and it is appropriate to complete every 3-4 seconds.
2, rowing device: the main exercise arm strength, latissimus dorsi muscle and movement coordination, ease back pain.
Taboo: Do ​​not pause between actions.
The rowing device allows the maximum activity of the back body during flexion and extension, and at the same time effectively enhances the elasticity and resilience of the various joints of the spine and relieves back pain. However, during the practice, you should pay attention to the continuity of the movement. Do not pause between each movement, and the movement must be in place. Otherwise, the related muscles cannot be exercised.
3, walking machine: mainly used to exercise the leg, waist, abdominal muscles and heart and lung function.
Taboo: Do ​​not swing too much.
Many middle-aged and old people like to shake their legs together. This is very dangerous. It is easy for the center of gravity to become unstable. Once a miss occurs, the first thing that hurts is the back of the head. When the elderly are operating the walker, the most suitable swing is about 45°, and the best frequency is 3-4 seconds/time.
4, kick device: mainly used to exercise the waist and lower extremities
Contraindications: Should not use leg kickers for those who are related to the disease
Some old people usually think that they have knee joint pain, and they feel that their legs and legs are weak and they have to walk up and down the stairs. They think that exercising with a kick can increase leg strength. However, the elderly who have the above symptoms may also have hip osteomalacia. The weight function of the hip joint is not good, and then the exerciser with a higher exercise intensity can easily damage the extensor muscles and increase the symptoms.
5. Rider: Strengthen heart and lung function, improve upper body, waist, abdomen, waist, back muscle strength and coordination of limbs, and have a rehabilitation effect on limbs and low back pain.
Contraindications: Do not bump the lumbar disc protrusion.
This exercise is suitable for those who often have desk strains, cervical muscles, and psoas muscle strains, but if the disease has developed to disc herniation, do not use this type of equipment, because the spine can not afford to pull this rider One toss "toss."
6, upper limb retractor: The main exercise upper limb and shoulder and back muscles, relieve frozen shoulder and lumbar disc herniation.
Taboo: Those with insufficient upper limb strength cannot do it.
The slow pulling action of the upper limb retractor can relax the muscles around the shoulders, which is helpful for middle and old-aged people with periarthritis of the shoulder, and can also prevent the lumbar disc from protruding. However, it is recommended that elderly people with insufficient hand strength do not perform this exercise. Can make pull-ups as a standard, if even a pull-up can not be done, it is best to choose other stretching.
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