Ten kinds of the most economical practical fitness equipment (2)

Six, push-ups device

Function: to exercise the muscle strength and explosive force, enables multiple muscle group synergy in the exercise, can effective training arm curve, reduce dewlap.

Training methods: 1, stance, both hands is resting push-ups to implement, issued by force, keep 2 seconds, restore.

2, the hand is resting on head after throwing arm device, to below the strength, keep 2 seconds, restore.

Each group of 12 times, do three groups.

Note: 1, because every man's strength in different sizes and the same action can also have different training intensity. When his arms, elbow basic unbend before raises (don't completely unbend, lest injure elbow) is the largest, strength of chest stimulate particularly obvious, strength, the smaller the person should enlarge the elbow flexion amplitude, make push-ups device more close to the body, so smaller resistance.

2 and use in certain of his hands into the condom, lest arm strength is insufficient, spilled. Throughout the movement process, head and arm strength is always to keep a certain distance, to protect the head safety.

Seven, cable

Function: exercise chest, back. Make a breast feng ting, correcting for long-term sedentary cause hump.

1, feet and shoulder are the same as wide, hands handholding cable, receive an abdomen, send force to the side and deployed.

2, put the cable above their heads to palm forward, issued by force.

Note: cable of strength can adjust themselves, training should be gradual, hold.

Eight, volleyball

Function: exercise coordination, the dynamic movement full of interest. Volleyball can also change small basketball, mini plastic ball, exercise the effect is the same.

1, single leg support, abdomen is tightened up, another leg to ham with ground parallel, arbitrarily ball, arms on hand to speak one raises head above the ball transfer to another hand by hand. Action not too fast, alternately repeatedly 40 times.

2, dynamic training: first, the ball will be throwing ground, make bounces, with his feet to issued by force, and the cadence, stay again when the ball bounces, leg is changed practice. Alternately repeatedly 40 times.

Note: because ball dynamic forms of training more, so should choose relatively open fields practice.

Nine, pedometer function: through pedometer may be calculated your target heart rate.

Training methods: (220 - age - static heart rate) x 70% + static heart rate = target heart rate values

Through pedometer watch, the rhythm of the heart on your athletic intensity in target heart rate value maintained within, and insisted on more than 30 minutes walking movement. Week insisted 3 ~ 5 times practice.

Notice: 1, strength is not defined by walk or run, but as a heartbeat value calculation.

2, the motion of heart rate had better not exceed 80% of target heart rate.

Ten, dumbbell

Function: to strengthen muscle flexibility, suitable for the whole body fitness exercises.

Training methods: hand before ZhiBei dumbbell, lift, one raises, exercise the shoulder and chest, The neck hands hold dumbbell sit-ups, exercise abdominal, Back flexion practice, exercise back muscles.

Note: choose weight suitable dumbbell, generally need to choose their 65% of ~ 85% load bearing the weight. Load is what you can lift the maximum weight. In making a motion note speed is not too fast, each group interval 2 ~ 3 minutes.

Anyhow, have no money to have no money training method, no time to have no time training method, at any time, as long as you play intelligence can achieve the purpose.