It’s hard to say goodbye to the smog, and it’s ushered in a big drop! Say good way to run? Say good outdoor aerobics? The fart turned back to the gym, and the treadmill was full of people, but I went home. Wait! Why go to the gym only to do aerobics on the treadmill? Elliptical machines, stair planes, spinning bikes, rowing machines... all are small aerobics! Today ELLEfit takes you to know the aerobic equipment in the gym, so that you no longer go to the gym only treadmills! Gym aerobic equipment energy consumption TOP6 Rowing machine Energy consumption: ★★★★★ Operation is difficult: ★ ★ ☆ ☆ ☆ Universality: ★★★☆☆ Training site: legs, upper limbs, waist, back, chest Suitable for the crowd: not too sporty, sedentary white-collar workers Advantages: exercise to the body 84% muscle Disadvantages: no one can teach not to try easily One of the most energy-consuming devices for aerobic exercise, compared to other aerobic exercise equipment, allows athletes to achieve higher oxygen uptake and energy consumption at the lowest heart rate. The rowing machine is a rare aerobic device that can move to 84% of the muscles of the body, compared to only 20% of the treadmill. Use TIPS 1. Be sure to do it under the guidance of a professional instructor. 2, don't look at sitting sports, energy consumption is high! So don't exercise on an empty stomach. 3, it is better to do less action, the action should be in place. 4. Try not to stop between actions and actions. Spinning bike Energy consumption: ★★★★★ Operation is difficult: ★★★★☆ Universality: ★★★★★ Training site: full body exercise Suitable for the crowd: autistic patients, music lovers, young people Advantages: music, partners, sports Disadvantages: too much perspiration High-explosive music, team sweating, high-speed fat burning, is the label of spinning bikes. During exercise, the upper body is slightly lowered, the buttocks are raised, and the center of gravity is moved forward, which improves the pressure on the waist of the ordinary bicycle and stretches the muscles of the back. Use TIPS 1. The less you wear the upper body, the better; the lower body is tight-fitting. Loose sweatpants are easy to scratch the device itself, and tights can reduce the friction between the skin and the pants. 2. The height of the seat is based on the height of standing on the ground, lifting the thigh and leveling with the ground. This way, when riding, the angle between the thigh and the calf will not be too small, thus reducing the burden on the knee. 3. Get ready to warm up before getting on the bus. 4. Replenish water in time during exercise. You can place a bottle in front of the spinning bike. 5, using abdominal breathing 6, with a professional coach to lead Stair machine Energy consumption: ★★★★☆ Operation is difficult: ★★★★★ Universality: ★★★☆☆ Training site: hips, legs Suitable for the crowd: women, people who have requirements for lower limb curves Advantages: easy to use, minimal joint pressure Disadvantages: Less common due to similar functions Keep your feet away from the pedals and follow your feet by the pedals. Can strengthen the muscle endurance of the buttocks and thighs, And the joint impact is minimized. Use TIPS 1. Add intermittent training to better modify the hip and thigh lines. 2. Do not use the armrests to support the upper body. 3. People with serious joint damage are not recommended. Climbing machine Energy consumption: ★★★★☆ Operation is difficult: ★★★★★ Universality: ★★★☆☆ Training site: thigh, buttocks Suitable for the crowd: people who want to thin thighs Advantages: aerobic and muscle training Disadvantages: less common Do not leave the pedals with your feet, use your thighs to force your feet, and alternately rub your feet on the pedals. The pressure on the knee is relatively small, and the tightening effect on the thigh is better. Use TIPS 1, want to quickly burn fat, you can adjust the slope to 40%, speed 3km / h, then the above five minutes, it is equivalent to the treadmill uphill 1,8km / h speed, running for half an hour. 2, want to exercise cardio, you can adjust the slope to 16%, speed 3km / h. Elliptical machine Energy consumption: ★★★☆☆ Operation is difficult: ★★★★★ Universality: ★★★★★ Training site: hip, leg, side waist, lower abdomen Suitable for people: people who don't want to run and can't run Advantages: Fitness white entry level aerobic equipment Disadvantages: low energy consumption Every route is oval. When you move up, you feel like walking and running, you enjoy the joy of walking and enjoy the running, and the pressure on the knee is also minimized. Use TIPS 1. The energy consumption of the elliptical machine is relatively "observable". You can choose two ways to achieve the purpose of burning fat: the resistance reaches 10 or more, the speed is not lower than 20, the resistance is between 1 and 10, and the speed is not lower than 40. Specific values ​​must refer to your heart rate. 2, although the elliptical machine has two handles, it is recommended to use the handle of the external body movement, you can train the shoulder and neck, stimulate the sciatic nerve. Horizontal bicycle Energy consumption: ★ ★ ☆ ☆ ☆ Operation is difficult: ★★★★★ Universality: ★★★★★ Training site: lower limbs, core, waist Suitable for the crowd: people with poor athletic ability Advantages: Generally, there are small gardens at home. Disadvantages: not suitable for young people Compared to spinning bikes, regular aerobic bikes, training emphasizes the legs and waist. And its energy consumption is completely self-conscious. Use TIPS 1. The general gym will be equipped with two kinds of horizontal bicycles, one with a backrest and the other without a bicycle. There are more backs for back and waist support. If you have a bad waist or have an injury, use this to reduce the consumption of the back of the waist. 2, you need to adjust the resistance and speed, in order to achieve the effect of fat burning. 3, it is not a device for you to rest, so don't sit on it and brush your circle of friends. 4. Young people still recommend going to the spinning classroom next door. ▲Please don’t train while playing mobile phone Don't say that going to the gym will only be a treadmill! So many instruments, you can train anywhere! Rainy days, smog days, no longer an excuse to escape exercise, the gym also has aerobic fun! Rechargeable Electric Shaver,Electric Foil Shavers Men,Rechargeable Electric Foil Shavers,Mini Electric Shavers Battery ZHEJIANG SHENGFA ELECTRIC APPLIAMNCES CO.,LTD , https://www.shengfa-appliance.com
Are you using a treadmill only at the gym?