About the weird home fitness equipment, Keep Jun once wrote an article "The 8 horrifying fitness equipment, pictures and truth! 》 article (reply to "Fitness Supplies" in the background to view).
this 8 The fitness equipment for Dakan mainly includes:
"gravitation device"
"step machine" that hurts the knees
"gloves" that cannot prevent calluses from being called out of palms
"gloves" that cannot practice abdominal muscles and will hurt the waist "sit-up board"
"arm strength bar" that accidentally bounces yourself all over your body
" Abdominal Firm Wheel "
. I am not practicing my abdomen and being very prone to injury. I bought it and only used it to dry my clothes. I only used it to dry my clothes.
. I cleat my hair and face clips. Clothes clips. Cats and dogs. "Spring tensioner"
. So, I saw a highly-rated comment in the comment area.
There are two factors that cannot be ignored when purchasing fitness equipment: one is housing conditions, so that the placement space of fitness equipment can be measured; the other is financial ability. Keepers with insufficient budget can also spend a small amount of money to buy several key fitness equipment, and achieve the same exercise purpose through self-training.
Next, these durable and versatile home fitness equipment selected by Keep will be arranged roughly from low to high price.
Elastic band | Resistance Band
Most fitness equipment and equipment-free fitness movements are all driven by "gravity" as the resistance. Only the elastic band is in the form of "elastic force" (elastic deformation).
gravity is characterized by resistance that will not change, but there will be inertia during exercise. For example, when we do push-ups, the faster we do push-ups, the greater the inertia of moving up and down the body, which makes the movement a "empty journey" without muscle force, and the exercise will not be done. The characteristic of the elastic band is that "the longer the pull, the greater the resistance". There is no inertia during movement because the elastic band is too light.
Students who have practiced the elastic band will definitely experience the feeling of tearing and burning of muscles. This is the feeling of blood lactic acid accumulation when the muscles continue to exert force. Beginners can easily find the feeling of muscles exerting force.
Moreover, such a good thing only costs a few dozen yuan.
Jumping Rope
Jumping Rope is the best equipment for training cardiopulmonary function at home, and it is also a regular training content for boxing and fighting athletes.
If you think the strength of jumping rope is too small, try jumping rope with high leg lift, double shaking and other jumping methods, which will definitely change your opinion. Keep Jun: After a 4-minute jumping rope, his heart rate can quickly reach 180.
Another issue that many girls are concerned about is "will skipping rope thicker calves?" In fact, if you relax your waist and abdomen when jumping rope, it will cause your calves to bear a lot of burden; and if the waist and abdomen are exerted stably, the whole body will form a whole, and the burden on the calves will be dispersed, and you will not be so tired. There are also many related rope skipping fat burning courses on the
Keep app.
Fitness Ball | Swiss Ball
Fitness Ball tb, also called Swiss ball.
Keep I have told you before that the more stable the body is, the better the movements will be. What should I do if my body cannot be stable? Give the body a more unstable environment and force the body to stabilize. This is the role of the Swiss ball.
Beginners usually shake when doing Swiss ball movements. They must tighten their whole body, especially their waist and abdomen, to maintain balance. Therefore, the pursuit of Swiss ball training is not to do more and more, but to do more and more stably.
After practicing well, you will find that you are very stable and vigorous in any kind of exercise. This is the value of Swiss ball.
Dumbbell | Dumbbell
If you want to talk about which device is the most classic, dumbbell must be well deserved. In the eyes of many fitness experts, you can practice any part as long as you have dumbbells, and it can be used to complete most weight-bearing resistance training.
For muscle building, the biggest advantage of dumbbells is that their weight can be quantified. The weight corresponding to each movement is clear, and fitness practitioners can use this to measure their own level.
People often ask, how to choose the weight of dumbbells?
The number of dumbbell movements usually refers to the "number of exhaustion". It is usually recommended to 8-12 times. If 10 movements are still very standard, it means it is too light; if the movements are deformed the 8th time, it will be too heavy. Once you find the right weight, write down this weight and try adding a little weight every two weeks.
Kettlebell | Kettlebell
When you first come into contact with kettlebells, you often wonder, what is the difference between this thing and dumbbells? Aren't they all heavy objects?
The biggest difference between a kettlebell and a dumbbell is that the center of gravity is different. The center of gravity of the dumbbell is in the middle of the handle, while the kettlebell is hung outside. Therefore, the movements of dumbbells are more about pushing, pulling, and lifting, while the kettlebell is "swinging".
"Swing" is a way to exert force that allows objects to move in a circular motion. When throwing a kettlebell, the force is emitted from the legs and is transmitted to the hands through the waist and abdomen. If there is any place in the body relaxed, the kettlebell cannot be shaken.
In addition, when lifting the kettlebell, the center of gravity of the kettlebell does not overlap with the arm. The wrists and shoulders need to be exerted sideways to stabilize the kettlebell, which makes the kettlebell more effective than dumbbells to exercise the core stability.
Fitness Mat | Fitness Mat
As long as you have practiced Keep, basically no one needs Keep. Is it important to emphasize the practicality of fitness mats?
When exercise without equipment, the fitness pad can play a role in buffering, protection, stability and anti-slip role.
The reason why fitness mats are listed as part of the home fitness "device" is to use it to expose all excuses you don't want to exercise. Next time I complain that I have no money or time, throw you a yoga mat and a keep and come to a set anytime, anywhere.
Yoga Brick
Many people think that only those who practice yoga need to get yoga bricks, but it is not.
There are three main functions of yoga bricks:
① Improve the difficulty of movement: Some movements can only fall to the ground, but after using yoga bricks to raise the body, you can get more down, such as push-up handles and horse handles to raise the tripod.
② Reduce the difficulty of movement: There are many movements, and the body cannot reach such a low amplitude. You can use yoga bricks to raise the height of the ground to reduce the difficulty. For example, when you are push-ups, you can put a yoga brick on your chest, and when you touch the brick, you will get up.
③ Guide the movement and exert force: When doing a curl, clamping the yoga brick with both legs can activate the inner thigh force and make the pelvis more stable.
is simply practical to tears~
Foam Roller Massage Ball | Foam Roller Massage Ball
After fitness, your muscles will become congested and tense due to repeated force. Massage and stretching is the best way to relax muscles, and foam rollers are specially designed for self-massage tools.
Compared with other massage tools, the foam roller can be ravaged from the head to the feet, 360° without dead corner massage, and the strength can be adjusted by changing the movements, so you will not be pinched and injured by the masseur.
And the massage ball is a simple and easy-to-use self-massage tool, which is much smaller than a foam roller, and can be called a masseur in the pocket. Who knows who uses it?
Many people think that the more painful the massage is, the better, wrong! wrong! wrong! Pain will give the muscle a red flag, and the muscle will be conditioned reflex tighter to deal with external forces. Pressing you with pain will only make the worse the more you press. The most reasonable massage should be a slight pain with a comfortable feeling. Experience it with your heart~
suspension training rope | TRX
If you want to recommend a small fitness equipment that can take into account both muscle building, fat burning and shaping, Keep Jun will definitely say TRX.
TRX (Total Resistance Exercise) means "full-body resistance exercise", also known as "suspended training system". It was developed by former US Navy SEALs Randy Hetrick. Because it needs to maintain good physical condition on the battlefield and deal with many emergencies, the TRX suspension training rope, which is portable and comprehensively trained, was born.
It is not only the first choice training device for the military, professional athletes and fitness enthusiasts, but many internet celebrities also have a special liking for TRX. The main advantage of
TRX is that every movement will be practiced to the core, and it will not burden the knee joints. You can use a simpler method to train your back and practice it all over your body anytime, anywhere.
In general, in addition to being expensive, TRX is simply perfect.
Now there are corresponding training courses for small equipment such as elastic bands, fitness balls, dumbbells, skipping ropes, foam rollers, TRX, etc. in the Keep app. Everyone is welcome to try it. After all, no matter how practical the equipment is, what's the use of not practicing it?
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