Best home workout to lose weight fast

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“Health is the capital of revolution.” If you lose your health, you will lose everything. Therefore, more and more people, whether working or retirees, are exercising regularly. Fitness equipment is gradually becoming civilian and family-oriented, and fitness sports are quietly emerging without leaving home. Reasons to choose home fitness equipment

1. envirnmental factor

Many people like to do outdoor activities, and everyone who works out in nature will feel very comfortable. You can hear the crisp chirping of birds; you can smell the faint fragrance of wildflowers; you can breathe the moist and fresh air; you can feel the dull and peaceful mind, and you can even pick a leaf or two and put it in your mouth; joy. However, exercising in this picturesque environment is more like a dream for people in modern cities. The “forest” of steel, crowded space, foul air, glare of glass walls, and harsh noise make people enjoy modern civilization to the fullest, but at the same time, they lose the greatest favor that nature has given to human beings.

2. weather factor

The sunshine outdoors is not always bright. Windy, foggy, rainy, and snowy events are common occurrences. The continuous rain in the south and the piercing cold wind in the north are not conducive to outdoor sports, no matter how good a fitness plan is. May be lost due to weather. 3. Time Factor Outdoor fitness exercise often requires a lot of time. If the home is not near the fitness center, it is necessary to add the round-trip transportation time. In today’s society is a busy and fast-paced era, it is difficult for most people to have such leisure time. time, let alone long-term persistence. The use of fitness equipment to exercise at home does not have these shortcomings, and with the multi-functionalization of fitness equipment and the increase in technological content, the design of fitness equipment is more comprehensive, convenient, safe and scientific. With the formation and development of the concept of health investment, a variety of home fitness equipment has also become a new hot spot in the market.

3 categories of home fitness equipment

Fitness equipment is a special equipment used to improve physical fitness, increase physical function, perform physical training, basic physical training and general rehabilitation exercises. There are hundreds of fitness equipment on the market, which can be roughly divided into three types:

Small fitness equipment

For example, the well-known dumbbells, kettlebells, crank barbells, spring tensioners, fitness discs, elastic bars, grips, etc., although small in size, are not low in use value. Taking adjustable dumbbells as an example, it is not only suitable for people of different ages, genders and physiques to exercise, but also can exercise all muscles of the whole body (for strength training for the elderly, you can refer to the relevant articles published in the sports and health column of this magazine. article), it is a must-have equipment for bodybuilding enthusiasts. Another example is the spring tensioner, which is light, compact, and inexpensive. It is easy to store and carry, but its function is not low. And small fitness equipment like fitness balls are most suitable for middle-aged and elderly people.

Local fitness equipment

Most of them are special training equipment, with small structure, covering an area of ​​about 1 square meter, most of them can be folded, and some are also interesting. Such as exercise bikes, rowing machines, step machines, treadmills, calf curlers, weight pullers, calf lifts, etc. Its function is relatively single, mainly focusing on the exercise of local muscle groups. This type of equipment includes both the power type that uses counterweight weights and hydraulic cylinders as heavy loads, and the non-power type that uses itself as power, which does not need to be disassembled and assembled. The display device enables exercisers to control the amount of exercise by themselves, which is favored by fitness enthusiasts and is the “protagonist” of the home gym.

full body fitness equipment

It is a comprehensive training equipment, which can be used for multiple people to perform circular or selective exercises on one equipment at the same time. Generally, it includes the functions of chest expanders, pull-ups, bench presses, and sit-ups. Chest expanders, pull-ups, and bench presses are mainly used to exercise upper body strength and pectoralis major muscle strength; sit-ups are mainly used to exercise waist and abdominal muscles and reduce excess waist and abdomen fat. Such as 10 comprehensive training equipment, home 16 (or 21) functional fitness equipment, etc. This kind of fitness equipment is large in size, more complete in functions, and expensive, and is suitable for families with better housing conditions. It should be noted that although some multi-function treadmills are systemic fitness equipment, they only add functions such as rowing, pedaling, push-ups, waist rotation, massage, etc. on the basis of single-function treadmills, so the volume is not very large. Large, also suitable for ordinary family use.

How to use common fitness equipment

Treadmill

Treadmill is the most effective aerobic exercise machine, suitable for all kinds of people, can be divided into mechanical treadmill and electric treadmill.

1. Mechanical treadmill

It is an active running method. The speed of the steps is controlled by oneself. You can walk, jog or run fast, which makes people feel the same as ordinary running. When equipped with an electronic watch, it can help the trainer to record the speed, time, heart rate, energy consumption, rhythm, distance and other indicators, so that the trainer can adjust it according to the situation. However, because it relies on friction to drive the running belt movement, it is more laborious.

2. electric treadmill

The running belt is driven by the motor to make people run or walk passively at different speeds. Due to the passive formation of running and walking, in terms of movement shape, it is almost the same as ordinary running or walking on the ground, but in terms of human strength, running on an electric treadmill saves a kick and stretch compared to ordinary running and walking. action. It is this that makes every walk on a motorized treadmill. People who run feel very relaxed and comfortable, which can make people run about 1/3 of the distance more than ordinary running, and the energy consumption will also increase accordingly. In addition, because the electronic auxiliary equipment on the electric treadmill has a lot of functions, you can experience different running environments, such as flat running, uphill running, variable speed running, timed running, fixed distance running, etc. You can choose according to your exercise purpose. When using it, you should first set parameters such as running speed and time or distance according to your own physical fitness, and then exercise. It should be noted that if you do not know your own situation, you should start with a lower speed first, and then make adjustments during the running process. In addition, when you get off the electric treadmill, your feet will feel unstable, so don’t stop suddenly, but gradually adapt.

stepper

This equipment is also called a mountain climber, which is mainly a leg exerciser designed to simulate the leg movement of climbing steps and mountaineering. With hydraulic pressure as the force control, it can provide a choice of multiple gears to simulate different environmental conditions. The technical movements of the mountaineering exercise are very simple, just step on the feet up and down. But if you use different beats, different methods, different strengths, etc., you can achieve a variety of exercise effects. Its exercise process requires trainers to lift their chests, close their abdomens, swing their hands naturally, and keep climbing their legs to prevent their bodies from falling down, which helps to improve their cardiopulmonary function, promote blood circulation, and make the quadriceps (thighs) Anterior), abdominals, glutes, gastrocnemius (back of the calf) and most of the muscles of the body are strengthened. This exercise is especially suitable for people who want to lift their hips and tighten their thighs.

1. Legs

Mainly rely on the use of different strengths (different pressure control) to exercise the legs, this method is mainly to improve the muscle strength of the legs as the main purpose. Such as improving the strength of the major muscles of the thigh, improving the strength of the leg-lifting muscles, improving the ability of the hip, knee and ankle, and maintaining the fitness of the legs. The basic method is: warm-up for 10 minutes; the first group is 80% of the strength, walking 20-50 times, rest for 3 minutes (you can try to shorten the rest time to improve the exercise effect); the second group is 90% of the strength of walking 20 ～30 times, rest for 3 minutes; the third group is at 100% strength, walking 15 to 25 times, resting for 3 minutes; the fourth group is the same as the second group; the fifth group is the same as the first group.

2. aerobic walking

It is mainly a brisk walking exercise that uses small strength, fast tempo, and maintains it for a period of time. For example, the intensity is 1 to 3 files, the tempo is 0.5 beats, 10 minutes is a group, and three groups are practiced. This method is the most comfortable one, and it is better to exercise with the rhythm of the music. During the practice, pay attention to master the breathing rhythm and deepen the breathing. Due to the small intensity, it can last for a long time, so it can consume a lot of energy, and the weight loss effect is remarkable. It is a good choice for losers.

3. functional exercise

Mainly through different exercises, it has a good rehabilitation effect on patella injury, chondromalacia, knee ligament injury, hip injury, Achilles tendonitis, etc. When practicing, you should obey the doctor’s advice, and don’t let the affected part bear a lot of force and feel difficult during the practice, so as not to aggravate the disease. This exercise method can effectively improve the blood circulation and physiological function of the hip, knee and ankle. In addition, it also has a very good effect on the rehabilitation of limb function of hemiplegia patients. Finally, whether it’s fitness, bodybuilding, or functional rehabilitation, you must pay strict attention to one thing: do not always use one exercise method, but a combination of different methods. For example, increase or decrease the number of times, time, and change the intensity and tempo of the movement. After each exercise, be sure to record your feelings and the number of pulses after exercise, so as to compare before and after, and summarize the exercise method that suits you.

rowing machine

The rowing machine is a kind of equipment that simulates rowing. It has a good effect on strengthening the muscles of the legs, waist, upper limbs, chest and back. It is mainly used to enhance arm strength and movement coordination. Exercise method: The trainer sits on a sliding bench with his legs bent, exerts force on his hands and feet at the same time, straightens his legs and leans his waist back, and row his arms back to the sides to simulate rowing, and then return to the original position. 20 to 30 times as a group, and do another group after 3 to 5 minutes. Pay attention to the essentials of applying force during rowing to prevent falling backwards.

exercise bike

Exercise bike, also known as power bike, is based on the principle of cycling, by overcoming the frictional resistance generated between the flywheel and the friction belt, so as to achieve the purpose of fitness, strengthening the body, regulating the blood circulation of the human body and moving the joints of the lower limbs. Training method: Similar to riding a bicycle, with pedals, the exercise resistance can be adjusted arbitrarily. Adjust the resistance according to your physical fitness, and ride continuously for 20 to 30 minutes. The speed should not be too fast. Applicable to men and women of all ages. Although action simulation exercise on fitness equipment is not as effective as training under natural conditions, fitness equipment has its own advantages in terms of accurately controlling the effect of walking and running, improving fitness quality, ensuring training time and systematization: If there is no need for a large venue, it is closer to the personal living environment, not limited by time and external environment, and has a more sense of security.

The choice of home fitness equipment

1. Choose according to the family’s economic and housing conditions.

For those with smaller housing area, single-function fitness equipment can be purchased, such as exercise bikes, treadmills, rowing machines, etc. The price ranges from hundreds to thousands of yuan. This type of fitness equipment occupies a small area, generally no more than 1 square meter, and is often foldable. After use, it can be stuffed under the bed or placed on the balcony. Consumers with slightly better economic conditions and housing conditions can purchase multi-function fitness equipment, such as 4, 5, 10, 12 and 30 function treadmills. This type of fitness equipment has various functions such as running, rowing, pedaling, rotating the waist, push-ups, etc., and can perform various forms of exercise, but the price is high, mostly more than 10,000 yuan, and the area is large, requiring 3~ 5 square meters.

2. Choose according to the part you exercise.

For example, dumbbells, tension machines, etc. are mainly used to exercise the muscle strength of the upper limbs and trunk; treadmills, exercise bikes, and step machines can improve the exercise ability and cardiopulmonary function of the lower limbs; rowing machines can increase the strength and elasticity of the upper limbs, legs, waist, and chest muscles. , lose fat, and strengthen the whole body endurance; the multi-function fitness equipment has more functions, and can carry out various forms of weight loss exercise at the same time.

3. According to the purpose of exercise and favorite sports.

For the purpose of fitness, you should generally buy a multi-functional fitness machine. The multi-functional items include rowing, pedaling, waist rotation, various strength exercises, massage and other functions, which can comprehensively exercise the muscles of the arms, legs, waist and back, and chest and abdomen. It has a significant effect on the overall improvement of physical fitness. Consumers who aim to recover or have poor physical fitness and mobility issues can purchase stationary exercise bikes, treadmills, and rowing machines. These three types of equipment are chronic endurance sports equipment. Using them to exercise can help improve cardiopulmonary function and limb strength. Both pedaling and running can master fast and slow, especially for the elderly and rehabilitation patients with inconvenience. In the process of exercising, use dumbbells and spring tensioners. Exercises such as elastic bars and rubber bands are more effective. In addition to the above factors, the purchase of home fitness equipment should also pay attention to the stability, firmness and safety of the equipment to avoid injury to people when using the equipment. In addition, product quality and after-sales service should also be guaranteed.

Precautions when using fitness equipment

If you have fitness equipment and do not use it correctly, not only the exercise effect is not good, but sometimes it will cause accidents. Therefore, you should pay attention to the following points when exercising:

1. Pay attention to scientific and reasonable methods

Each training must have a certain order, first warm-up (preparatory activities), including warm-up and stretching and other light exercises. It is especially important in winter or when the ambient temperature is low. Be sure to open all joints, and it is advisable to sweat slightly. Then there is the formal exercise, and finally the relaxation and finishing exercise should be done. In formal exercise, attention should be paid to the coordination of breathing during aerobic exercise; if you want to lose weight, you should arrange more groups and fewer times, and if you are bodybuilding, you should have fewer groups and more times. High-intensity short-term training is conducive to improving strength and speed, and medium- and small-intensity long-term training is conducive to improving endurance. Do not hold your breath while exercising. If you have difficulty breathing, stop exercising immediately and see a doctor if necessary. Do not set too much resistance during exercise to avoid sports injuries. Do not use too much force when the adjustment knob is switched, so as to avoid damage to the equipment or sudden changes. Start training 1 hour after a meal, and do not eat for at least half an hour after a workout.

2. Gradually and consistently

For those who have just started exercising, in order to ensure safety, in addition to reading the instructions of the equipment before use, they can also practice under the guidance of the coach. Only by exercising consistently can you keep fit and achieve your desired goals.

3. Comprehensive development, make up for deficiencies

Long-term purely mechanical training can easily lead to one-sided development of the body in terms of strength, endurance, and muscular development, while ignoring the development of reaction, speed, flexibility, and coordination. Therefore, in addition to regular equipment training, it is necessary to carry out other exercises, such as ball games, jogging, martial arts, swimming, dancing and chess and card activities. These activities can make the body develop in an all-round way and make up for the lack of pure mechanical exercise.

4. Create a personalized plan

Make a fitness plan based on many factors such as your age and physique. Middle-aged and elderly people with chronic diseases should consult a doctor before exercising and exercise under the guidance of a doctor.

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