Supine plank
Price: 80 yuan to 185 yuan
Advantages: easy to move, small footprint
Exercise parts: Do sit-ups to exercise the six muscles of the abdomen, quickly consume abdominal fat, and also do presses, push-ups and other actions to strengthen the upper body strength.
Exercise points: sit-ups are very familiar to many people. Since most people have to hook their feet to something to make the waist focus on completing the movement, it is better to buy a sit-up board for practice at home. . Generally, the height of the supine board can be adjusted. The higher the height, the greater the strength of the sit-up. When you first start doing it, start at the lowest level and gradually increase it. After about a month of exercise, you can try to increase the level. But the height should not be too high. For ordinary bodybuilders, 40-45 degrees is enough. There are two types of supine boards, one is a flat supine board, and the other is a supine board with an arc. The two feel different in practice. The flat board is suitable for most people, while the supine board with a curvature can relax the spine, and for those with a bad waist, it can also relax the muscles of the waist. When using the supine board, you need to be careful not to lie down all the way, it is best to lie down 2/3, and don’t lie up suddenly, but get up faster and lie down slower. When doing the movement, it is wrong to put your hands to your ears and cross your hands to hold your head, which will hurt the cervical spine.
dumbbel
Whole body muscles can be trained
Price: 30 yuan to 50 yuan
Advantages: It can be used alone or in combination, such as holding small dumbbells while running, doing chest expansion exercises, simple arm exercises, etc.
Exercise parts: the whole body can be practiced, and the muscles of all parts of the upper body of the human body can be exercised freely.
Exercise points: First of all, choose dumbbells of the right weight. Generally, you need to choose dumbbells with a load of 65% to 85%. The so-called load refers to the maximum weight that can be lifted. For example, if the maximum weight that can be lifted each time is 10 pounds, you need to choose a weight of 6.5 to 8.5 pounds. exercise with dumbbells. There are many kinds of dumbbells, such as black rubber-coated dumbbells, colored dumbbells, electroplated dumbbells, etc. Some dumbbells have fixed weights, while others can be adjusted. When you want to practice strength, you can choose heavier dumbbells with adjustable weights, while women practice dumbbells mostly for shaping, you can choose colored 1-pound to 3-pound dumbbells, and dumbbell exercises with small weight and many times, not only for shaping Shape, more able to exercise muscle endurance, while burning fat. Dumbbells can not only train upper limbs, but also lower limbs. You can do lunge squats with dumbbells in both hands, you can squat while walking, or you can squat in place. The former can go to the legs slightly sour, while the latter can be done 12 to 15 times. Some dumbbells are wrapped with high-grade microfiber materials, and also have hand straps, which are very comfortable to hold in the hand. You can do a series of exercises such as hand-held running, chest expansion, aerobics and so on.
Stepper
Stepping out of the sexy body in situ
Price: 120 to 160 yuan
Advantages: save space, easy to store
Exercise part: It is mainly suitable for lower limb exercise, which can lift hips, shape waist, consume fat, and belong to aerobic exercise.
Exercise points: When people step, they should put the soles of their feet flat, not only with the strength of the legs to drive, but with the swing of the arms plus the body weight, and then with the movements of the legs to complete. The center of gravity should be biased towards the full ball of the foot.
There is a hydraulic stepper that can easily adjust the intensity of exercise you need. Putting your foot in front of the pedal can increase the intensity of exercise, while stepping behind it can reduce the intensity of exercise. In order to better maintain balance during exercise, there is a kind of stepper with armrests, just like the fitness equipment in the community. From the exercise effect, there is no difference between armrests and no armrests, but the former is more suitable for people who have poor balance. With a stepper at home, you can exercise anytime, anywhere, regardless of weather and space constraints. You can exercise while watching TV or listening to the radio. You can fully exercise your body without knowing it, and make your lower limbs slimmer. When exercising, pay attention to control the heart rate between 120 and 150 beats per minute, that is, you can not feel shortness of breath during exercise. When practicing for the first time, pay attention to step on the pedal of the machine with one foot until it completely touches the ground, and then slowly step on the pedal of the other end with the other foot to find a good balance point.
Pull rope
It is very effective to train small muscles
Price: less than 50 yuan
Advantages: Effective for small muscle groups that are difficult to train.
Exercise part: whole body muscles
Exercise points: The tension rope was originally introduced by sports medicine rehabilitation, so it is very suitable for children, women and the elderly. Dumbbells can be used to train large muscles, and ropes can be used for small muscle groups that are more difficult to train. Alternatively, stretch cords can also be used. Pull rope fitness movements generally include curling, chest expansion exercises, etc., and one movement is done 12 to 15 times. If you want to exercise your lower body, you can step on the tension rope with your foot, then pull the shortened rope with your hand, and do a squat at the same time. Generally, the length of the tension rope should not exceed 2 meters, and the length of the rope should be adjusted according to the training strength.
fitness chair
Let the lazy also fall in love with sports
Price: 100 to 200 yuan
Advantages: It can be folded, and one chair can be used for multiple purposes.
Exercise parts: arms, spine, calves, etc.
Exercise points: The back of the chair is composed of a short axis and a chair ring that can move up and down. When a person sits on a sports fitness chair, the spine will stick to the chair post. At this time, the chair cannot be moved, but the hands need to be grasped separately. The seat ring moves up and down continuously, so that the seat ring drives the rotating shaft on the chair column to roll up and down closely to the spine of the person, thereby exercising the arms and massaging the spine. So, using an exercise bench will work all your muscles and get rid of all your excess fat as long as you sit comfortably.
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