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去健身房需要准备什么 - What do you need to prepare for going to the gym?

文章目录

一、去健身房需要准备什么
二、去健身房要注意什么
三、去健身房的好处

健身房需要准备什么

1、去健身房需要准备什么之合适的运动

健身房首先要选择一双舒适的运动鞋。如果要跑步的话,要选择减震性能好的跑鞋,能够减轻跑步时对膝盖、脚腕等部位造成的冲击伤害。如果仅仅是室内穿着,那么选择一双鞋底柔软、防滑性好的就OK。女生的话,健身房的瑜伽和各种舞蹈课程也是热门选择,瑜伽的话不需要穿鞋,跳舞可以选现代舞鞋。做力量训练有专门的举重鞋,新手的话开始穿帆布鞋也是可以的。去健身房需要准备什么 - What do you need to prepare for going to the gym?

2、去健身房需要准备什么之水杯

带着水杯是很重要的,动运就会出汗,出汗就要补水,所以说一定要带着充足的水去健身房。因为运动前后需要补充的水分远远高于你的预期。所以要带一个运动秒速快3水杯,有计量的那种,更适合计算自己喝了多少水,是否还需要补充水分等情况。

3、去健身房需要准备什么之负重腰带

大重量的力量训练比如负重深蹲、硬拉、卧推、划船之类,在没有保护的情况下,一旦失误或受伤,后果非常严重。对进阶训练者而言,负重训练穿戴负重腰带后,它不仅能够对腰椎起到保护作用,还能够促进核心力量的发展。

研究表明,系上负重腰带之后,训练者的腹肌活动增加了10%,而在深蹲过程中竖脊肌活动增加了23%!冲击大重量的进阶训练者一定要有一条负重腰带。

4、去健身房需要准备什么之护膝

带着有弹性的护膝能够给你的膝关节一定的支持,帮助你健身蹲起更大的重量,只是要记得别绑太紧,同时选择的时候要选又厚又长的那种护膝会比较好哦。受过伤的膝盖最好带上护膝锻炼哦。

健身房要注意什么

1、训练前热身、训练后拉伸训练前的热身是获得最佳训练效果的一个重要保证,但常常被忽略。应该在训练前进行5-10分钟的有氧运动,目的是提升心率和体温,为即将开始的艰苦训练做好准备。热身结束后,紧接着再针对训练日当天的目标部位,进行1组10-20次的轻重量练习。当肌肉经过训练而达到疲劳时,进行适当的拉伸很有必要。在训练后身体的柔韧性会提高,利于进行拉伸。不要忘记训练最后的放松运动,通常是进行几分钟低强度的有氧运动去健身房需要准备什么 - What do you need to prepare for going to the gym?

2、正常的呼吸正常的呼吸能有效地预防血压过度升高。基本的原则是,下放重量时吸气,上举时屏住呼吸,快完成上举是呼气。

3、肌肉大小和运动量的关系某块肌肉应该采用多大的运动量,和肌肉本身的大小有密切关系。胸部、背部和腿部等大肌群,运动量也相对较大。而胳膊和肩膀等较小的肌肉群,就应选择较小的运动量。

健身房的好处

1、锻炼最主要的就是能够减少脂肪保持身体的紧绷,增加肌肉的力量,只有坚持做适当地力量锻炼就能保持身体的紧绷而且只要适当就不会因为肌肉紧绷而导致身体走样。

2、锻炼增加肌肉的同时也能达到减肥的效果,适当地锻炼会增加脂肪的燃烧,同时也能增强新陈代谢保持身体的活力。去健身房需要准备什么 - What do you need to prepare for going to the gym?

3、在健身房锻炼不仅能够使人活力增加而且能够增强人的体格,增强人的精神,是人呢能够保持精力旺盛。

4、在健身房锻炼还能加强人的沟通能力,在健身房锻炼的都是相同兴趣的人,因此有更多的话题能够成为很好的朋友,这样也能使得自己的生活更加丰富多彩。

5、总的来说,去健身房锻炼是现在保持一个人身体健康的重要手段,健身房具有专业的教练和器材能够更好的达到锻炼身体的效果,但是去健身房锻炼要依照一定的锻炼顺序,去健身房锻炼的正确顺序是保证锻炼效果的根本也是在锻炼过程中保护自己不受伤害的基础。


Article directory

1. What do you need to prepare for going to the gym?
2. What should we pay attention to when we go to the gym?
3. Benefits of going to the gym

What do you need to prepare for going to the gym?

1. What kind of sports shoes do you need to prepare to go to the gym?

To go to the gym, you should first choose a pair of comfortable sneakers. If you want to run, you should choose running shoes with good shock absorption performance, which can reduce the impact damage to knees, wrists and other parts of the running. If only indoor wear, then choose a pair of soft soles, good skid resistance OK. Girls, gym yoga and various dance courses are also popular choices, yoga does not need to wear shoes, dance can choose modern dance shoes. There are special weightlifting shoes for strength training. It is also possible for beginners to start wearing canvas shoes. 去健身房需要准备什么 - What do you need to prepare for going to the gym?

2. What kind of cups do you need to prepare to go to the gym?

It's very important to take a water cup。 Sports will sweat, sweating will be rehydrated, so we must take plenty of water to the gym。 Because the amount of water you need to supplement before and after exercise is much higher than you expected。 Therefore, to bring a sports cup, the kind of measurement, more suitable for calculating how much water you drink, whether you need to add water and so on。

3. What weight-bearing belts do you need to prepare for going to the gym?

Heavy weight strength training such as squatting, hard pulling, pushing, rowing and so on, in the absence of protection, once mistakes or injuries, the consequences are very serious. For advanced trainers, wearing weight-bearing belt can not only protect the lumbar spine, but also promote the development of core strength.

Research shows that the abdominal muscle activity of trainers increases by 10% after wearing the weight-bearing waistband, while the erector muscle activity increases by 23% during squatting. Advanced trainers who impact heavy weight must have a weight-bearing waistband.

4. What knee pads do you need to prepare for going to the gym

With elastic kneepad can give your knee joint some support, help you exercise squat more weight, just remember not to tie too tight, and choose the thick and long kneepad will be better。 The injured knee should be exercised with kneepad。

What should I pay attention to when I go to the gym?

1. Warming-up before training and warming-up before stretching training after training are important guarantees to obtain the best training effect, but they are often neglected. Five to ten minutes of aerobic exercise should be done before training, with the aim of raising heart rate and body temperature and preparing for the hard training to begin. After the warm-up, a group of 10-20 light weight exercises were conducted immediately for the target position on the training day. It is necessary to stretch the muscle properly when it is fatigued by training. After training, the flexibility of the body will be improved, which is conducive to stretching. Don't forget to train for the last relaxation exercise, usually a few minutes of low-intensity aerobic exercise. 去健身房需要准备什么 - What do you need to prepare for going to the gym?

秒速快32. Normal breathing and normal breathing can effectively prevent excessive elevation of blood pressure. The basic principle is to breathe when lowering the weight, hold your breath when lifting up, and exhale when lifting up quickly.

3。 The relationship between the size of muscle and the amount of exercise a muscle should adopt is closely related to the size of the muscle itself。 Large muscle groups such as chest, back and leg also have relatively large amount of exercise。 For smaller muscle groups, such as arms and shoulders, a smaller amount of exercise should be chosen。

Benefits of going to the gym

秒速快31. Exercise is the most important thing to reduce fat to maintain body tension, increase muscle strength, only adhere to the appropriate strength exercise can maintain body tension, and as long as the appropriate muscle tension will not lead to body distortions.

2. Exercise can increase muscle while achieving weight loss effect. Proper exercise can increase fat burning, but also can enhance metabolism and maintain body vitality. 去健身房需要准备什么 - What do you need to prepare for going to the gym?

3. Exercise in the gym can not only increase people's vitality, but also enhance people's physique and spirit. It is people who can keep vigorous.

4. Exercise in the gym can also strengthen people's communication skills. People who exercise in the gym are all of the same interests, so more topics can become good friends, which can also make their lives more colorful.

5. Generally speaking, going to the gym is an important means to maintain a person's health. The gym has professional coaches and equipment to better achieve the effect of physical exercise. However, going to the gym should follow a certain order of exercise. The correct order of going to the gym is the fundamental guarantee of the effect of exercise and the basis of protecting oneself from injury in the process of exercise.

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