With the development of society, more and more communities are equipped with complete public fitness equipment for free use by owners, providing convenience for national fitness anytime, anywhere. Many people, especially elderly friends, are keen to use them to exercise, but they should also be used scientifically, otherwise it will be counterproductive. This article will introduce you to the use of common outdoor public fitness equipment for your reference.
Strength Equipment Horizontal Bar
Exercises the strength of the arms and the whole body.
How to use The complete set of horizontal bar movements consists of swing movements and cannot be paused; the movements include forward and backward loops, various grip changes, jumping loops, various body twists, twist arm grips and flying action.
Attention Bars and braces must be installed firmly to ensure safety.
Parallel bars
Exercise the arms, abdominal muscles and other muscle groups.
How to use Straight arm support, hanging arm support, hanging arm bend, support swing.
Precautions ① The intensity and difficulty of the exercises should adhere to the principle of increasing from small to large, from less to more, and from simple to complex; ② The selected movements should be based on their own conditions; ③ If you accidentally miss a hand, it should be timely Take protective measures to get out of danger; ④ Do preparatory activities before practice, stretch and relax after practice.
Abdominal Muscle Board
Exercise the abdominal muscles
How to use Place your hands slightly against your ears, use your abdominal muscles when you stand up, and lift your head with your hands.
Precautions The effective stretching time is normally 10 minutes; exercise once in the morning and afternoon each day; try to relax the body during exercise.
Dumbbells
Work out the chest, back, thighs, buttocks.
How to use Shoulder press, upright rowing, single-arm extension behind the neck, supine flexion and pull-up.
Notes The movements should be standard, the weight should be appropriate, the breathing should be reasonable, and the warm-up should be indispensable.
Sensitive equipment Two-position big wheel
Exercise the flexibility of the exercise part, enhance the strength of the shoulder girdle muscles, and improve the flexibility and flexibility of the shoulder joint , prevention and treatment of shoulder diseases.
How to use Hold the handle of the wheel with both hands and turn it clockwise or counterclockwise at the same time;
Cautions Do not climb or pull the wheel vertically; children must be supervised by an adult.
Tai Chi Kneading and Pusher
Exercise parts to train shoulder joints
How to use: Squat down slightly, hold the handle of the wheel with the tiger’s mouth of both hands, and move to the same or opposite direction. direction turn.
Precautions Turn the turntable at a constant speed and slowly; it is not suitable for those whose height is less than the height of the equipment.
Three-way twister
Exercises the lumbar, thoracic, sacral and hip joints.
How to use Stand on the waist twister, hold the armrests with both hands, and turn the lower limbs left and right.
Precautions When exercising, the amplitude should not be too large. If you feel dizzy, you should stop immediately.
Balance beam
Exercise body posture and balance.
Using Method Extend your arms, walk naturally, and then walk backwards back to one time.
Notes You can adjust different heights according to your needs.
Flexible Equipment Fitness Ball
Exercise parts to train strength, flexibility and balance.
How to use ① Raise the ball with both hands to the chest, rotate the upper body; ② Jump with both feet moving in two steps, hold the ball with both hands and draw circles in the air; ③ Put the yoga ball between the upper and lower legs time, do the action of opening and closing.
Precautions Wear tight-fitting clothing and shoes with non-slip soles.
Ribs
Exercise body fitness
How to use Climb over rib frames, squat with rib bars, and turn left and right hips on rib bars.
Precautions Children climbing should be supervised by adults to prevent accidental injury.
Three Upper Limb Retractors
Exercise the shoulder, wrist and arm muscles.
How to use Stand directly under the retractor, hold the handle with both hands, and the two arms resist and oppose each other, and pull vertically up and down alternately.
Precautions It is best not for the elderly with insufficient hand strength.
Back Stretching Frame
Exercise the waist and thigh muscles.
How to use Hold the armrests with both hands and lean back against the curved plate, and slowly bend your body backwards to fully stretch your waist and abdomen.
Precautions Do not let go when the body bends backwards; the movement should be rhythmic, not too fast, and gradually.
Cycling Machine
Exercise the strength of joints, upper and lower limbs, and lower back.
How to use Sit on the seat cushion, hold the handle with both hands, put your feet on the pedals, push down hard, and pull your arms back.
Precautions Patients with lumbar spine pain, severe hypertension and severe cardiovascular and cerebrovascular patients are strictly forbidden to use.
Elliptical machine
Cardiopulmonary function of the exercise area
How to use Lightly hold the handrail above the machine with both hands, and pedal forward with the feet in turn.
Precautions: Do not do backward climbing movements; the soles of your feet must be attached to the pedals; you cannot stop suddenly during high-speed movement.
Treadmill
Exercise the whole body
The speed of use should be gradual; the running steps should be large and the span should be large;
Precautions Wait for the treadmill to start before stepping on the running belt; make sure the safety buckle is good; it is best to swing your arms up; it is best to swing your arms up.
