What s the inside of the gym like? What are the projects?

Fitness exercises include: cycling, running on a treadmill, spinning, Pilates, yoga, walking, brisk walking, quantitative walking, etc.

<>1. Mass aerobics:

The range of movement involves every joint of the whole body, and in a class of about 50 minutes, the exerciser conducts rhythmic and step-by-step aerobic exercise under the encouragement and drive of **, lights, coach's password, and participating partners. It burns a lot of fat and improves the cardiopulmonary function of the participants. It is the first choice for maintaining physical fitness and body shape.

2. Aerobic Dance:

Aerobic dance (aerobicdance) on the one hand can consume more calories, on the other hand, it can calisthenics many dance movements, unlike aerobictics movements are more exercised, it has many styles, according to the different characteristics of the movement, ** points: aerobicdance, hip-hop, funk, salsa and other aerobic dance.

3. Aerobic Dance-Latin Calisthenics:

Latin aerobics aerobic dance'The characteristic is that there are many hip movements, and the effect of reducing waist and abdominal fat is particularly prominent. Without a dance foundation, it is not easy for people with poor coordination to achieve fitness results.

4. Aerobic Dance:

Funk, hip-hop: Funk and hip-hop are aerobic dances with a free-dance style. The movements are relaxed, free and changeable, which can improve the coordination of exercisers and achieve the purpose of fitness.

5. Combat calisthenics:

This project is a combination of **, dance, boxing, fighting and other characteristics to form calisthenics. The difference between combat calisthenics and boxing is that the goal of the former is fitness, while the goal of the latter is to win the competition, which is more prone to injury and is not suitable for the general public. It is a supplement to combat or calisthenics.

It improves self-confidence, muscle coordination and the necessary skill with flexibility.

6. Spinnig:

It is one of the most popular aerobic fitness items in Europe and the United States, some people call this sport the dance on the bicycle, through the exercise to make the wheels rotate non-stop, but also to adjust the exercise load, the amount of exercise can be large or small, easy to learn, easy to practice and full of dynamics, so as to reduce the fat of the waist and abdomen, toning the lower limbs and improve the effect of cardiopulmonary function.

7. Fitness ball:

Fitness balls were first used in Switzerland only as a medical device. After that, the fitness ball was spread to Australia, Europe, the United States and other countries for low back diseases, nervous disorders, knee and shoulder treatment, correction of posture, improvement of patients' balance and other diseases. The sport is also widely promoted due to the role of fitness balls in improving certain muscles (lower back, pelvis).

Fitness balls are no longer just a form of therapy, they are also emerging as a fitness sport. It is suitable for all people who need ****, its fitness effect is good, especially for the spine and pelvic exercise, the fitness ball has a good injury recovery and ** function (the effect on low back diseases is significant). It is relatively safe during exercise, not easy to be injured, and can also improve the flexibility, strength, balance, posture, and cardiopulmonary function of people (including patients and injured people).

There must be equipment, mainly exercise bikes, rowing machines, stair machines, treadmills, as well as calf curl lifts, weight pullers, calf lifts, dumbbells, kettlebells, crank barbells, spring tensioners, fitness discs, elastic bars, grip machines, etc. Larger gyms will also have swimming pools, yoga studios, etc. As for the locker rooms, toilets and other facilities, they are definitely needed.

Projects can be divided into 3 categories:

Full-body fitness equipment.

Topical fitness equipment.

Small gym machines.

The benefits of fitness you must know.

1. Fitness can make muscles stronger, enhance bone quality, and improve joint flexibility. Lack of exercise can lead to osteoporosis, especially in middle-aged and older people.

2. Fitness can enhance cardiovascular function and enhance cardiopulmonary function.

3. Health can enhance immunity and help enhance disease resistance.

4. Proper fitness can relieve mental pressure and help eliminate some bad behaviors related to psychological tension, such as smoking, alcoholism, overeating, etc.

5. Fitness can fight depression and anxiety, can effectively improve sleep quality, and the effect of proper fitness is even better than that of drugs.

6. Fitness can also cultivate perseverance, the tenacious will to not be afraid of difficulties and the spirit of struggle, and form a good psychological quality.

Fitness has given me self-discipline, self-confidence and freedom.

1. Harvest self-discipline.

It only takes 28 days to develop a habit, in other words, if you want to get into the habit of fitness, you only need to stick to it 3 times a week for 4 weeks. Once you're used to working out, you'll feel uncomfortable if you don't have time to work out that day.

In terms of diet, he is also becoming more and more self-disciplined, will consciously abandon greasy, high-fat and high-calorie, will choose a cleaner and cleaner diet, and will make simple fitness meals by himself.

2. Gain self-confidence.

Stick to fitness, and the changes in your body are noticeable and from the inside out.

With the external changes, the figure has become more and more straight, since it is tighter, and the lines are clearer.

The internal change lies in the physical health, due to the rules of life, diet and exercise, the annual physical examination indicators are all normal, the visceral fat has decreased, and the basal metabolism has not decreased with age.

The mood is also happy every day, because fitness can release dopamine.

3. Gain freedom.

Freedom here refers to a kind of freedom of mind, the joy of doing what you want and a state of relaxing life.

Because of fitness, you no longer have to worry about eating and drinking with friends once in a while; Because of fitness, you don't have to worry about getting fat and not being able to wear last year's clothes in the changing seasons; Because of fitness, you don't have to worry about the sudden meeting of friends to show off your body in the water world.

Don't feel like you're losing a lot of fun time because of fitness, you're going to get more happy time because of it. Because fitness will make you more and more resilient, which makes the difficulties you encounter in life and work seem to be worthless.

This approach to fitness requires me to be very supportive. I believe that how to choose a fitness method varies from person to person, because different people, different specific situations, fitness goals and abilities are different, so the exercise method will not be the same.

But no matter what, it must always conform to the principles of fitness and meet the requirements of exercise:

1.Fitness exercise is to reduce fat and increase muscle, improve physical fitness and improve the function of internal organs for the purpose of exercise;

2.The combination of movements and exercises put into training should follow the principle of easy first and then difficult, and the intensity should be changed from small to large;

3.When exercising, the amount of aerobic exercise (such as running) should be reasonably distributed, and the large muscle groups should be used first and the small muscle areas should be used for strength resistance weight training.

Based on the above, it is recommended to choose the following fitness methods: 1. Push-ups.

Push-ups are highly adaptable as upper limb thrust training, and can exercise the pectoralis major muscle, anterior deltoid muscle, triceps brachii and waist and abdominal core strength. Push-ups are freehand training, which is very convenient and flexible, suitable for fitness novices, ladies and middle-aged and elderly people; It can also satisfy well-trained senior bodybuilders.

2. Pull-ups.

Pull-ups are the classic freehand movements of upper limb tension training, with forehand, backhand, wide pull, narrow pull, etc., which can not only train the biceps, deltoid and forearm muscles but also exercise the latissimus dorsi group, which is a must for fitness, and is also suitable for most bodybuilders, but for obese people with large imitation weight, pull-ups will be difficult, and you can gradually use dumbbell arm curl transition exercises to achieve strength improvement.

3. Pad crunches and supine leg presses.

Lying on the yoga mat can do crunch exercises and supine upward leg raises respectively to exercise the waist and abdominal muscles, because most people have a small belly and weak abdominal muscles, doing abdominal muscle exercises is also necessary for fitness, and it is also conducive to the improvement of core strength.

Fourth, freehand squats and lunge squats.

Squats and lunges are the main means of exercising the strength of the lower limbs, especially Beiyunling has practiced the quadriceps and gluteus maximus muscles to strengthen the stability and balance of the human body, it is best to carry dumbbells for weight-bearing squats, but considering the situation of the weak foundation, you can do it with bare hands, and then add weight-bearing squats to improve the strength of the legs.

5. Running. Running is anaerobic exercise, is a part of fitness exercise, in order to achieve the purpose of reducing fat and shaping the body, improve endurance, it is advisable to jog appropriately for long distances, on the treadmill can also be, if you run in the field, you should try not to do it on a very hard road, otherwise it will damage the knees of the middle-aged and elderly people.

Summary: The above suggestions are basic fitness methods, relatively rudimentary, suitable for most people, if you want to strengthen the exercise, as mentioned above, you need to adjust it from person to person. In short, our fitness methods are diverse, you don't have to choose a single fitness method, you can choose a variety of fitness methods, and combine these fitness methods to complete, so the effect may be better.