What do you need to bring to the gym? What equipment do you need to bring to the gym?

What do you need to bring to the gym? What equipment do you need to bring to the gym?

What do you need to bring to the gym?

　　Sports shoes (light and breathable, excellent quality), sportswear (light and breathable, appropriately warm), gloves (it is recommended that you do not follow the trend and buy expensive sports gloves, just buy white gloves from labor protection stores, which are cheap and easy to use)

　　Other necessary protective gear such as wrist guards and ankle guards (see if you have any joints that are injured or are relatively weak), and if you are prone to sweating, wear a hairband

　　Bath Supplies, slightly larger water cup (for easy replenishing moisture, you can bring some light salt water yourself to better hydrate)

　　The supplies needed for participating in sports courses, such as boxing gloves, yoga mats, etc. (some gyms provide)

　　A scientific exercise plan

What should girls bring to the gym?

　　It is best to prepare a bag, towels, kettles (it is best not to bring a water cup), clothes, bathing supplies, small locks (some gym cabinets do not have locks) , sports shoes, that's all.

　　I suggest you don't drink black tea, green tea, etc. If you exercise within an hour, just use ordinary water. It's best to drink some sports drinks for more than an hour. Don't make a lot of them at once. I won't tell you the specific reason. I'm afraid of misleading you. Haha.

　　Don't wear clothes with all cotton, otherwise you will feel uncomfortable if you sweat too much. I suggest wearing quick sweating clothes. You may not get used to them when you first wear them, but it's easy to wear them during exercise, and it's easy to wash and dry them quickly.

　　It depends on the purpose of your fitness exercise to simply lose weight, simple exercise or exercise. There should be a coach in the gym. You can ask him. The meal time should be half an hour or 40 minutes after exercise. Haha, just say so much. You will know after you practice for a while. In fact, no matter whether you lose weight or exercise your body, you will see the effect as long as you persist. I will be very tired in the early stage and hope that you will persist to achieve your goal.

(Note: Follow the WeChat public platform of the fitness bar, and search for the subscription account. "Fitness Bar Network" or "Click to scan and follow")

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Five types of fitness equipment to reduce the chance of injury and improve the exercise effect

　　The hot summer and the cold weather in winter have prompted many friends to choose to go to the gym to exercise, but do you know that you need to bring those things to the gym? "Empty-handed" is not a wise move. If you can carry these five types of equipment with you, it can not only reduce the chance of injury but also improve the exercise effect.

1. Weight-bearing waist Belt: Effectively protecting the lumbar spine

The weight-bearing belt is confirmed as one of the most important fitness equipment. The weight-bearing belt not only strengthens strength, but also provides you with the necessary protection to prevent sports injuries, especially for the lumbar spine.

　　There is evidence that the belt also helps the strength development of the core area of ​​the body rather than hinders it. One study found that during the deadlift, when the belt is tied, the trainer's abdominal muscle activity increased by 10%, while another study recorded an increase in the activity of the erection spinal muscle during squats by 23%.

　　Use opportunity: Only when heavy weight training is performed Use it only when you are. Especially those training that applies weight directly to the spine, such as squats, bench presses, and leaning over rowing.

2. MP3 player: Let you do two more shoulder training

Listening to your favorite music during exercise can make you stronger. A recent study conducted by the Wade Institute will be announced at the annual meeting of the National Association for Strength and Physical Fitness. The study pointed out that in each set of movements in shoulder training, bodybuilders can complete at least one extra repetition in each group, and in some cases they even You can do two extra repetitions.

　　Time to use: As soon as you enter the changing room, let the excited music fill your brain. During the routine process of your preparation for training, your body will release adrenal corticosteroids and testosterone. Listening to exciting music can speed up the release process. Make sure you listen to music during each set of training, especially if you have an eloquent training partner around you. If you train alone, keep the headphones in your ears so that those idle fitness players will not chat with you, thereby reducing your training intensity.

(Note: Follow the fitness bar WeChat public platform, subscribe to search “Fitness Bar Network” or "Click to scan and follow")

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3. Knee pads: protect joints and help complete squats

Why do every Romanian wear knee pads? This is because when doing squat training, these elastic bandages can support your knee joints. In addition, the elasticity of the knee pads will also make you squat with a larger weight.

　　　Usage: Like the weight-bearing belt, the knee pads are prepared for you when you squat to the end. They provide you with elastic energy when you squat to the end. The knee pads can actually reduce the participation of the gluteus maximus, biceps femoris and quadriceps (lateral femoris) muscles, which are usually mobilized at the bottom of the movement. The knee pads can allow you to do heavier squat training than usual. It can help you increase the activity of leg muscles during the first half of the squat, such as the medial femoral and rectus femoris.

　　　Just be careful not to wrap your knees too tightly: this super stress can cause damage to the knee joints. You should look for those thick and long knee pads.

4. Weight-bearing grip bands: increase muscle vitality

　　Because the wrist's powerband can help you increase your grip strength and complete more repetitions, while the weight-bearing grip band can free your hands from the instrument. It can allow you to pay more attention Focus on the muscles being trained.

　　Study found that in high-position pull-down and sitting rope rowing training, using grip bands can increase the vitality of the lats dorsi than ordinary grip positions by 50% and 90% respectively. However, the muscle activity of the forearm will be reduced by more than 70%.

　　Usage: When you do at least 3 to 4 sets of training for each movement, it is recommended to use grip bands in 1 to 2 sets of them, or use them in the back training sessions during intervals. However, you should not just use it for your own back training

(Note: Follow the WeChat public platform of the fitness bar, subscribe to search “Fitness Bar Network” or "Click to scan and follow")

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