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炎陵健身器材-紅枚體育(在線咨詢)-公園健身器材 ：

  如何巧用室外(wai)健身器材鍛煉力量

1、坐蹬(deng)器蹬(deng)腿

首先保持上身挺直，硅PU球場地面品牌，雙腿屈曲呈90°放于腳蹬上，快速蹬出，然后緩慢回歸初始位置。需要注意的是在動作末端不要將膝關節鎖住。

此動作可以有(you)效(xiao)的鍛煉(lian)大腿前側力量。每組15次，做3組。

2、坐蹬(deng)器單腿蹬(deng)腿

這是雙腿(tui)(tui)蹬(deng)伸的進(jin)階動作(zuo)，由于變成單腿(tui)(tui)蹬(deng)伸，所以負荷立馬增加。首先(xian)身體挺直(zhi)，將一只腿(tui)(tui)微微抬離地面(mian)（全(quan)程處于懸空(kong)狀態），另一只腿(tui)(tui)屈曲90°放在(zai)腳蹬(deng)上(shang)并蹬(deng)出去（到頂(ding)點時膝關節(jie)勿完(wan)全(quan)打直(zhi)），肇(zhao)慶球場地面(mian)，緩慢回歸初始(shi)位(wei)置（離心(xin)動作(zuo)）。

每組每側16次(ci)，做(zuo)2組。此動作應當專注(zhu)離心(xin)過程(cheng)，是很棒的膝關節(jie)康復(fu)訓練動作。

企業視頻展播，請點擊播放

視頻作者：株洲紅枚體育器材有限公司

公司主營: 硅pu球場 ，塑膠球場，環氧地坪，塑膠跑道，球場圍網，人造草皮，PVC地板，籃球架，乒乓球臺，桌球臺，組合滑梯，燈柱，旗桿，網球柱，體育器材，健身路徑，幼兒游樂設施等，均廠價直銷，全程一條龍為您服務。

戶外健身器(qi)(qi)材(cai)使用現在(zai)有(you)很多(duo),但是(shi)不(bu)同的(de)戶外健身器(qi)(qi)材(cai)往往可(ke)以達到不(bu)同的(de)效果,現在(zai)我們可(ke)以看到很多(duo)地方的(de)戶外健身器(qi)(qi)材(cai)。
例如,在(zai)某些領域,我們經常可以看到一些戶外健(jian)身器(qi)材,有些老(lao)年人喜歡戶外健(jian)身器(qi)材鍛煉(lian)身體,因(yin)為設備在(zai)使(shi)用過程中,非(fei)常簡單和(he)方便,還有一個原因(yin),在(zai)這種戶外健(jian)身器(qi)材使(shi)用是免費的。
    它通常用(yong)于戶外(wai)(wai)健身(shen)器(qi)材,可以(yi)實(shi)現(xian)良好(hao)的健身(shen)效果(guo),但是當你使用(yong)這個戶外(wai)(wai)健身(shen)器(qi)材,必須(xu)掌(zhang)握(wo)正確的使用(yong)手(shou)段和方法(fa),才可以(yi)取得更好(hao)的做戶外(wai)(wai)健身(shen)器(qi)材的安(an)裝位置。

安裝(zhuang)室(shi)(shi)外(wai)(wai)健(jian)(jian)(jian)(jian)身(shen)(shen)(shen)(shen)(shen)(shen)(shen)器材(cai)(cai)(cai)是(shi)每(mei)一(yi)(yi)(yi)個(ge)小區必須要(yao)的(de)(de)(de)(de)(de)(de)(de)，但是(shi)使(shi)(shi)(shi)(shi)用(yong)健(jian)(jian)(jian)(jian)身(shen)(shen)(shen)(shen)(shen)(shen)(shen)器材(cai)(cai)(cai)的(de)(de)(de)(de)(de)(de)(de)群眾卻(que)不(bu)(bu)是(shi)每(mei)一(yi)(yi)(yi)個(ge)都(dou)很了解(jie)健(jian)(jian)(jian)(jian)身(shen)(shen)(shen)(shen)(shen)(shen)(shen)器材(cai)(cai)(cai)，那么我們在(zai)(zai)(zai)使(shi)(shi)(shi)(shi)用(yong)健(jian)(jian)(jian)(jian)身(shen)(shen)(shen)(shen)(shen)(shen)(shen)器材(cai)(cai)(cai)的(de)(de)(de)(de)(de)(de)(de)時(shi)候要(yao)注意哪(na)些方面(mian)呢?　　使(shi)(shi)(shi)(shi)用(yong)室(shi)(shi)外(wai)(wai)健(jian)(jian)(jian)(jian)身(shen)(shen)(shen)(shen)(shen)(shen)(shen)器材(cai)(cai)(cai)要(yao)注意下(xia)幾(ji)方面(mian)：　　1、經(jing)常(chang)使(shi)(shi)(shi)(shi)用(yong)室(shi)(shi)外(wai)(wai)健(jian)(jian)(jian)(jian)身(shen)(shen)(shen)(shen)(shen)(shen)(shen)器材(cai)(cai)(cai)鍛(duan)煉(lian)的(de)(de)(de)(de)(de)(de)(de)人(ren)(ren)，要(yao)掌握運(yun)動(dong)(dong)(dong)(dong)(dong)(dong)量的(de)(de)(de)(de)(de)(de)(de)速(su)度(du)(du)，一(yi)(yi)(yi)般(ban)以(yi)脈搏不(bu)(bu)超(chao)過(guo)110次(ci)/分(fen)鐘為(wei)宜，高(gao)(gao)不(bu)(bu)得(de)超(chao)過(guo)120次(ci)/分(fen)鐘。而不(bu)(bu)經(jing)常(chang)或者(zhe)說(shuo)根(gen)本不(bu)(bu)參(can)加鍛(duan)煉(lian)的(de)(de)(de)(de)(de)(de)(de)，要(yao)選擇適合(he)自己(ji)的(de)(de)(de)(de)(de)(de)(de)運(yun)動(dong)(dong)(dong)(dong)(dong)(dong)項目。　　2、使(shi)(shi)(shi)(shi)用(yong)室(shi)(shi)外(wai)(wai)健(jian)(jian)(jian)(jian)身(shen)(shen)(shen)(shen)(shen)(shen)(shen)器材(cai)(cai)(cai)鍛(duan)煉(lian)定(ding)要(yao)做好準備活(huo)動(dong)(dong)(dong)(dong)(dong)(dong)，熱身(shen)(shen)(shen)(shen)(shen)(shen)(shen)10～15分(fen)鐘左右。這樣做可以(yi)預防(fang)扭腳脖(bo)子、扭腰和(he)對神經(jing)的(de)(de)(de)(de)(de)(de)(de)傷害。　　3、運(yun)動(dong)(dong)(dong)(dong)(dong)(dong)之后要(yao)做些整(zheng)理(li)活(huo)動(dong)(dong)(dong)(dong)(dong)(dong)。因為(wei)人(ren)(ren)在(zai)(zai)(zai)運(yun)動(dong)(dong)(dong)(dong)(dong)(dong)后毛--管擴張，如(ru)果坐(zuo)在(zai)(zai)(zai)地上原地不(bu)(bu)動(dong)(dong)(dong)(dong)(dong)(dong)，人(ren)(ren)的(de)(de)(de)(de)(de)(de)(de)血液在(zai)(zai)(zai)身(shen)(shen)(shen)(shen)(shen)(shen)(shen)體的(de)(de)(de)(de)(de)(de)(de)遠端(duan)就(jiu)無(wu)法(fa)回到(dao)(dao)心(xin)臟(zang)里來，就(jiu)會感到(dao)(dao)心(xin)臟(zang)憋悶，有(you)高(gao)(gao)-壓和(he)心(xin)臟(zang)病(bing)的(de)(de)(de)(de)(de)(de)(de)老同志，運(yun)動(dong)(dong)(dong)(dong)(dong)(dong)后還要(yao)走一(yi)(yi)(yi)走，緩(huan)沖10分(fen)鐘左右。　　室(shi)(shi)外(wai)(wai)健(jian)(jian)(jian)(jian)身(shen)(shen)(shen)(shen)(shen)(shen)(shen)器材(cai)(cai)(cai)的(de)(de)(de)(de)(de)(de)(de)使(shi)(shi)(shi)(shi)用(yong)為(wei)一(yi)(yi)(yi)些年(nian)輕(qing)人(ren)(ren)以(yi)及老年(nian)人(ren)(ren)的(de)(de)(de)(de)(de)(de)(de)生活(huo)帶去了娛(yu)樂和(he)健(jian)(jian)(jian)(jian)康，長時(shi)間的(de)(de)(de)(de)(de)(de)(de)室(shi)(shi)外(wai)(wai)健(jian)(jian)(jian)(jian)身(shen)(shen)(shen)(shen)(shen)(shen)(shen)器材(cai)(cai)(cai)安全(quan)(quan)使(shi)(shi)(shi)(shi)用(yong)年(nian)限也是(shi)有(you)限制的(de)(de)(de)(de)(de)(de)(de)，那么室(shi)(shi)外(wai)(wai)健(jian)(jian)(jian)(jian)身(shen)(shen)(shen)(shen)(shen)(shen)(shen)器材(cai)(cai)(cai)的(de)(de)(de)(de)(de)(de)(de)使(shi)(shi)(shi)(shi)用(yong)壽(shou)(shou)命(ming)一(yi)(yi)(yi)般(ban)建議使(shi)(shi)(shi)(shi)用(yong)多少年(nian)才安全(quan)(quan)呢?　　如(ru)單(dan)杠(gang)和(he)雙杠(gang);由于(yu)操作者(zhe)健(jian)(jian)(jian)(jian)身(shen)(shen)(shen)(shen)(shen)(shen)(shen)運(yun)動(dong)(dong)(dong)(dong)(dong)(dong)時(shi)離地較高(gao)(gao)，具(ju)有(you)一(yi)(yi)(yi)定(ding)的(de)(de)(de)(de)(de)(de)(de)運(yun)動(dong)(dong)(dong)(dong)(dong)(dong)難(nan)度(du)(du)和(he)危險(xian)性(xing)，而且長時(shi)間反復使(shi)(shi)(shi)(shi)用(yong)造成(cheng)的(de)(de)(de)(de)(de)(de)(de)彈性(xing)變形，容(rong)易使(shi)(shi)(shi)(shi)橫(heng)杠(gang)產生疲勞裂紋(wen)和(he)斷(duan)裂，在(zai)(zai)(zai)參(can)考(kao)競技(ji)型單(dan)杠(gang)安全(quan)(quan)使(shi)(shi)(shi)(shi)用(yong)年(nian)限1年(nian)的(de)(de)(de)(de)(de)(de)(de)基(ji)礎上，自2011年(nian)10月1日(ri)期(qi)實施室(shi)(shi)外(wai)(wai)健(jian)(jian)(jian)(jian)身(shen)(shen)(shen)(shen)(shen)(shen)(shen)器材(cai)(cai)(cai)新標準所有(you)器材(cai)(cai)(cai)的(de)(de)(de)(de)(de)(de)(de)安全(quan)(quan)使(shi)(shi)(shi)(shi)用(yong)年(nian)限為(wei)8年(nian)。　　第二類(lei)是(shi)具(ju)有(you)轉動(dong)(dong)(dong)(dong)(dong)(dong)、擺動(dong)(dong)(dong)(dong)(dong)(dong)或滑動(dong)(dong)(dong)(dong)(dong)(dong)等(deng)含有(you)各(ge)類(lei)活(huo)動(dong)(dong)(dong)(dong)(dong)(dong)性(xing)零(ling)部(bu)件(jian)(jian)的(de)(de)(de)(de)(de)(de)(de)器材(cai)(cai)(cai)。如(ru)漫步機、秋千(qian)、蕩椅(yi)、蹺(qiao)蹺(qiao)板等(deng)健(jian)(jian)(jian)(jian)身(shen)(shen)(shen)(shen)(shen)(shen)(shen)器材(cai)(cai)(cai)，由于(yu)在(zai)(zai)(zai)使(shi)(shi)(shi)(shi)用(yong)過(guo)程中(zhong)，各(ge)類(lei)活(huo)動(dong)(dong)(dong)(dong)(dong)(dong)性(xing)零(ling)部(bu)件(jian)(jian)有(you)經(jing)常(chang)性(xing)的(de)(de)(de)(de)(de)(de)(de)磨損(sun)現象，參(can)考(kao)一(yi)(yi)(yi)般(ban)機械設(she)(she)備正常(chang)的(de)(de)(de)(de)(de)(de)(de)使(shi)(shi)(shi)(shi)用(yong)壽(shou)(shou)命(ming)，在(zai)(zai)(zai)戶(hu)外(wai)(wai)環(huan)境(jing)并設(she)(she)定(ding)在(zai)(zai)(zai)基(ji)本無(wu)人(ren)(ren)日(ri)常(chang)管理(li)的(de)(de)(de)(de)(de)(de)(de)使(shi)(shi)(shi)(shi)用(yong)條(tiao)件(jian)(jian)下(xia)，結合(he)正在(zai)(zai)(zai)使(shi)(shi)(shi)(shi)用(yong)中(zhong)的(de)(de)(de)(de)(de)(de)(de)室(shi)(shi)外(wai)(wai)健(jian)(jian)(jian)(jian)身(shen)(shen)(shen)(shen)(shen)(shen)(shen)器材(cai)(cai)(cai)的(de)(de)(de)(de)(de)(de)(de)使(shi)(shi)(shi)(shi)用(yong)壽(shou)(shou)命(ming)，確(que)定(ding)這類(lei)器材(cai)(cai)(cai)的(de)(de)(de)(de)(de)(de)(de)安全(quan)(quan)使(shi)(shi)(shi)(shi)用(yong)壽(shou)(shou)命(ming)為(wei)4年(nian)。　　第三(san)類(lei)是(shi)其他無(wu)任何活(huo)動(dong)(dong)(dong)(dong)(dong)(dong)性(xing)零(ling)部(bu)件(jian)(jian)的(de)(de)(de)(de)(de)(de)(de)穩固性(xing)器材(cai)(cai)(cai)。如(ru)固定(ding)式(shi)踏樁、平(ping)衡木(mu)(實際上是(shi)鋼鐵部(bu)件(jian)(jian))、固定(ding)式(shi)的(de)(de)(de)(de)(de)(de)(de)階梯(ti)、攀巖墻、仰臥起(qi)坐(zuo)床等(deng)。