Target muscle group is not activated Affect your body and training effect Muscle has its contractility and toughness The muscles are not activated mainly in Muscles become shorter, hyperextension becomes longer, and atrophy Like a spring Long-term stretched, will become slack and weak Long-term compression, muscles have no flexibility Will rust if not used for a long time
Actions to Activate the Abdominal Muscles
Curl belly
2 groups, 10 per group Bend leg up Use the power of rectus abdominis contraction Raise your upper back and curl your body Pay attention to the lower back
Leg raises
Lie on your back Back close to the ground Lift your legs without straightening
Russian twist
2 groups, 10 per group Lean back Feel the abdomen tightened
Plank
2 groups, 30 seconds each Tighten your abs, don’t collapse your waist Keep your eyes on the ground and breathe evenly Back slightly arched Can tighten the abdomen better
After the abdomen is activated Whether it’s aerobic or strength training Can protect our lumbar spine Prevent lumbar disc herniation and waist injury
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As an easy to use, inexpensive piece of equipment which can be used for super effective core workouts at the comfort of your home, the ab wheel is one of the best fitness equipment out there to strengthen and work your abs.
HARISON HR-415 is this kind of product. You can use it to exercise your abs and build a sexy beach body. Then let’s see how is the HARISON ab roller wheel.
Multi-angle Side-sliding Exercise: Multi-angle provide more stretching and enhance a series of abdominal and muscle-lengthening exercises, Not only for abs, but exercise your whole intrinsic muscles groups.
Easy to Folding, Light and Portable :Roller folding design make you free to exercise, perfect for training at home, gym, office, or travel everywhere.
Silent Workout: Solid rubber wheel ,quiet and not hurt the floor. You can enjoy your own space without disturb others.
Pull Rope & Kneeling pad:: Pull rope used with elastic rope to reduce the difficulty of movement , further exercises each muscle group of your body, Knee pads for non-slip wear resistance, reduce impact during sport.
Special Triangle Support: The Triangle Push up bars greatly enhance the stability and help you target specific muscle groups – scapular Muscles, Triceps, Deltoids & Pectorals,and sculpts your entire upper body
Super Soft sponge Handle: Absorbent sponge, anti-skid and abrasion resistant, provide you a comfortable using experience and make you easily stick to your workout.
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Feet shoulder-width apart Stand on tiptoe for 10 seconds
Then bend your hips and sit back, hold for 10 seconds and then recover
2. Squat
Squat is a very good exercise
You can use it in your usual exercise
Not only exercise the thigh muscles
Can also activate the lower limbs well
3. Lunge Squat
Squat with one foot in front and one foot behind
Keep your upper body straight and stable
4. Sideways Squat
Stand with feet wider than shoulders
Turn your body while squatting
Make your body do side lunges to the left and right
This set of actions is suitable for activation before various aerobic exercises
Such as running, elliptical exercise, spinning, etc.
Activate the ankle, knee and hip joints
Achieve preheating effect
Protect the meniscus in the knee joint
https://www.harisonfitness.com/wp-content/uploads/2022/08/HARISON-DISCOVER-E3620-Elliptical-Machine-1-1.jpg12001200Harison teamhttps://www.harisonfitness.com/wp-content/uploads/2022/08/HARISON-Back-to-Home.pngHarison team2020-07-29 05:10:002022-08-26 08:24:08How To Protect Your Knees When Doing Exercise
Every time when discussing home fitness equipment, treadmills and elliptical machines have to be pulled out and discuss again: which one is better?
Some people say that the treadmill is good, and running is the best way to lose weight; some people say that the elliptical machine is good, the exercise is gentle and does not hurt the knee.
It is hard to choose if you don’t have any information about them. In this post, we will provide more details about both treadmill and ellipitical guide you to choose.
1.Know the Treadmill and Elliptical Machines
Treadmill is a regular fitness equipment for both home and gym, and it is the simplest kind of home fitness equipment today, and it is the best choice for home fitness equipment.
When you don’t know what sports equipment to choose, treadmills are generally preferred. After all, the outdoor exercise we often do is running, and treadmills are a substitute for outdoor running.
The treadmill is driven by a motor to drive the running belt for reciprocating motion, helping the athlete to passively walk and run on the running belt.
In addition to basic running functions, treadmills usually also have functions such as variable speed, slope adjustable, shock absorption, step counting, heart rate testing, exercise program setting, and multifunctional fitness.
HARISON T3700 Track
The elliptical machine is also called a space walker. When using the basic mode, the posture is like a free walk, and the trajectory is elliptical.
When exercising on the top, the soles of the feet are close to the pedals, so that you can not only enjoy the fun of walking or running, but also reduce the damage to the joints. It is also a good device for cross training.
It is used as a butt-lifting artifact to exercise the legs and buttocks. There are two ways of exercise, one is to do the leg exercises with the feet only, and the other is to use the hands and feet together, which requires higher balance ability.
The elliptical trainer is a kind of fitness equipment with very high recognition and choice in foreign countries, especially in Europe and America.
In recent years, it has gradually been favored by domestic gymnasiums and home exercisers, and has become a star product in aerobic fitness equipment.
HARISON E1506
2. People Who Are Suitable for Treadmills or Elliptical Machines
Let me talk about the treadmill first. If you belong to the following groups, use the treadmill with caution.
◆ Patients with heart disease. For patients with heart disease, because running has a heavy load on the heart, it is very dangerous if an accident occurs.
◆ People with osteoporosis, because of their reduced bone density and loose ligaments, are prone to sprains, falls, and fractures during high-intensity running.
◆ People who have arthritis, meniscus or ligament injuries, or have undergone artificial joint replacement, due to high-frequency running will cause repeated wear and tear of the hip, knee, and ankle joints, resulting in more injuries.
◆ For people with cervical spondylosis and lumbar spondylopathy, running for a long time under a state of high concentration can cause tension in the neck and lower back muscles, and the treadmill also has a recoil on the spine, which may aggravate the original condition.
The elliptical machine is suitable for a wide range of people, from children to the elderly, almost can be used, soothing elliptical movement reduces the impact on the joints, exercise more gentle.
3. The Advantages and Disadvantages of the Treadmills
◆ Advantages
The exercise intensity is high, and running needs to use the power of the whole body to achieve efficient fat burning effect.
Applying load to bones by participating in high-impact sports can enhance bone strength. Like muscles, putting pressure on bones will make them stronger.
You can simulate outdoor exercise by manipulating the tilt and training program to achieve higher intensity exercise.
Maintain and improve overall physical fitness. Treadmill exercise can strengthen the body, reduce the risk of blood clots, exercise cardiopulmonary function, and increase lymphocytes through running to enhance immunity.
◆ Disadvantages
High-intensity training, such as inclined sprints, can be dangerous. If your technical level is not enough to withstand some exercises, try to reduce the intensity.
Running puts a certain pressure on the joints and is not friendly to people with knee and hip injuries. Suggest this kind of injured friends carefully consider.
4. The Advantages and Disadvantages of Elliptical Machines
Advantages and disadvantages of elliptical machines
◆ Advantages
The elliptical machine organically combines the legs and arms, and regular exercise can coordinate the limbs and strengthen the body. Long-term exercises help improve physical endurance and exercise cardiopulmonary function.
The elliptical machine is suitable for a wide range of people. For healthy people, the elliptical machine can exercise and relax properly; for those with poor knees and ankles or those who are overweight (over 200 kg), using the elliptical machine for exercise is a safer and more comfortable choice.
There is no need to repeatedly impact your knees like a treadmill, and you can move your whole body.
◆ Disadvantages
There are certain restrictions on the angle and way of lower limb movement.
Relatively speaking, the training intensity is small, it is not easy to strengthen bones, burn fat, and achieve significant training results.
There is a strong burning sensation in the thighs, especially for people who have just touched the elliptical machine, they will feel the quadriceps on the front of the thighs in the first few trainings. You can do some warm-up training before this to relieve muscle burning. The discomfort caused.
5. Treadmill or Elliptical, Which One Works Better on Weight Loss?
For people who repeatedly jump on treadmills and elliptical machines, the main question is, which one has the best weight loss effect?
If the intensity and time are the same, the calorie consumption of the two devices is not much different.
The elliptical machine burns about 300 calories for 40 minutes, which is the calories of a bowl of rice. The treadmill participates in more muscle groups and consumes slightly more than the elliptical machine. However, it cannot be concluded that the fat burning effect of the treadmill is necessary. Better than an elliptical machine.
In fact, this problem is more controlled based on the amount and speed of each person’s basal metabolism. Different people have different fat loss effects at different times and strengths, so they cannot be compared simply by equipment.
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The Navy seal invented suspension training. The idea was to use body weight to keep fit and improve body strength. Suspension training is a low impact work out and is considered as one of the safest but highly effective work out routines.
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Working out on a machine is one of the most effective ways of reaching your fitness goals. Many people are now opting to buy and use them as they work out because they are gentle to the joints and at Read more
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Many of us have been longing for a six pack for years. A lot of us think that this is one dream that we can’t achieve in this lifetime. But did you know that you can get six pack in just a month?
As they say, nothing is impossible. Getting a six pack in just a month is achievable. But of course, you need to invest time and effort in achieving this. A six pack requires hard work, and if you put in the work, you will surely have one.
With that in mind, how to get a six pack in one month? Read on to find out!
Five Steps on How to Get a Six Pack in a Month
As mentioned, getting a six pack requires hard work. In addition to hard work, you need to do some research to ensure that you’re doing the right workout for your body type. Here are some steps that you should take to help you with your six-pack journey.
Step 1. Calculate your body fat percentage.
The first thing you need to do is assess your body fat percentage. If the percentage is too high, you will not develop any abs no matter how frequently you work out.
It is a must that you calculate your body fat percentage. You can do this by getting vital measurements and necessary information like your weight, height, and age. You need to enter all this information in an online BMI calculator.
The recommended body fat percentage for men is 6-13%. Women should have a 12-20% body fat percentage. If your body fat percentage is higher than recommended, you may need to lose weight first.
You can do this by sticking to a healthy and balanced diet and doing cardiovascular workouts like jogging, swimming, running, cycling, jump rope, rowing, or elliptical.
Step 2. Perform exercises that can build your rectus abdominis muscle.
The rectus abdominis muscle is the muscle in your tummy area, responsible for the visibility of your six pack. If you want your six pack to show, you should work out this muscle.
Lucky for you, many exercises were developed for this muscle. These include the following:
Crunches: 3 sets (10-12 reps each)
Planks: 5 reps
Sit-Ups: 3 sets (10-12 reps each)
Hanging Leg Lifts: 3 sets (10-12 reps each)
Chin-Ups: 2 sets (10 reps each)
If you have an ab machineat home, using it at least twice a week can also help build your rectus abdominis muscles.
Step 3. Do workouts that can strengthen your inner core muscles.
In addition to rectus abdominis, another muscle that can also aid in developing your six pack is your inner core muscles. These muscles would be the stepping stone of your six pack. With that in mind, here are some of the exercises that you can try:
Bridges: 2 sets (12 reps each)
Side Planks: 5 reps
Flutter Kicks: 3 sets (20 reps each)
Keep in mind that you should not perform these workouts on the same day that you conduct your rectus abdominis muscle workouts. It would help if you let your abdominal muscles rest first before you take on these exercises. You can do this on a separate day within the week.
Step 4. Up your protein intake.
If you want to get six pack fast, you need to combine both diet and exercise. In addition to working out, you also need to increase your protein intake. This is because protein can help speed up the weight loss process. Not only that, but it can also promote faster muscle growth.
If you want to get a six pack in just a month, you would have to consume at least 0.38 g per pound of your body weight daily. To achieve this, you would need to include protein-rich foods (fish, yogurt, eggs, nuts, cheese, etc.) in your diet.
Step 5. Rest.
Yes, getting a six pack would require some rest days too. The muscles must be repaired so they can grow, and it is during your rest days that the muscles recover and repair. If you don’t rest, your muscles won’t have adequate time to recover, so their growth will be hindered.
With that said, you must allow at least 48 hours of rest in between your workout sessions.
Final Words
Getting a six pack may seem impossible, but you can do it. You just gotta put in the workday in and day out. We have already provided you all the tips and steps needed on how to get a six pack in a month. It’s now up to you to put this into practice and turn your dream into reality.
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Many of us start the year by making resolutions to eat healthier or exercise more. You may be someone who starts off strong but tends to fizzle out somewhere along the way. While your intentions may be good, there’s a huge difference between wanting something and actually doing something about it. Even if you’re trying to make better lifestyle choices, your busy schedule may be keeping you from doing so.
1.Fit In a Few
You don’t necessarily have to have an hour or two to spare to get a good workout. Fitting in just a few minutes of exercise every day is better than nothing. If you have only a small amount of time to work out, you may benefit from doing some more intense, shorter routines that come with a higher payoff. You might be surprised by just how those few extra minutes of exercise can pay off!
2.Become a Micro-Workout Master
If you’re too busy to even get to the gym, develop a repertoire of micro-workouts that you can do just about anywhere! That way, if you’re stuck working late at the office or are running around doing errands all day, you can still burn off some calories and stretch some muscles.
3.Switch It Up
If you don’t feel motivated to make time for a workout, monotony could be to blame. If you’re bored with your exercise routine, you aren’t going to make it a priority. But increasing variety in your workouts will keep your mind occupied and alleviate that dreaded “plateau” effect.
4.Pay It Forward
You might be more inclined to find time for a workout if you incentivize it. Even if you have a busy schedule, you might not use that an excuse if you have money riding on your physical fitness regime. Paying in advance for a gym membership or classes (or even using apps made for this purpose) can keep you from flaking on your health.
5.Make It a Habit
The easiest way to ensure you get your exercise? Do it until it feels natural. If you start small and slowly build fitness habits into your regular routine, it’ll get to the point where you’ll crave those sessions at the gym. As long as you’re realistic about what you can commit to in the long term, you’ll create a schedule that’s manageable and puts your health at the forefront.
Making healthy choices can change the way you think and help you develop a more positive attitude. While it is great to strive for a perfect lifestyle, you may not be able to attain this. Instead, attempt to find balance despite your busy schedule. Adopting some of the habits mentioned in this article can help you feel better and improve your overall health in the long run.
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Bike riding is the most effective way of cardio exercise and is ideal for people who require physical therapy regularly. It lets you stay flexible as long as possible by moving your knees and joints. However, regular exercising bikes are often big in size and bulky and might not be an ideal workout machine for everyone.
A folding exercise bike is the best alternative for people who finds regular machines troublesome. These bikes are easily adjusted to any type of home when folded up and are highly popular among urban citizens.
Advantages of a Folding Exercise Bike
Convenient Folding exercise bikes are convenient and extremely easy to use. With a folding exercise bike, you don’t need to travel to and from the gym to get your regular dose of exercise as you can do it from the comfort of your home.
Don’t Consume Extra Space Folding exercise bikes don’t consume extra space compared to regular exercising bikes. You can fold most of these bikes in half and stow into any part of your home after a workout. This is the ideal choice for people living in shared spaces, smaller apartments, or for people who don’t want to keep their exercising bike in front of them after the workout.
Affordable Folding exercise bikes come in various price points ranging from low-end to high-end models and there is a folding exercise bike available for every budget.
Beginner-Friendly Folding exercise bikes are perfect for people who are starting with bike exercising or for people trying to lose weight but find it too expensive to continue with gym training.
Includes Entertainment Most folding exercising bikes feature consoles for devices such as iPad, Kindle, and tablets so that you can enjoy your favorite entertainment while exercising.
Multiple Forms of Exercise Folding exercise bikes allow you to do multiple forms of exercise depending on your needs. These bikes come with different resistance levels making the exercising level choices convenient for all types of users according to their fitness level.
What to Consider Before Buying a Folding Exercise Bike
Purpose of The Bike If you looking for a bike solely for the physical therapy sessions, then a beginner-friendly exercise bike will be ideal for you. If you want to improve your overall health and fitness, then go for a bike with greater resistance levels and will push you to your limit.
Weight of The Bike Most folding exercise bikes come with weight limits, so choose a bike that can carry you and your other family member’s weight.
Noise Level Exercise bikes with the fan are extremely noisy and everyone might not be comfortable with it. Choose a bike that does the job smoothly without any noise.
Resistance Type Folding exercise bikes come with different types of resistance such as Friction Resistance, Flywheel Resistance, Fan-based Resistance, Magnetic Resistance, etc. Most folding exercise bikes come with magnetic Resistance. Higher resistance levels mean an increased level of exercise difficulty.
Add-On Features Add-on features such as portability, foldability, LCD monitors, storage space, etc are great bonuses attached to these bikes. Go for a bike with such add-on features giving your bike an extra edge.
Best Folding Exercise Bike in 2020
Marcy Foldable Exercise Bike
Marcy is a reputed name in the fitness industry with over 50 years of experience. This bike comes with 8 resistance levels which you can select according to your fitness levels. The bike makes little to zero noise during a workout and is ideal for home or office use.
Features
– 8-level resistance
– Magnetic resistance
– LCD computer display
– Adjustable Resistance
– Pedals feature safety straps
Exerpeutic Gold 500 XLS Folding Upright Bike
This is another excellent folding exercise that comes with a large LCD monitor and a heart rate monitor. This Exerpeutic folding bike is made with 20% more steel and can carry a maximum weight of 400 pounds. The bike adjusts the different range of heights over 5’1” and comfortable to seat thanks to a large seat.
Features
– 8 levels of resistance
– Magnetic resistance
– Maximum weight limit 400 pounds
– Built-in wheels
– Weight of bike 51 pounds
– Large, comfortable seating
ProGear 225 Foldable Magnetic Upright Bike
This ProGear is designed to make your workout a fun-filled experience. It features a large LCD monitor that shows heart rate, calories burned during a workout, etc. The bike also features wide, comfortable seating and the overall design is quite sturdy to hold weight up to 220 pounds.
Features
– 8 levels of resistance
– Magnetic resistance
– Built-in transportation wheels
– Adjustable leg stabilizers
– 3 Piece crank system
HARISON X3 Folding Exercise Bike
Conclusion
A folding exercise bike is designed to make your exercise session convenient and painless. It saves you time going to and from the gym and provides the same workout experience at the comfort of your home. However, you need to choose the right exercise bike based on your fitness level to get the best workout experience with these types of bikes.
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