Archive for month: October, 2020

Here is an introduction to the training skills of the HARISON HR-602 sit-up bar.

Before using the sit-up aid for exercise, fix the sit-up aid.

First, turn on the switch on the sit-up aid, then let the suction cup suck the ground, press the sit-up aid firmly to make it completely adsorb the ground, and then turn the switch off.

Exercise 1: Sit-ups

Sit-ups exercise the abdominal muscles, stabilize the core, and stretch the back muscles at the same time, exercise balance and physical coordination.

Bend your knees, hook your instep with the sit-up aid, and pull the elastic band to make your entire back off the ground during sit-ups.

Exercise 2: Seated Rowing with Elbow Open

This action mainly exercises the back muscles.

Sit on the mat with your legs straight, your back straight, your core tightened, your arms straight forward, and your hands holding both ends of the elastic band. The back muscles force the arms to bend the elbows and pull them towards the abdomen. The apex stops slightly, and the back muscles are contracted. Then, the back muscles can be fully extended by actively controlling the speed and returning to the opposite direction.

Exercise 3: Support to Plank

Mainly exercise the balance muscles in the front of the trunk to improve the stability of the trunk.

Put your feet on the sit-up aid, support your elbows directly under your shoulders, keep your head in a neutral position, and keep your ears, shoulders, hips, knees, and ankles in the same straight line. Maintain normal breathing during training frequency.

Exercise 4: Bird Chest

This action mainly exercises the chest muscles.

Kneeling with your back facing the sit-up aid, keep your chest up and your abdomen stable. Pull up the elastic band and straighten your arms, your arms are at the same height as your shoulders, and your chest muscles will pull the handles inward to the front of your chest.

Exercise 5: Supine Leg Rise

The main exercise part of the supine leg lift is the lower abdomen, and the lower abdomen muscles can be fully exercised in the process of straightening the legs.

Lie flat on the mat, hold the sit-up aid with both hands, and keep your upper back, arms, and hands fixed during the movement. Bring your legs together and straighten them, and raise your legs until your thighs are perpendicular to the ground.

Exercise 6: Prone Press Up

The prone stretch is mainly used to train the erector spinae (muscles on both sides of the spine) and the quadratus lumbar muscles of the back muscles.

Lie on your stomach on the mat and fix your ankles on the sit-up aid. Use your hip joints to lift your torso slightly to see the belly.

Exercise 7: Standing Arm Curl

This exercise mainly exercises the biceps of the arm.

Hold the elastic band with your palms up, your hands shoulder-width apart, and your elbows at your sides. Pull up the elastic band, as far as possible to your lower jaw, tighten the biceps at the highest point of the movement, and slowly lower the bar under control until the biceps are fully stretched. During the process, keep the boom stable and not swing back and forth.

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Has anyone ever suggested you work out on an empty stomach? Doing cardio before or without fueling with food, otherwise known as fasted cardio, is a hot topic in the fitness and nutrition world.

So if people can lose weight faster by exercising on an empty stomach?

Here’s the answer from study:

“Fasting exercise has little effect on the change of body fat content, the key to long-term fat loss is to consume more calories than intake.”

Is the Fasted Cardio Useful or Harmful?

Although fasting exercise does not make much difference in weight loss, it has a greater impact on our body.

To achieve the effect of weight loss, aerobic exercise time needs at least 45 minutes. Exercising on an empty stomach for a long time often leads to fatigue, dizziness, palpitation, and “exercise hypoglycemia”, which is not conducive to ensuring high-quality aerobic exercise. The effect of weight loss can be imagined.

But if you choose fasting exercise, pay attention to a few points:

Fasting exercise should not be too intense, preferably at 50-60% of the maximum exercise intensity;

The time of fasting exercise should not be too long and should be controlled within 1 hour;

Fasting exercise should pay attention to supplement water;

It is best to eat some protein-rich foods after exercise, and pay attention to supplementing carbohydrates and water.

How to Eat Correctly Before Exercise?

It is recommended to eat 1 to 2 hours before exercise and choose a low GI carbohydrate.

Food with low GI value: The so-called “low GI” is simply understood as the effect of a certain food on blood sugar. Low-GI foods will increase blood sugar at a slower rate and decrease steadily, allowing the body to use these sugars slowly, making it less likely to feel hungry. Whole wheat bread, corn and some potatoes are all good choices.

Supplement the appropriate amount of high-quality high-protein food: moderate intake of high-quality protein before exercise can help muscle synthesis.

But remember not to be too full, just eat to 6 minutes full.

Tips: How to Eat after Exercising?

Within 45 minutes after exercise, the body’s metabolism will increase. Appropriate food can repair and grow muscles at maximum speed. Not only is it not easy to gain weight, it also helps to improve basic metabolism and exercise capacity, and will also make fat loss and exercise more efficient in the future.

The first thing after a workout is to drink water to replenish the water that you lost due to sweating during the workout.

You need to add some carbohydrates after exercise. Carbohydrates stimulate the secretion of insulin, and insulin can help muscles synthesize glycogen and promote rapid repair of the body.

Protein supplementation can help muscle repair. Protein is the source of muscle. The essential amino acids provided by protein can repair muscle tissue damaged during exercise and relieve exercise fatigue.

In short, if you want to effectively repair damaged tissues and quickly restore strength after strenuous exercise, then you need to consume carbohydrates and protein within half an hour after exercise.