HARISON Shines at the 2025 International Hotel Show!

HARISON Shines at the 2025 International Hotel Show! Fitness Technology Steals the Spotlight, Crowds Flock to the Booths

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On September 17, the highly anticipated 2025 International Hotel Show in Australia officially kicked off. At this annual grand event for the hotel industry, fitness equipment emerged as one of the major highlights. The fitness equipment section of the exhibition was particularly eye-catching—only two brands were admitted to the entire zone, and HARISON, with its strong presence of two booths, instantly became the center of attention. With powerful products and passionate service, HARISON set the atmosphere ablaze from the very start.

HARISON set the atmosphere ablaze from the very start.

Full Power: A Lively Atmosphere Ignites the Venue

As soon as the exhibition opened, the bustling energy at HARISON’s booth was impossible to miss, drawing wave after wave of attendees to stop by. Whether hotel purchasing managers, fitness facility planners, or industry partners, all were attracted to the equipment displays, eager to learn about the products and explore cooperation. The booths were filled with the sounds of staff explanations, customer discussions, and live equipment demonstrations, making HARISON one of the most popular areas in the entire venue.

Professional Presentations + Immersive Experience

From the very first moment of the show, staff members dressed in uniform stood beside the three core exhibits, warmly welcoming every visitor. Not only were they thoroughly familiar with product specifications and technical highlights, but they also connected them to real hotel scenarios—explaining in detail how the equipment could fit hotels of different sizes and meet the diverse fitness needs of guests.

Professional Presentations + Immersive Experience:

Lively explanations combined with hands-on demonstrations encouraged many hotel buyers and operators, who initially just passed by, to stop and engage. The booth was alive with the subtle sounds of equipment adjustments, the back-and-forth of client discussions with staff, and even on-the-spot inquiries about cooperation after trial sessions. The booth remained one of the hottest spots throughout the show.

Three Standout Products That Won Over the Crowd

Despite the constant flow of visitors, three products clearly stood out as crowd favorites:

G40 AI-Powered Strength Trainer – This machine blew people away with its smart functionality, showcasing how AI can make workouts more efficient and user-friendly.

HR-G30414 Smith Multi-Functional Trainer – A real space-saver, this all-in-one system answers the need for compact yet versatile hotel gym equipment. Its “full-body workout” capability impressed several clients so much that they asked about bulk purchasing on the spot.

T3800Track Treadmill – With its extra-wide running surface and adjustable incline, this treadmill caught the eye of every cardio enthusiast in the room

G40 AI-Powered Strength Trainer
HR-G30414 Smith Multi-Functional Trainer

HARISON clearly made a strong impression on Day 1 of the expo. If you’re at the event, don’t miss their booth #720 over the next few days — more exciting updates are likely on the way!

HARISON HR-X11 Magnetic Exercise Bike

HARISON HR-X11 Magnetic Exercise Bike – Your Ultimate Fitness Solution

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HARISON HR-X11 Magnetic Bike offers durable steel build, 400lb capacity, ultra-quiet resistance, smart Bluetooth tracking, and adjustable comfort for effective, family-friendly workouts.

HARISON HR-X11: Built for Durability and Performance

The HARISON HR-X11 is a standout in the world of HARISON fitness equipment, designed to meet the demands of both home and semi-commercial use. Constructed with thick, commercial-grade steel and a sturdy triangular structure, this bike supports up to 400 pounds, making it a reliable choice for fitness equipment distributors and wholesale fitness equipment suppliers. Whether you’re stocking up for bulk buy fitness equipment or looking for a high-performance option for your clients, the HR-X11 delivers unmatched stability and longevity.

HARISON HR-X11: Designed for the Whole Family

HARISON HR-X11: Ultra-Quiet Magnetic Resistance System

Experience the innovative HARISON Mute Magnetic System, exclusive to HARISON fitness equipment. With sound levels below 15dB, the HR-X11 ensures a smooth, silent ride—perfect for home gyms or office spaces. The infinite resistance adjustment system allows users to customize their workout intensity effortlessly, making it a top pick for exercise equipment distributors catering to diverse fitness needs.

 

HARISON HR-X11: Designed for the Whole Family

The HR-X11 is engineered to accommodate users of all heights, featuring a 13-level adjustable seat and 8-level adjustable handlebars. Its ergonomic multi-grip handlebars and safer caged pedals provide comfort and security during intense workouts. For wholesale fitness equipment suppliers, this versatility means broader appeal for families, offices, and fitness enthusiasts alike. Plus, the built-in transport wheels make it easy to move and store—a practical feature for bulk buy fitness equipment orders.

 

HARISON HR-X11: Smart Technology for Smarter Workouts

Stay connected with the HR-X11’s Bluetooth integration, which syncs seamlessly with professional fitness apps. Real-time data tracking—including speed, distance, and calories burned—helps users optimize their routines. As a HARISON fitness equipment distributor, you can highlight this cutting-edge feature to attract tech-savvy customers and exercise equipment distributors looking for modern solutions.

 

HARISON HR-X11: Easy Assembly and Reliable Support

With 80% pre-assembly, the HR-X11 can be fully set up in under 20 minutes, making it a hassle-free addition to any inventory. Fitness equipment distributors and wholesale fitness equipment suppliers will appreciate the ease of stocking and delivering this user-friendly bike. Backed by HARISON’s dedicated customer service, the HR-X11 is a low-maintenance, high-value option for bulk buy fitness equipment purchases.

HARISON HR-X11: Easy Assembly and Reliable Support

Why Choose the HARISON HR-X11?

For wholesale fitness equipment suppliers and exercise equipment distributors, the HARISON HR-X11 offers a winning combination of durability, innovation, and versatility. Its robust design, quiet operation, and smart features make it a standout in the HARISON fitness equipment lineup. Whether you’re supplying home gyms, offices, or fitness centers, the HR-X11 is a reliable choice for bulk buy fitness equipment needs.

Upgrade your inventory with the HARISON HR-X11 today and meet the growing demand for high-quality, multifunctional fitness solutions!

 

Frequently Asked Questions (FAQ) – HARISON HR-X11 Magnetic Exercise Bike

Q1: What makes the HARISON HR-X11 different from other home exercise bikes?

A: The HARISON HR-X11 stands out with its semi-commercial construction, featuring a heavy-duty steel frame and multi-triangle design for superior stability (supports up to 400 lbs). Its exclusive Mute Magnetic System ensures a near-silent ride (<15dB), making it perfect for home and office use. Additionally, it offers Bluetooth connectivity, adjustable seating, and ergonomic handlebars, catering to a wide range of users.

 

Q2: Is the HARISON HR-X11 suitable for commercial gyms?

A: While the HR-X11 is built with semi-commercial durability, it is primarily designed for home, family, and light office gym use. For fitness equipment distributors supplying commercial facilities, HARISON offers heavier-duty models—contact us for bulk orders.

 

Q3: How does the magnetic resistance system work?

A: The HARISON Mute Magnetic System uses an infinite resistance adjustment knob, allowing smooth transitions between resistance levels without noise or friction. This makes workouts quieter and more precise compared to traditional friction-based bikes.

 

Q4: Can the HR-X11 accommodate users of different heights?

A: Yes! The bike features a 13-level adjustable seat and 8-level handlebars, making it ideal for families, offices, and fitness centers. Whether you’re 5’0″ or 6’5″, the HR-X11 ensures a comfortable fit.

 

Q5: Does the HR-X11 track workout data?

A: Absolutely! The bike syncs with fitness apps via Bluetooth, tracking time, speed, distance, RPM, and calories burned. This makes it a smart choice for wholesale fitness equipment suppliers targeting tech-savvy consumers.

 

Q6: How easy is it to assemble the HR-X11?

A: The bike arrives 80% pre-assembled, and most users can complete setup in under 20 minutes with the included guide and video. For bulk buy fitness equipment orders, HARISON provides additional support for distributors.

 

HARISON HR-B3601 Commercial Spin Bike

HARISON HR-B3601 High Performance Commercial Spin Bike

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HARRISON Fitness Equipment presents the Discover HR-B3601, a robust and feature-rich spin bike designed for commercial gyms, studios, and fitness facilities. Engineered for durability, precision, and user comfort, this bike is an ideal choice for wholesale gym equipment buyers seeking reliable wholesale fitness supplies.

1. Adjustable Ergonomics for Optimal Comfort (HR-B3601)

The Discover HR-B3601 offers a 6-level height-adjustable seat with stepless front/rear positioning, ensuring proper alignment for users of all sizes. The 10-level vertical adjustment further enhances workout comfort, making it a versatile addition to any facility. As a trusted wholesale fitness equipment supplier, HARRISON prioritizes user-centric design to meet the demands of high-traffic gym environments.

Adjustable Ergonomics for Optimal Comfort (HR-B3601)

 2. Advanced Data Tracking with Intelligent Health Management (HR-B3601)

Equipped with Bluetooth 4.0 and the Mepanel App, the HR-B3601 syncs seamlessly with mobile devices to track real-time performance metrics. This smart feature enhances training efficiency, making it a standout in wholesale gym items for data-driven fitness programs.

 

 3. Durable Construction for Commercial Use (HR-B3601)

Built with automotive-grade aluminum alloy and reinforced steel framing, the Discover HR-B3601 delivers exceptional stability and longevity. Its rugged design meets the needs of wholesale weight training equipment buyers seeking gym-grade durability at a wholesale price.

 

 4. Precision Engineering & Performance Features (HR-B3601)

– 24-speed electromagnetic resistance for smooth, customizable workouts.
– 8kg bidirectional flywheel ensuring consistent momentum.
– Handheld heart rate sensors for real-time monitoring.
– Front-mounted transport wheels for easy relocation.

Ideal for wholesale weights for sale distributors, the HR-B3601 combines functionality with HARRISON’s reputation for excellence in wholesale gym equipment.

 

 5. Technical Specifications & Commercial Readiness (HR-B3601)

– Weight: 53kg (N.W: 43.5kg)
– Dimensions: 1110x650x1500mm (compact for space efficiency)
– Dynamic balance tested for vibration-free operation.
– 3.5mm/USB ports for entertainment connectivity.

Technical Specifications & Commercial Readiness (HR-B3601)

Why Choose HARRISON for Wholesale Fitness Equipment?

As a leading wholesale fitness equipment supplier, HARRISON guarantees:
✔ Commercial-grade durability
✔ Competitive wholesale prices
✔ Reliable after-sales support

 

Upgrade your facility with the Discover HR-B3601—contact HARRISON today for bulk orders!

Q1: What makes the HARRISON Discover HR-B3601 suitable for commercial gyms?

A: The Discover HR-B3601 is built for high-traffic environments with its steel and aluminum alloy construction, 24-speed electromagnetic resistance, and 8kg bidirectional flywheel. As part of HARRISON fitness equipment, it meets rigorous commercial standards, offering durability, smooth performance, and easy maintenance—ideal for wholesale gym equipment buyers.

 

Q2: How does the HR-B3601 support user comfort and adjustability?

A: The bike features a 6-level height-adjustable seat and stepless front/rear positioning, accommodating users of all sizes. This ergonomic design, paired with 10 vertical adjustment levels, ensures optimal workout posture. For wholesale fitness supplies providers, this adaptability translates to higher client satisfaction in diverse gym settings.

 

Q3: Can the HR-B3601 track fitness progress?

A: Yes! With Bluetooth 4.0 and the Mepanel App, the HR-B3601 syncs real-time data (distance, calories, heart rate via handheld sensors) to mobile devices. This intelligent health management system enhances training accountability, making it a smart choice for wholesale gym items focused on data-driven fitness.

 

Q4: Is the HR-B3601 easy to move within a gym?

A: Absolutely. The front-mounted transport wheels allow effortless relocation, while its compact footprint (1110x650x1500mm) maximizes space efficiency. As a wholesale fitness equipment supplier, HARRISON prioritizes practicality for busy facilities.

 

Q5: Why should I choose HARRISON for wholesale spin bikes?

A: HARRISON delivers:
✔ Commercial-grade durability (tested dynamic balance, steel frame).
✔ Competitive wholesale pricing for bulk orders.
✔ Smart features (app connectivity, electromagnetic resistance).
As a trusted wholesale weight training equipment provider, we ensure reliability and ROI for gym owners.

 

Q6: What’s included in the HR-B3601’s resistance system?

A: The 24-speed electromagnetic control resistance offers silent, smooth adjustments—perfect for group classes or private studios. Combined with the 8kg flywheel, it replicates road-bike feel, appealing to wholesale weights for sale clients seeking versatile cardio solutions.

 

Q7: Does the HR-B3601 support entertainment options?

A: Yes, it includes a 3.5mm headphone jack/USB port and an iPad holder, letting users stream workouts or music. This feature-rich design adds value for wholesale gym equipment buyers targeting modern fitness spaces.

 

Eating this way, even skinny people can build muscle.

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Fitness has become one of the trends in today’s new lifestyle. Many people dream of developing strong muscles and a robust physique, aiming for both health and an attractive appearance. Even those who are lean aspire to build muscle and achieve a perfect physique—one that can protect themselves and others in moments of danger. So, how should one eat?

01 Choose foods high in protein

Muscles are composed of muscle fibers, and protein is essential for building muscle tissue. After working out, consuming protein aids in rapid muscle recovery and promotes muscle growth, making them thicker and more robust. When working out, we need to replenish various nutrients through a more scientific and healthier dietary structure. Protein expands dietary variety and enriches nutritional intake. It can be said that protein is an indispensable food for fitness. The optimal time to supplement protein is approximately 20 minutes after exercise. This not only aids muscle growth but also helps us recover from fatigue. Consuming protein at the right time can help achieve the best results.

02Building muscle also requires carbohydrates.

Carbohydrates provide energy for our bodies. Once ingested, they are converted into glycogen, which supplies energy to our bodies. Carbohydrates promote the secretion of growth hormones, aid muscle absorption of protein, and stimulate muscle growth. Additionally, carbohydrates increase testosterone levels, enhancing muscle development.

However, many dismiss carbohydrates’ importance for muscle growth, viewing them solely as a source of extra calories. In reality, muscle gain inherently requires a caloric surplus—more calories consumed than expended. During training, insufficient calorie intake creates a caloric deficit. The body then draws on protein reserves to fill this gap, leading to protein loss within the body and the breakdown of muscle proteins.

03Dietary fiber

Dietary fiber is rich in fatty acids, which can help prevent constipation and colorectal cancer. It aids digestion and absorption in the stomach, stimulates gastrointestinal motility, accelerates bowel movements, and reduces the time harmful substances in feces come into contact with the intestinal tract. Dietary fiber expands 200–300 times when hydrated, creating a strong feeling of fullness that reduces calorie intake. It also helps expel fats and sugars from the body along with waste, allowing you to stay satisfied without worrying about calories.

As the saying goes, if you’re skinny and want to build muscle, you first need to gain weight. Only then will your body provide sufficient calories during workouts to prevent protein loss and support muscle growth.

What are macronutrients? What role do they play in fitness meals?

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For fitness beginners, the technical term “macronutrients” may sound unfamiliar, but when it comes to carbohydrates, protein, and fat, everyone becomes quite familiar. Macronutrients are these three essential elements that sustain human bodily functions. The intake ratio of macronutrients in our daily workouts is crucial. So how should we set the ratio values for these three elements?

 

Calorie surplus ratios required for muscle gain or fat loss:

Muscle gainers: Daily calorie intake should exceed daily expenditure by 10%-20%

Fat loss individuals: Daily calorie intake should be 300-600 kcal below daily expenditure

Similarly, the optimal macronutrient ratios for muscle gain or fat loss differ:

Muscle-building individuals: Carbohydrates, protein, and fat ratio should be 5:3:2

Fat-loss individuals: Carbohydrates, protein, and fat ratio should be 6:2:2

Based on the above data, we can create well-balanced fitness meals. Before deciding how to combine macronutrients and which ingredients to include, we must first understand the differences between these three macronutrients.

Carbohydrates serve as the primary energy source for muscle tissue. Individuals who regularly engage in fitness training should prioritize carbohydrate intake. During workouts, adequate carbohydrates ensure the replenishment of muscle glycogen and liver glycogen required for training. Common high-quality carbohydrate sources in daily life include: sweet potatoes, quinoa, oats, potatoes, etc.

Protein is not only an essential nutrient for the human body but also a beneficial molecule that constitutes bodily tissues and supports metabolic functions. During regular exercise, protein helps build new muscle tissue and enhances the positive effects of muscle protein synthesis reactions. It provides the fundamental energy needed to maintain basal metabolism during fat loss. Additionally, protein is relatively easy to obtain, as many everyday foods contain high-quality protein sources. Examples include lean meats, red meats, skinless chicken, seafood, dairy products, and soy products.

 

Fat is another vital macronutrient for the human body, serving numerous functions. It plays a crucial role in the growth of various cells and the regulation of hormones. Of course, excessive fat accumulation is the cause of obesity. Therefore, we must carefully manage the amount of fat consumed daily. From an intake perspective, moderation is key, and prioritizing high-quality fats is essential. In daily diets, coconut oil, extra virgin olive oil, deep-sea fish, and various nuts are all excellent sources of high-quality fats.

Additionally, when designing fitness meals, how much of each macronutrient should be consumed? It can actually be calculated based on body weight:

Carbohydrates: 2-3g/kg for muscle gain, 3-4g/kg for fat loss

Protein: 1.6-2.2g/kg for muscle gain, 2.3-3.1g/kg for fat loss

Fat: For muscle gain, consume 20% of daily intake; for fat loss, consume 0.9-1.3g/kg

 

Based on these figures, many readers should now have a general understanding of macronutrient ratios in daily diets. Beyond this, pay attention to cooking methods—preferably boiling or steaming—and aim for low-oil, low-salt, and low-sugar meals. Increase dietary fiber intake by regularly consuming fruits, vegetables, and whole grains. Fiber promotes intestinal motility and accelerates metabolic function. Avoid fried foods, high-sugar items, and sugary beverages whenever possible.

 

By mastering proper dietary habits, maintaining a scientifically balanced meal plan, and committing to consistent exercise, we can undoubtedly achieve our fitness goals and build a strong, healthy physique.

 

HARISON HR-X8 Home Exercise Bike

HARISON HR-X8 Home Exercise Bike – Your Ultimate Fitness Solution

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HR-X8: Safe and Durable Fitness Equipment for Every Home Gym

The HARISON HR-X8 exercise bike is designed with a 360° fully enclosed flywheel, ensuring a secure workout environment. This innovative feature eliminates risks of accidental injuries while providing quiet operation, making it ideal for home use. The durable design minimizes dust accumulation and reduces maintenance, offering long-lasting performance. As a trusted name in HARISON fitness equipment, this bike is perfect for fitness products wholesale buyers seeking reliable and safe options for their customers.

HARISON HR-X8 Home Exercise Bike

HR-X8: Heavy-Duty Construction for Maximum Stability

Engineered with commercial-grade steel, the HR-X8 boasts a robust triangular frame that supports users up to 400 lbs. Its heavy-duty structure ensures stability during intense workouts, catering to all fitness levels—from beginners to advanced athletes. For fitness equipment wholesale distributors, this bike represents a top-tier choice for bulk buy fitness equipment, combining strength and durability to meet high demand.

Duty Construction for Maximum Stability

HR-X8: Advanced Magnetic Resistance for Customized Workouts

Featuring the exclusive HARISON US Magnetic Mute System, the HR-X8 offers 5 resistance levels for personalized training. Whether warming up, burning calories, or strengthening muscles, this system delivers smooth and quiet performance. Exercise equipment distributors will appreciate its versatility, making it a standout in wholesale fitness equipment suppliers catalogs.

Advanced Magnetic Resistance for Customized Workouts

HR-X8: Smart Bluetooth Connectivity for Enhanced Training

Elevate workouts with the HR-X8’s smart Bluetooth technology, which syncs with fitness apps for real-time tracking of speed, distance, calories, and more. This feature appeals to modern fitness enthusiasts and adds value for fitness products wholesale buyers looking for tech-savvy equipment.

Smart Bluetooth Connectivity for Enhanced Training

HR-X8: Convenient Features for a Complete Workout Experience

– Integrated Dumbbell Rack: Combine cardio and strength training effortlessly.

– Waterproof Thick Seat Cushion: Ensures comfort during long sessions.

– iPad Holder: Stay entertained or follow workout videos while riding.

– Protective Caged Pedals: Safety-first design for intense rides.

Convenient Features for a Complete Workout Experience

HR-X8: Quick Assembly and Trusted Brand Support

With 80% pre-assembled parts, setup takes just 20 minutes. Backed by HARISON’s 20-year reputation and dedicated customer support, this bike is a low-hassle, high-quality addition for wholesale fitness equipment suppliers.

Quick Assembly and Trusted Brand Support

Swimming Beginners Must Read!

Swimming Beginners Must Read! A Minimalist Guide from Beginner to Pro

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For beginners learning to swim, the first step always starts with practicing breath-holding. Breath-holding is a required course in swimming lessons. To prevent developing a fear of water due to choking on water, we can begin by practicing in a basin filled with water.

01Basin Practice Method

First, take a deep breath and bravely submerge your face in the basin. If you’re afraid of choking on water, try slowly exhaling through your nose. As a beginner swimmer, dedicating just 15-30 minutes daily to breath-holding practice will yield noticeable progress in no time. Plus, the basin breath-holding method helps us acclimate to the aquatic environment. By the time we enter a pool or other real-water settings, we’ll have overcome any fear or anxiety about water, allowing us to dive into practical swimming drills much faster.

02Swimming Practice Methods

After mastering the face-down practice method, we can move on to pool breath-holding exercises. Before entering the shallow end of the pool, wet your body with pool water to acclimate to the temperature and avoid muscle cramps from sudden immersion in cold water.

Once prepared, enter the pool to begin practice. First, take a deep breath and slowly lower your body until the water covers your head. At this point, straighten your legs, sit on the pool floor, and experience the sensation of being underwater.

Many beginners, feeling nervous, instinctively exhale the air stored in their lungs, causing their bodies to sink. The solution is simple: just close your mouth tightly, pinch your nose, and try to blow air out. You’ll feel a sensation of pressure in your ears as the air rushes out, significantly reducing any discomfort.

Basin Practice Method

03Floating Practice Method

Once you’ve mastered the “breath-holding” skill, it’s time to move on to the next level and tackle the challenge. Level Two of swimming—floating.

Grab the pool edge with both hands, take a deep breath, submerge your head, lift your feet off the bottom, relax your body, and experience the sensation of floating in the water. After mastering the basic floating practice, try releasing your hands from the pool edge and relax your body into a starfish-like position floating in the water. Students can practice floating either face-down or face-up in the water. After mastering the “floating” skill, to help improve body position in the water, increase buoyancy, and reduce resistance, we also need to learn the “streamlined” skill.

04Assembly Line Practice Method

First, we’ll practice the basic posture for the streamline position on land: hands clasped tightly behind your head; engage your core and stretch your body upward, feeling yourself elongate. At this point, you can ask your instructor or classmates to check your form, or use a mirror to self-assess. Only with proper execution can we effectively improve our swimming speed.

Once you’ve mastered the correct basic posture, you can move to the water for practice. Push off the pool wall with your legs, glide forward for a distance, then tighten your core to keep your body extended. Experience the sensation of “gliding through the water.”

wimming Practice Methods

In summary, beginners should master three fundamental steps: breath control, floating, and the swimming stroke. Without proficiency in these three essential swimming skills, it is difficult to learn how to swim.

Understand the Key Elements of Muscle-Building Training to Double Your Muscle-Growth Results

Understand the Key Elements of Muscle-Building Training to Double Your Muscle-Growth Results

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Master concentric, eccentric, and isometric contractions to maximize muscle growth, enhance strength, and accelerate results with efficient, targeted training for all experience levels.

Now let’s talk about the basic elements of muscle-building training. What are these basic elements? They include things like how much weight to use during a muscle-building workout, how many sets to do, how to rest between sets, and how to schedule the training frequency. For muscle growth, training movements are the foundation, while the way you train is the core. The best way to arrange a muscle-building training program also depends on whether the person is a beginner or an experienced trainee—since their starting points differ, the recommendations will vary too.

A beginner refers to someone who has never trained at all and has no experience with any form of strength training.
An intermediate trainee is typically a person who has undergone systematic training for at least 6 to 8 months, with noticeable improvements in both muscle strength and muscle mass.
An advanced trainee generally refers to someone who has engaged in systematic training for at least one year or more, and has achieved a considerable level of improvement in both muscle strength and muscle circumference.

01Key Element of Muscle-Building Training: Muscle Contraction Methods

What is meant by “muscle contraction methods”? There are three main types of muscle contractions relevant to muscle-building training: concentric contraction, eccentric contraction, and isometric contraction.

 

When a person picks up a cup from a table and brings it to their mouth, the biceps brachii (upper arm muscle) undergoes concentric contraction during the “picking up” phase. Whether we use a barbell, dumbbell, or machine for training, as long as the weight (e.g., dumbbell plate) is moving upward, the muscle group being trained is performing a concentric contraction.

 

Eccentric contraction is the opposite of concentric contraction—it occurs when the muscle lengthens. For example, when placing the cup back on the table, the biceps brachii engages in eccentric contraction. During muscle-building training, the phase where the weight moves downward involves the trained muscle group performing eccentric contraction.

 

Isometric contraction happens when the muscle exerts force to keep a weight from moving up or down. A common example is the plank exercise, where many muscles are in isometric contraction. In this case, the muscles are working hard, but there is no visible movement of the body—it is a static state.
Key Elements of Muscle-Building Training
That is what concentric, eccentric, and isometric contractions mean. Of course, during training, the simplest way to tell them apart is by observing the movement trajectory of the weight: when the weight moves upward, the muscle (or group of muscles) generating force is undergoing concentric contraction; when the weight moves downward, the force-generating muscle (or group of muscles) is performing eccentric contraction; and when the weight remains suspended and stationary, the muscle is in isometric contraction.

02The Relationship Between Muscle Contraction Methods and Muscle-Building Training

So what is the relationship between muscle contraction methods and muscle-building training? Understanding these methods reveals that eccentric contraction is more effective for muscle growth.

 

For beginners, there is only one key point to focus on: during training, you must ensure that your exercise movements include an eccentric contraction phase. Prioritize eccentric contraction in your training, and it will suffice to guarantee that every exercise movement incorporates an eccentric contraction process.

 

For intermediate or advanced trainees, how should we emphasize eccentric training? In general, there are two main methods.

 

  1. Increase resistance during the eccentric training phase

    Train with a slightly heavier weight than usual. When performing an eccentric contraction, the same muscle can generate greater contraction force than during a concentric contraction. In other words, you may not be able to lift a 20-kilogram dumbbell, but you can usually lower it.

muscle contraction methods

  1. Adopt Pure Eccentric Training

    Eliminate the concentric phase—have a spotter complete the entire concentric phase for you, while you only focus on performing the eccentric phase. It is important to note that this training method is suitable only for trainees with sufficient experience, and proper safety precautions must be in place.

 

Veteran muscle-building trainees should use heavier weights to complete the eccentric contraction process. The speed of eccentric contraction can be increased moderately, but it must still remain an eccentric contraction. Since the muscle force generated during eccentric contraction is far greater than that during concentric contraction, heavier loads should be used for pure eccentric training.

 

With an understanding of the above muscle-building knowledge, you will be able to build muscle faster and achieve twice the result with half the effort when putting it into practice.
What is the use of drinking eight glasses of water a day

Which is healthier, drinking water or drinking tea?

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It is often said that the human body is 65% water. What is the difference between drinking water and drinking tea, and is there really a hierarchy between them?

01What is the use of drinking eight glasses of water a day?

1. Delaying Aging


Water accelerates metabolism, maintains cell viability, and promotes the excretion of toxins from the body, making it harder for fat to accumulate. Furthermore, when the skin lacks water, it suffers from insufficient blood and oxygen supply, which speeds up the body’s aging process. Therefore, maintaining regular water intake helps delay aging and better supports the normal functioning of various tissues, systems, and organs in the human body.

2. Preventing and Treating Kidney Stones


Epidemiological studies have shown that people with kidney stones typically drink less water than the general population. Insufficient water intake leads to reduced urine output, preventing the body from eliminating waste products—this creates favorable conditions for the formation of kidney stones.

3. Enhancing Intestinal Peristalsis and Preventing Constipation


The intestines also require water for moisture and regulation. A lack of water in the intestines can easily disrupt the process of food decomposition, digestion, and absorption. Feces are solid matter with a water content of 70%, so when the body is in a state of water deficiency, the intestines will absorb water from the feces, resulting in dry and hard stools and difficulty in excretion. If this persists, constipation will occur.

Preventing and Treating Kidney Stones

Precautions for Drinking Water

  1. Do not drink too much water at one time; instead, replenish water in small amounts and frequently. Drinking excessive water at a single sitting or only drinking when you are thirsty often leads to “drinking too hastily”. This is harmful to the kidneys. For people with hypertension, hyperlipidemia, hyperglycemia (the “three highs”) or cardiovascular diseases, it risks increasing the extra burden on the body, and the chance of unexpected health issues will also rise accordingly.
  2. Do not exceed the daily water intake limit. After excluding the water obtained from other foods, adults should drink 2,700-3,000 ml of water per day if there is no heavy sweating. Since individual conditions and actual feelings vary to some extent, the amount can be appropriately increased or decreased.
  3. The temperature of drinking water should be neither too low nor too high. Overly hot water is likely to scald the mucous membranes of the mouth, esophagus, gastrointestinal tract and throat, causing external damage to tissues and even inducing related cancers. Overly cold water will also cause adverse stimulation to blood vessels and the gastrointestinal tract, while increasing internal coldness (a concept in traditional Chinese medicine) and leading to excessive loss of yang qi (vital energy). In the long run, this will also affect physical health.

02Is drinking tea really healthy?

In addition to the fact that drinking tea is often mentioned as beneficial for cultivating one’s morality and nurturing one’s nature, scientists have also found that tea contains substances such as tea polyphenols and catechins, which are beneficial to human health. Tea polyphenols have been proven to improve diabetes and cardiovascular diseases, while catechins have effects such as lowering blood pressure, reducing blood lipids, and resisting oxidation.

 

Healthy tea drinking is also related to the type of tea. Strong tea, hot tea, and spoiled tea should not be consumed in large quantities. Similarly, one should not drink too much tea in general—excessive tea consumption can overstimulate the excitability of the brain, which is harmful to the cardiovascular system and nervous system. For patients with cardiovascular and cerebrovascular diseases, drinking strong tea may cause them to feel accelerated heart rate or even arrhythmia, leading to discomfort in the precordial area, worsening their condition or causing a recurrence.
Precautions for Drinking Water
Additionally, it is worth noting that some people are not suitable for drinking tea. For example, pregnant women, as well as those suffering from ulcerative gastrointestinal diseases, insomnia, fractures, or gout, should exercise caution.

 

Maintaining good health is related not only to what we drink but also to many other factors, such as diet, sleep, environment, and mood. Therefore, there is no need for us to overthink it.
Squats

How to Recover Quickly from a Groin Strain

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A groin strain is a common injury primarily caused by improper exercise techniques, which can lead to muscle tears and excruciating pain.

01 How to Treat a Groin Strain

Muscle strains are quite common and may not always be severe—sometimes they cause only mild discomfort. While normal walking may be difficult, limping can still get you where you need to go. Such injuries typically require only general treatment. After a groin strain, the safest approach is bed rest and immediate cessation of all physical activity to prevent further damage to the tendons.

Medication can also be used for groin strains. Most people opt for Yunnan Baiyao, often combined with anti-inflammatory and blood-circulation-promoting drugs. While effective, these medications take time to work. Pairing them with ice packs and massage can accelerate recovery.

Physical therapy is another option for groin strain patients. Treatments like infrared light therapy help absorb bruising and speed up healing.

02How to Exercise Scientifically

Action 1: Heel Slide with Ball Between Knees

Key Points: Lie on your back with your upper body flat on the bed and arms at your sides. Place a ball between your knees. Keep your heels on the bed and slide your lower legs backward while maintaining steady breathing. If no ball is available, use a pillow instead. Repeat this exercise in sets of 2, with 8 repetitions per set.

Heel Slide with Ball Between Knees

Exercise 2: Glute Bridge

Key Points: Start by lying flat on your back with your upper body pressed against the floor and arms relaxed at your sides. Bend your knees, then lift your hips upward, engaging your glutes to raise your thighs and lower back off the ground. Maintain steady breathing throughout. Repeat this exercise in sets of 2, performing 10 repetitions per set.

Glute Bridge

Exercise 3: Squats

Key Points: Perform this exercise in a standing position, maintaining an upright posture with arms crossed over the chest. Lower your body into a squat. Throughout the movement, ensure knees point in the direction of your toes. Repeat this exercise in sets of 2, with 8 repetitions per set.

Squats

Action 4: Lunges

Key Points: Keep your upper body upright with hands on hips. Stand with legs apart, shifting your weight onto the front supporting leg. Inhale as you lower into a lunge, exhale as you rise back up. Throughout the movement, ensure your knees point in the same direction as your toes. Repeat this exercise in sets of 2, performing 5 repetitions per set.

Lunges

The above four exercises can help improve stability in the lower limb joints and are highly effective for recovering from groin strains. However, remember to practice them 40 minutes after meals, 2 to 3 times daily.

During regular physical activities, we must take care to protect our bodies. If a muscle strain occurs, seek prompt treatment to avoid worsening the condition through delay, which could lead to more serious consequences.