CN112972994A - Arm exercise method for physical fitness - Google Patents
Arm exercise method for physical fitness Download PDFInfo
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- CN112972994A CN112972994A CN202110127164.0A CN202110127164A CN112972994A CN 112972994 A CN112972994 A CN 112972994A CN 202110127164 A CN202110127164 A CN 202110127164A CN 112972994 A CN112972994 A CN 112972994A
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- A—HUMAN NECESSITIES
- A63—SPORTS; GAMES; AMUSEMENTS
- A63B—APPARATUS FOR PHYSICAL TRAINING, GYMNASTICS, SWIMMING, CLIMBING, OR FENCING; BALL GAMES; TRAINING EQUIPMENT
- A63B21/00—Exercising apparatus for developing or strengthening the muscles or joints of the body by working against a counterforce, with or without measuring devices
- A63B21/06—User-manipulated weights
- A63B21/078—Devices for bench press exercises, e.g. supports, guiding means
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- A—HUMAN NECESSITIES
- A63—SPORTS; GAMES; AMUSEMENTS
- A63B—APPARATUS FOR PHYSICAL TRAINING, GYMNASTICS, SWIMMING, CLIMBING, OR FENCING; BALL GAMES; TRAINING EQUIPMENT
- A63B21/00—Exercising apparatus for developing or strengthening the muscles or joints of the body by working against a counterforce, with or without measuring devices
- A63B21/06—User-manipulated weights
- A63B21/072—Dumb-bells, bar-bells or the like, e.g. weight discs having an integral peripheral handle
- A63B21/0726—Dumb bells, i.e. with a central bar to be held by a single hand, and with weights at the ends
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- A—HUMAN NECESSITIES
- A63—SPORTS; GAMES; AMUSEMENTS
- A63B—APPARATUS FOR PHYSICAL TRAINING, GYMNASTICS, SWIMMING, CLIMBING, OR FENCING; BALL GAMES; TRAINING EQUIPMENT
- A63B23/00—Exercising apparatus specially adapted for particular parts of the body
- A63B23/035—Exercising apparatus specially adapted for particular parts of the body for limbs, i.e. upper or lower limbs, e.g. simultaneously
- A63B23/12—Exercising apparatus specially adapted for particular parts of the body for limbs, i.e. upper or lower limbs, e.g. simultaneously for upper limbs or related muscles, e.g. chest, upper back or shoulder muscles
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- Health & Medical Sciences (AREA)
- Orthopedic Medicine & Surgery (AREA)
- General Health & Medical Sciences (AREA)
- Physical Education & Sports Medicine (AREA)
- Life Sciences & Earth Sciences (AREA)
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Abstract
The invention discloses an arm exercise method for physical fitness, belonging to the technical field of physical fitness. According to the arm exercise method for physical fitness, the exercise action of the arm is reasonably normalized, so that the exercise is twice with half the effort, meanwhile, the arm is not hurt, and the dumbbell is reasonably used as an auxiliary device for performing arm exercise, so that the exercise effect of the arm exercise method for physical fitness is ensured; through setting up the body-building chair, can carry out the back cushion of body-building chair highly with the regulation on the angle, the flexibility of body-building chair is strong for some lower or higher users of height can adjust the exercise according to the self condition, when having guaranteed this arm exercise method for physical training and body-building exercise effect, the adjustment method is simple swift, helps extensive popularization.
Description
Technical Field
The invention belongs to the technical field of physical fitness, and particularly relates to a method for exercising arms for physical fitness.
Background
Body-building is a sports item, can divide into apparatus to take exercise and non-apparatus to take exercise, and body-building apparatus is the equipment that supplies people to take exercises to use, according to different training methods, divide into comprehensive body-building apparatus, local body-building apparatus, small-size body-building apparatus etc. can help the user to take exercise each position of health.
At present, many people can intentionally exercise their arm strength to strengthen their arm strength, and in order to effectively exercise their arms, people can train with the help of suitable fitness equipment to improve the fitness effect.
Many people often master the bad exercise action when taking exercise of own arm strength, get up with half the effort, wrong exercise method causes irreparable organism harm even easily to the arm, and the back cushion of some fitness equipment is fixed simultaneously for some users that the height is lower adjust inconveniently, and the practicality is lower, can not adjust according to user's demand, and the flexibility is poor.
Disclosure of Invention
In view of the shortcomings of the prior art, the invention provides an arm exercise method for physical fitness, which solves the problems in the background art.
In order to achieve the purpose, the invention provides the following technical scheme: a method for exercising arms for physical fitness is characterized in that dumbbell and a fitness chair are used for exercising the muscles of the arms, the fitness chair comprises a mounting frame, a cushion, a back cushion, a reinforcing seat and a leg blocking device, and the method for exercising the arms for physical fitness comprises the following steps:
s1, gripping the dumbbell tightly with two hands, enabling the palm to move forward, clamping the shoulders of the two arms to stand, lifting the chest, contracting the abdomen and lifting the hip;
s2, holding the dumbbell by two hands, moving forward, then approaching the dumbbell upwards to the shoulders until the upper arm stops completely, and slowly restoring;
s3, repeating the actions of the previous step, and performing 3 groups of actions, wherein the left hand and the right hand of each group of actions are respectively performed for 10 times;
s4, adjusting the fitness chair to be in a lying state, sitting on the cushion, placing the feet on the ground, and enabling the distance between the feet to be slightly wider than the shoulder;
s5, gripping the dumbbell, enabling the upper arm to abut against the inner side of the thigh above the knee, grabbing the arm of the dumbbell to bend, and tightening biceps;
s6, the arm and the shoulder blade are still, the forearm contracts towards the upper arm, the biceps is tight and loose, and the reduction is slow;
s7, repeating the actions of the previous step, and performing 3 groups of actions, wherein the left hand and the right hand of each group of actions are respectively performed for 10 times;
s8, adjusting the back cushion of the fitness chair to incline at 45 degrees, laying on the back cushion, tightly holding the dumbbell with two hands, pressing two feet against one side of the leg blocking device, flatly laying on the ground, tightening biceps, slightly bending the elbow, tightly holding the dumbbell, and stretching the chest and contracting the abdomen;
s9, bending the small arm upwards, stabilizing the upper arm and the shoulder blade, tightening the biceps, and slowly restoring;
s10, repeating the actions of the previous step, and performing 3 groups of actions, wherein each group of actions is performed for 10 times;
s11, adjusting the back cushion of the fitness chair to incline at 60 degrees, tightly holding the dumbbell with one hand, enabling the arm to be close to the upper half part of the back cushion, slightly bending the arm holding the dumbbell, keeping the biceps tight all the time, and placing the other arm between the back cushion and the upper arm;
s12, the forearm is bent to the upper arm, the upper arm and the shoulder blade are completely stable and immobile, and the biceps is always tight and slowly restored;
s13, repeating the actions of the previous step, and performing 3 groups of actions, wherein the left hand and the right hand of each group of actions are respectively performed for 10 times;
and S14, completing arm exercise movement practice.
This technical scheme is further optimized, the one end of mounting bracket has the connecting rod through turning block swing joint, the outside surperficial threaded connection of turning block has a locking bolt, the surface activity of connecting rod has cup jointed the regulation seat, cushion fixed mounting is on the upper surface of adjusting the seat, adjust the surface of seat and seted up adjusting shim, adjusting shim is provided with adjusting bolt on the surface, a plurality of regulation holes have been seted up on the surface of connecting rod, the other end fixed mounting of connecting rod has the installation piece, the lower fixed surface of installation piece installs the reinforcement frame, it pegs graft in the inside of reinforcing frame through the bolt to reinforce the seat, the second reinforcing hole has been seted up on the surface of reinforcement frame, first reinforcing hole has been seted up on the top of reinforcement seat.
Further optimize this technical scheme, cushion fixed mounting is at the upper surface of mounting bracket, keep off leg ware fixed mounting at the other end of mounting bracket.
Further optimize this technical scheme, the locking bolt is used for locking the card to die to the connecting rod in the position of turning block behind connecting rod angle of adjustment, supports fixedly to the connection angle of connecting rod and mounting bracket.
This technical scheme is further optimized, the lower fixed surface of mounting bracket installs the tripod, the tripod is used for supporting the mounting bracket and places.
Further optimize this technical scheme, adjusting bolt threaded connection is in the inside of regulation hole for carry out reciprocal anchorage to adjusting seat and connecting rod, through the regulation hole of adjusting bolt threaded connection on different positions, thereby the position of adjustment cushion on the connecting rod.
Further optimize this technical scheme, the equal fixed mounting of the upper surface of installation piece and the lower surface of cushion has the buffer block, the buffer block can block each other when adjusting the seat and not fixed.
Further optimize this technical scheme, when reinforcing seat pegs graft inside the reinforcement frame, first reinforcement hole and second reinforcement hole are superimposed and are fixed with the bolt.
Further optimizing the technical scheme, in the step S8, the operation of adjusting the backrest of the chair to be inclined at 45 ° includes taking out the bolt, separating the reinforcement seat from the reinforcement frame, loosening the locking bolt, adjusting the position of the connecting rod until the backrest of the chair is inclined at 45 °, locking the locking bolt, adjusting the adjusting holes of the adjusting bolt in different positions for adjusting the position of the backrest, and after the adjustment is completed, tightly attaching the adjusting bolt to the adjusting pad to complete the fixing of the adjusting seat.
Further optimizing the technical scheme, in S11, the operation of adjusting the back cushion of the chair to incline at 60 ° includes taking out the bolt, separating the reinforcing seat from the reinforcing frame, loosening the locking bolt, adjusting the position of the connecting rod until the back cushion of the chair inclines at 60 °, locking the locking bolt, adjusting the adjusting holes of the adjusting bolt at different positions for adjusting the position of the back cushion, and after the adjustment is completed, tightly attaching the adjusting bolt to the adjusting pad to complete the fixing of the adjusting seat.
Compared with the prior art, the invention provides the arm exercising method for physical fitness, which has the following beneficial effects:
1. this arm exercise method for physical training exercises through exercising the action to the arm and carrying out reasonable standard, tempers the time getting up with half the effort, also can not hinder the arm simultaneously to rationally utilize the dumbbell to carry out the arm exercise as auxiliary equipment, guaranteed this arm exercise method for physical training exercise's exercise effect.
2. This arm method of taking exercise for physical training through setting up the body-building chair, can carry out the back cushion to the body-building chair highly with the regulation in the angle, the flexibility of body-building chair is strong for some lower or higher users of height can adjust the exercise according to the self condition, when having guaranteed this arm method of taking exercise for physical training's exercise effect, the adjustment method is simple swift, helps extensive popularization.
Drawings
FIG. 1 is a schematic structural view of a fitness chair in a lying state according to an arm exercise method for physical fitness according to the present invention;
FIG. 2 is a schematic view of a connection structure of a reinforcement frame of a chair for exercise according to the arm exercise method for physical exercise of the present invention;
FIG. 3 is a schematic structural view of a fitness chair at 45 degrees in the arm exercise method for physical fitness according to the present invention;
fig. 4 is a schematic structural diagram of a fitness chair at 60 ° in the arm exercise method for physical fitness according to the present invention.
In the figure: 1. a mounting frame; 2. a connecting rod; 3. a cushion; 4. back cushion; 5. a leg blocking device; 6. a tripod; 7. a reinforcing seat; 8. a first reinforcement hole; 9. reinforcing the frame; 10. a second reinforcement hole; 11. mounting blocks; 12. a buffer block; 13. rotating the block; 14. locking the bolt; 15. an adjusting seat; 16. adjusting the gasket; 17. an adjustment hole; 18. and adjusting the bolt.
Detailed Description
The technical solutions in the embodiments of the present invention will be clearly and completely described below with reference to the embodiments of the present invention, and it is obvious that the described embodiments are only a part of the embodiments of the present invention, and not all of the embodiments. All other embodiments, which can be derived by a person skilled in the art from the embodiments given herein without making any creative effort, shall fall within the protection scope of the present invention.
The first embodiment is as follows:
referring to fig. 1 and 2, a method for exercising arm for physical fitness exercises, wherein arm muscles are exercised by using dumbbells and a fitness chair, the fitness chair comprises a mounting frame 1, a cushion 3, a back cushion 4, a reinforcing seat 7 and a leg blocking device 5, and the method for exercising arm for physical fitness exercises comprises the following steps:
s1, gripping the dumbbell tightly with two hands, enabling the palm to move forward, clamping the shoulders of the two arms to stand, lifting the chest, contracting the abdomen and lifting the hip;
s2, holding the dumbbell by two hands, moving forward, then approaching the dumbbell upwards to the shoulders until the upper arm stops completely, and slowly restoring;
s3, repeating the actions of the previous step, and performing 3 groups of actions, wherein the left hand and the right hand of each group of actions are respectively performed for 10 times;
s4, adjusting the fitness chair to be in a flat lying state, sitting on the cushion 3, enabling the feet to be placed on the ground, and enabling the distance between the feet to be slightly wider than the shoulder;
s5, gripping the dumbbell, enabling the upper arm to abut against the inner side of the thigh above the knee, grabbing the arm of the dumbbell to bend, and tightening biceps;
s6, the arm and the shoulder blade are still, the forearm contracts towards the upper arm, the biceps is tight and loose, and the reduction is slow;
s7, repeating the actions of the previous step, and performing 3 groups of actions, wherein the left hand and the right hand of each group of actions are respectively performed for 10 times;
s8, adjusting the back cushion 4 of the fitness chair to incline at 45 degrees, laying on the back cushion 4, tightly holding the dumbbell with two hands, propping one side of the leg blocking device 5 with two feet, flatly laying on the ground, tightening biceps, slightly bending the elbow, tightly holding the dumbbell, and stretching the chest and contracting the abdomen;
s9, bending the small arm upwards, stabilizing the upper arm and the shoulder blade, tightening the biceps, and slowly restoring;
s10, repeating the actions of the previous step, and performing 3 groups of actions, wherein each group of actions is performed for 10 times;
s11, adjusting the back cushion 4 of the fitness chair to incline at 60 degrees, tightly holding the dumbbell with one hand, enabling the arm to be close to the upper half part of the back cushion 4, slightly bending the arm holding the dumbbell, keeping the biceps tight all the time, and placing the other arm between the back cushion 4 and the upper arm;
s12, the forearm is bent to the upper arm, the upper arm and the shoulder blade are completely stable and immobile, and the biceps is always tight and slowly restored;
s13, repeating the actions of the previous step, and performing 3 groups of actions, wherein the left hand and the right hand of each group of actions are respectively performed for 10 times;
and S14, completing arm exercise movement practice.
Specifically, the one end of mounting bracket 1 has connecting rod 2 through turning block 13 swing joint, the outside surperficial threaded connection of turning block 13 has locking bolt 14, the surface activity of connecting rod 2 has cup jointed regulation seat 15, cushion 4 fixed mounting is on the upper surface of adjusting seat 15, adjust the surface of seat 15 and seted up adjusting shim 16, adjusting shim 16 is provided with adjusting bolt 18 on the surface, a plurality of regulation holes 17 have been seted up on the surface of connecting rod 2, the other end fixed mounting of connecting rod 2 has installation piece 11, the lower fixed surface of installation piece 11 installs reinforcing frame 9, reinforcing seat 7 pegs graft in reinforcing frame 9's inside through the bolt, reinforcing frame 9's surface has seted up second reinforcing hole 10, reinforcing seat 7's top has seted up first reinforcing hole 8.
Specifically, the cushion 3 is fixedly mounted on the upper surface of the mounting frame 1, and the leg blocking device 5 is fixedly mounted at the other end of the mounting frame 1.
Specifically, the locking bolt 14 is used for locking and clamping the position of the rotating block 13 of the connecting rod 2 after the angle of the connecting rod 2 is adjusted, and supporting and fixing the connecting angle between the connecting rod 2 and the mounting rack 1.
Specifically, the lower surface fixed mounting of mounting bracket 1 has tripod 6, tripod 6 is used for supporting mounting bracket 1 and places.
Specifically, the adjusting bolt 18 is screwed in the adjusting hole 17 for fixing the adjusting seat 15 and the connecting rod 2 to each other, and the adjusting bolt 18 is screwed in the adjusting hole 17 at different positions to adjust the position of the back cushion 4 on the connecting rod 2.
Specifically, the upper surface of the mounting block 11 and the lower surface of the back cushion 4 are both fixedly mounted with a buffer block 12, and the buffer block 12 can block each other when the adjusting seat 15 is not fixed.
Specifically, when the reinforcing base 7 is inserted into the reinforcing frame 9, the first reinforcing holes 8 and the second reinforcing holes 10 are overlapped and fixed by using bolts.
Referring to fig. 3, in step S8, the operation of adjusting the backrest 4 of the exercise chair to incline at 45 ° includes removing the latch, disengaging the reinforcement seat 7 from the reinforcement frame 9, loosening the locking bolt 14, adjusting the position of the connecting rod 2 until the backrest 4 of the exercise chair inclines at 45 °, locking the locking bolt 14, adjusting the adjusting holes 17 of the adjusting bolt 18 at different positions for adjusting the position of the backrest 4, and after the adjustment is completed, the adjusting bolt 18 tightly fits the adjusting washer 16 to complete the fixing of the adjusting seat 15.
Referring to fig. 4, in step S11, the operation of adjusting the backrest 4 of the exercise chair to incline at 60 ° includes removing the latch, disengaging the reinforcement seat 7 from the reinforcement frame 9, loosening the locking bolt 14, adjusting the position of the connecting rod 2 until the backrest 4 of the exercise chair inclines at 60 °, locking the locking bolt 14, adjusting the adjusting hole 17 of the adjusting bolt 18 at different positions for adjusting the position of the backrest 4, and after the adjustment is completed, the adjusting bolt 18 tightly fits the adjusting washer 16 to complete the fixing of the adjusting seat 15.
Example two:
a method for exercising arm for physical fitness is characterized in that the arm muscle is exercised with high strength by using a dumbbell and a fitness chair, the fitness chair comprises a mounting frame 1, a cushion 3, a back cushion 4, a reinforcing seat 7 and a leg blocking device 5, and the method for exercising arm for physical fitness comprises the following steps:
s1, gripping the dumbbell tightly with two hands, enabling the palm to move forward, clamping the shoulders of the two arms to stand, lifting the chest, contracting the abdomen and lifting the hip;
s2, holding the dumbbell by two hands, moving forward, then approaching the dumbbell upwards to the shoulders until the upper arm stops completely, and slowly restoring;
s3, repeating the actions of the previous step, and performing 5 groups of actions, wherein the left hand and the right hand of each group of actions are respectively performed for 10 times;
s4, adjusting the fitness chair to be in a flat lying state, sitting on the cushion 3, enabling the feet to be placed on the ground, and enabling the distance between the feet to be slightly wider than the shoulder;
s5, gripping the dumbbell, enabling the upper arm to abut against the inner side of the thigh above the knee, grabbing the arm of the dumbbell to bend, and tightening biceps;
s6, the arm and the shoulder blade are still, the forearm contracts towards the upper arm, the biceps is tight and loose, and the reduction is slow;
s7, repeating the actions of the previous step, and performing 5 groups of actions, wherein the left hand and the right hand of each group of actions are respectively performed for 10 times;
s8, adjusting the back cushion 4 of the fitness chair to incline at 45 degrees, laying on the back cushion 4, tightly holding the dumbbell with two hands, propping one side of the leg blocking device 5 with two feet, flatly laying on the ground, tightening biceps, slightly bending the elbow, tightly holding the dumbbell, and stretching the chest and contracting the abdomen;
s9, bending the small arm upwards, stabilizing the upper arm and the shoulder blade, tightening the biceps, and slowly restoring;
s10, repeating the actions of the previous step, and performing 5 groups of actions, wherein each group of actions is performed for 10 times;
s11, adjusting the back cushion 4 of the fitness chair to incline at 60 degrees, tightly holding the dumbbell with one hand, enabling the arm to be close to the upper half part of the back cushion 4, slightly bending the arm holding the dumbbell, keeping the biceps tight all the time, and placing the other arm between the back cushion 4 and the upper arm;
s12, the forearm is bent to the upper arm, the upper arm and the shoulder blade are completely stable and immobile, and the biceps is always tight and slowly restored;
s13, repeating the actions of the previous step, and performing 5 groups of actions, wherein the left hand and the right hand of each group of actions are respectively performed for 10 times;
and S14, completing arm exercise movement practice.
If the exercise intensity of the user is low, the group number of the actions in the steps is adjusted to be 3, and the times of each group of actions are adjusted to be 8.
Specifically, the one end of mounting bracket 1 has connecting rod 2 through turning block 13 swing joint, the outside surperficial threaded connection of turning block 13 has locking bolt 14, the surface activity of connecting rod 2 has cup jointed regulation seat 15, cushion 4 fixed mounting is on the upper surface of adjusting seat 15, adjust the surface of seat 15 and seted up adjusting shim 16, adjusting shim 16 is provided with adjusting bolt 18 on the surface, a plurality of regulation holes 17 have been seted up on the surface of connecting rod 2, the other end fixed mounting of connecting rod 2 has installation piece 11, the lower fixed surface of installation piece 11 installs reinforcing frame 9, reinforcing seat 7 pegs graft in reinforcing frame 9's inside through the bolt, reinforcing frame 9's surface has seted up second reinforcing hole 10, reinforcing seat 7's top has seted up first reinforcing hole 8.
Specifically, the cushion 3 is fixedly mounted on the upper surface of the mounting frame 1, and the leg blocking device 5 is fixedly mounted at the other end of the mounting frame 1.
Specifically, the locking bolt 14 is used for locking and clamping the position of the rotating block 13 of the connecting rod 2 after the angle of the connecting rod 2 is adjusted, and supporting and fixing the connecting angle between the connecting rod 2 and the mounting rack 1.
Specifically, the lower surface fixed mounting of mounting bracket 1 has tripod 6, tripod 6 is used for supporting mounting bracket 1 and places.
Specifically, the adjusting bolt 18 is screwed in the adjusting hole 17 for fixing the adjusting seat 15 and the connecting rod 2 to each other, and the adjusting bolt 18 is screwed in the adjusting hole 17 at different positions to adjust the position of the back cushion 4 on the connecting rod 2.
Specifically, the upper surface of the mounting block 11 and the lower surface of the back cushion 4 are both fixedly mounted with a buffer block 12, and the buffer block 12 can block each other when the adjusting seat 15 is not fixed.
Specifically, when the reinforcing base 7 is inserted into the reinforcing frame 9, the first reinforcing holes 8 and the second reinforcing holes 10 are overlapped and fixed by using bolts.
Specifically, in S8, the operation of adjusting the inclination of the back cushion 4 of the exercise chair at 45 ° includes taking out the plug, separating the reinforcing seat 7 from the reinforcing frame 9, loosening the locking bolt 14, adjusting the position of the connecting rod 2 until the inclination of the back cushion 4 of the exercise chair at 45 °, locking the locking bolt 14, adjusting the adjusting hole 17 of the adjusting bolt 18 at different positions, so as to adjust the position of the back cushion 4, and after the adjustment is completed, the adjusting bolt 18 tightly fits the adjusting washer 16 to complete the fixing of the adjusting seat 15. The arm exercise method for physical fitness ensures the exercise effect, and meanwhile, the adjustment method is simple and rapid, and is beneficial to large-scale popularization.
Specifically, in S11, the operation of adjusting the inclination of the back cushion 4 of the exercise chair to 60 ° includes taking out the plug, separating the reinforcing seat 7 from the reinforcing frame 9, loosening the locking bolt 14, adjusting the position of the connecting rod 2 until the back cushion 4 of the exercise chair is inclined to 60 °, locking the locking bolt 14, adjusting the adjusting hole 17 of the adjusting bolt 18 at different positions to adjust the position of the back cushion 4, and after the adjustment is completed, the adjusting bolt 18 tightly fits the adjusting washer 16 to complete the fixing of the adjusting seat 15. The arm exercise method for physical fitness ensures the exercise effect, and meanwhile, the adjustment method is simple and rapid, and is beneficial to large-scale popularization.
The invention has the beneficial effects that:
1. the arm exercising method for physical fitness is characterized in that the arm exercising action is reasonably normalized, the exercising is twice with half the effort, the arms are not hurt, and the dumbbells are reasonably used as auxiliary equipment to exercise the arms, so that the exercising effect of the arm exercising method for physical fitness is ensured,
2. this arm method of taking exercise for physical training through setting up the body-building chair, can carry out the regulation in height and angle to the cushion 4 of body-building chair, and the flexibility of body-building chair is strong for some lower or higher users of height can adjust the exercise according to the self condition, when having guaranteed this arm method of taking exercise for physical training's exercise effect, the adjustment method is simple swift, helps extensive popularization.
In the description herein, references to the description of the term "one embodiment," "some embodiments," "an example," "a specific example," or "some examples," etc., mean that a particular feature, structure, material, or characteristic described in connection with the embodiment or example is included in at least one embodiment or example of the invention. In this specification, the schematic representations of the terms used above are not necessarily intended to refer to the same embodiment or example. Furthermore, the particular features, structures, materials, or characteristics described may be combined in any suitable manner in any one or more embodiments or examples. Furthermore, various embodiments or examples and features of different embodiments or examples described in this specification can be combined and combined by one skilled in the art without contradiction.
Although embodiments of the present invention have been shown and described, it will be appreciated by those skilled in the art that changes, modifications, substitutions and alterations can be made in these embodiments without departing from the principles and spirit of the invention, the scope of which is defined in the appended claims and their equivalents.
Claims (10)
1. The arm exercising method for physical fitness is characterized in that a dumbbell and a fitness chair are used for exercising arm muscles, the fitness chair comprises a mounting frame (1), a cushion (3), a back cushion (4), a reinforcing seat (7) and a leg blocking device (5), and the arm exercising method for physical fitness comprises the following steps:
s1, gripping the dumbbell tightly with two hands, enabling the palm to move forward, clamping the shoulders of the two arms to stand, lifting the chest, contracting the abdomen and lifting the hip;
s2, holding the dumbbell by two hands, moving forward, then approaching the dumbbell upwards to the shoulders until the upper arm stops completely, and slowly restoring;
s3, repeating the actions of the previous step, and performing 3 groups of actions, wherein the left hand and the right hand of each group of actions are respectively performed for 10 times;
s4, adjusting the fitness chair to be in a lying state, sitting on the cushion (3), placing two feet on the ground, and enabling the distance between the feet to be slightly wider than the shoulder;
s5, gripping the dumbbell, enabling the upper arm to abut against the inner side of the thigh above the knee, grabbing the arm of the dumbbell to bend, and tightening biceps;
s6, the arm and the shoulder blade are still, the forearm contracts towards the upper arm, the biceps is tight and loose, and the reduction is slow;
s7, repeating the actions of the previous step, and performing 3 groups of actions, wherein the left hand and the right hand of each group of actions are respectively performed for 10 times;
s8, adjusting the back cushion (4) of the fitness chair to incline at an angle of 45 degrees, laying on the back cushion (4), tightly holding the dumbbell with two hands, pressing two feet against one side of the leg blocking device (5), laying on the ground, tightening biceps, slightly bending elbows, tightly holding the dumbbell, and stretching chest and contracting abdomen;
s9, bending the small arm upwards, stabilizing the upper arm and the shoulder blade, tightening the biceps, and slowly restoring;
s10, repeating the actions of the previous step, and performing 3 groups of actions, wherein each group of actions is performed for 10 times;
s11, adjusting the back cushion (4) of the fitness chair to incline at 60 degrees, tightly holding the dumbbell with one hand, enabling the arm to be close to the upper half part of the back cushion (4), slightly bending the arm holding the dumbbell, tightening the biceps all the time, and placing the other arm between the back cushion (4) and the upper arm;
s12, the forearm is bent to the upper arm, the upper arm and the shoulder blade are completely stable and immobile, and the biceps is always tight and slowly restored;
s13, repeating the actions of the previous step, and performing 3 groups of actions, wherein the left hand and the right hand of each group of actions are respectively performed for 10 times;
and S14, completing arm exercise movement practice.
2. The exercise method for the arm used for physical fitness according to claim 1, wherein one end of the mounting frame (1) is movably connected with a connecting rod (2) through a rotating block (13), the surface of the outer part of the rotating block (13) is in threaded connection with a locking bolt (14), the outer surface of the connecting rod (2) is movably sleeved with an adjusting seat (15), the back cushion (4) is fixedly installed on the upper surface of the adjusting seat (15), the surface of the adjusting seat (15) is provided with an adjusting gasket (16), the surface of the adjusting gasket (16) is provided with an adjusting bolt (18), the surface of the connecting rod (2) is provided with a plurality of adjusting holes (17), the other end of the connecting rod (2) is fixedly installed with a mounting block (11), the lower surface of the mounting block (11) is fixedly installed with a reinforcing frame (9), the reinforcing seat (7) is inserted into the reinforcing frame (9) through a bolt, the surface of the reinforcing frame (9) is provided with a second reinforcing hole (10), and the top end of the reinforcing seat (7) is provided with a first reinforcing hole (8).
3. A method of exercising arms for physical fitness according to claim 2, wherein the cushion (3) is fixedly mounted on the upper surface of the mounting frame (1) and the leg stop (5) is fixedly mounted at the other end of the mounting frame (1).
4. The exercise method for the arm used for the physical fitness according to claim 2, wherein the locking bolt (14) is used for locking and clamping the position of the connecting rod (2) on the rotating block (13) after the connecting rod (2) is adjusted in angle, and supporting and fixing the connecting angle of the connecting rod (2) and the mounting frame (1).
5. A method for exercising arms for physical fitness according to claim 2, wherein a tripod (6) is fixedly mounted on the lower surface of the mounting frame (1), and the tripod (6) is used for supporting and placing the mounting frame (1).
6. The exercise method for arms used for physical exercise according to claim 2, wherein the adjusting bolt (18) is screwed into the inside of the adjusting hole (17) for fixing the adjusting seat (15) and the connecting rod (2) to each other, and the position of the back cushion (4) on the connecting rod (2) is adjusted by adjusting the adjusting hole (17) where the adjusting bolt (18) is screwed into different positions.
7. A method for exercising arms for physical fitness according to claim 2, characterized in that the upper surface of the mounting block (11) and the lower surface of the back cushion (4) are fixedly provided with buffer blocks (12), and the buffer blocks (12) can block each other when the adjusting seat (15) is not fixed.
8. The exercise method for arms for physical exercise according to claim 2, wherein the first reinforcement holes (8) and the second reinforcement holes (10) are overlapped and fixed by means of bolts when the reinforcement base (7) is inserted inside the reinforcement frame (9).
9. The exercise method for arms for physical exercise as claimed in claim 1, wherein the operation of adjusting the inclination of the back cushion (4) of the exercise chair at 45 ° in S8 is to take out the pins, disengage the reinforcement base (7) from the reinforcement frame (9), loosen the locking bolts (14), adjust the position of the connecting rod (2) until the inclination of the back cushion (4) of the exercise chair at 45 °, lock the locking bolts (14), adjust the adjusting holes (17) of the adjusting bolts (18) at different positions for adjusting the position of the back cushion (4), and after the adjustment, the adjusting bolts (18) tightly fit on the adjusting washers (16) to complete the fixing of the adjusting base (15).
10. The exercise method for arms for physical exercise as claimed in claim 1, wherein the operation of adjusting the inclination of the back cushion (4) of the exercise chair at 60 ° in S11 is to take out the pins, disengage the reinforcement base (7) from the reinforcement frame (9), loosen the locking bolts (14), adjust the position of the connecting rod (2) until the inclination of the back cushion (4) of the exercise chair at 60 °, lock the locking bolts (14), adjust the adjusting holes (17) of the adjusting bolts (18) at different positions for adjusting the position of the back cushion (4), and after the adjustment, the adjusting bolts (18) tightly fit on the adjusting washers (16) to complete the fixing of the adjusting base (15).
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| Application Number | Priority Date | Filing Date | Title |
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| CN202110127164.0A CN112972994A (en) | 2021-01-29 | 2021-01-29 | Arm exercise method for physical fitness |
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| CN202110127164.0A CN112972994A (en) | 2021-01-29 | 2021-01-29 | Arm exercise method for physical fitness |
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| CN112972994A true CN112972994A (en) | 2021-06-18 |
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| US20190329116A1 (en) * | 2009-09-21 | 2019-10-31 | Millennium Fitness Ltd | Group exercise program utilizing free weight, machine fitness accessory and body movement exercise combination |
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Application publication date: 20210618 |