各大社区都有各种训练器材，随时随地为全民健身提供便利。然而，由于缺乏健身指导，训练器材的不当使用适得其反。既要活动身体骨骼，又要避免伤害，做到两全其美。今天，让我们来谈谈使用
山东济宁训练器材时需要注意的事项。
Each major community has various professional training equipment, providing convenience for national fitness anytime and anywhere. However, due to the lack of fitness guidance, the improper use of professional training equipment has the opposite effect. To achieve the best of both worlds, it is necessary to move the body's bones while avoiding harm. Today, let's talk about the precautions to be taken when using professional training equipment in Jining, Shandong.
经常参加体育锻炼的人要掌握运动量的速度，脉搏一般不超过110次/分钟，高不超过120次/分钟。不经常或根本不参加体育锻炼的同志，要选择适合自己的运动。
People who frequently participate in physical exercise should master the speed of exercise volume, with a pulse generally not exceeding 110 beats per minute and a high pulse not exceeding 120 beats per minute. Comrades who do not participate in physical exercise regularly or at all should first choose sports that are suitable for themselves.
2.运动前一定要做好准备，热身10~15分钟左右。这样做可以防止扭脖子、扭腰和神经损伤。
2. Before exercising, be sure to get ready and warm up for about 10-15 minutes. This can prevent neck twisting, waist twisting, and nerve damage.
3.运动后做一些整理活动。由于运动后毛细血管扩张，如果坐在地上，人的血液不能回到身体远端的心脏，会感到窒息，老同志患有高血压和心脏病，运动后散步，缓冲约10分钟。
3. Do some organizing activities after exercise. Due to the dilation of capillaries after exercise, if one sits on the ground, their blood cannot return to the far end of the body's heart, causing suffocation. Elderly comrades suffer from high blood pressure and heart disease. After exercise, take a walk and buffer for about 10 minutes.
4.掌握运动时间。每次的锻炼时间好在40分钟左右，左不要低于30分钟，右不要超过1小时。
4. Master exercise time. The exercise time should be around 40 minutes each time, with no less than 30 minutes on the left and no more than 1 hour on the right.
常用训练器材使用注意事项：
Precautions for using commonly used professional training equipment:
单杠组合:双手握住横杠，防止摔倒受伤。
Horizontal Bar Combination: Hold the horizontal bar with both hands to prevent falls and injuries.
2.旋转健腰器:扭转时控制腰部，幅度不宜过大。永远不要离开手柄，保持扭腰角低于45度，扭转速度要慢而均匀。
2. Rotating waist strengthening device: Control the waist during twisting, and the amplitude should not be too large. Never leave the handle, keep the waist angle below 45 degrees, and twist slowly and evenly.
3.背部按摩器:用力适中，动作由慢到快。
3. Back massager: Apply moderate force and move from slow to fast.
4.跷跷板:双手握住扶手，振荡频率不宜过快或过大，否则容易引起骨质疏松症椎体压缩骨折或尾骨。
4. Seesaw: Hold the armrest with both hands, and the oscillation frequency should not be too fast or too high, otherwise it can easily cause osteoporosis, vertebral compression fracture, or coccyx.
5.太空漫步机:不要摆动太大。特别是老年人肌肉柔韧性差，如果腿摆动太大，速度太快，很容易拉伤脊柱周围的肌肉。所以摆腿的幅度应该是45°频率控制在每次3秒左右为宜。
5. Spacewalk: Do not swing too much. Especially in the elderly, muscle flexibility is poor. If the legs swing too much and at too fast a speed, it is easy to strain the muscles around the spine. So the amplitude of swinging the legs should be 45° It is advisable to control the frequency at around 3 seconds each time.
6.踢力训练器:老年髋骨软化症禁用。髋关节软化的主要症状是膝关节疼痛。这样的老年人，原来髋关节的负重功能不好，如果再进行踏板运动，伸膝肌可能会受损，从而加重病情。
6. Kick force training device: Disabled for elderly patients with hip osteomalacia. The main symptom of hip joint softening is knee joint pain. For elderly people like this, the weight-bearing function of the hip joint is not good, and if they continue to pedal, the knee extensor muscle may be damaged, thereby exacerbating the condition.
7.健骑训练机:椎间盘突出者不要碰。这项运动非常适合那些经常伏案、颈部和腰部肌肉紧张的人。但是，如果病情已经发展到椎间盘突出症，不要使用。
7. Riding training machine: Do not touch those with herniated intervertebral discs. This sport is very suitable for people who often sit at their desks and have tense neck and waist muscles. However, if the condition has progressed to disc herniation, do not use it.
8.牵引训练器:试着先向上引体。如果连引体都不能向上完成，好不要使用。手力不足的老年人好不要做这项运动。
8. Traction trainer: Try pulling upwards first. If you can't even complete the pull-up, don't use it. Elderly people with insufficient hand strength should not engage in this sport.
9.扭腰旋转器:旋转幅度太大。扭转幅度不得超过180°，速度要慢，动作要温和，频率要控制在每次3秒左右。
9. Twist waist rotator: The rotation amplitude is too large. The torsion amplitude shall not exceed 180 deg;, The speed should be slow, the movements should be gentle, and the frequency should be controlled at around 3 seconds each time.
The above is all about using professional training equipment to pay attention to warming up in advance. If you are still interested in related content, please continue to follow our website http://www.csdssc.com , explain more things to you!
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