Posts by Gym Equipment Manufacturers NtaiFitness

Ntaifitness has over 20 years of experience in the fitness equipment industry. Not only do we sell new and used products, but the services we offer to our clients has brought us rave reviews. We are experts in logistics assembly & installation, extraction services, relocation and buyback of used gym equipment on a continual basis. ship our products worldwide. We are known throughout the country for our services and great reputation.

How to Work Out at a Gym for Free

how-to-work-out-at-a-gym-for-free
How to Work Out at a Gym for Free

You’re likely one of the many who made promises to get healthier and in shape this year. Unfortunately, quite a few who made those resolutions aren’t going to stick to them for one reason or another. The key is finding what works for you and often going to a gym is a great solution for people who need a bit of motivation to work out, especially if they go with a friend.

However, what do you do if you really want to work out at the gym and don’t have the money to do so? Ntaifitness gym equipment recommend, consider trying one of the following ways to work out at the gym for free.


Get a guest pass from the gym

Gyms want new members, and in order to help make that happen, they give out guest passes. Let a gym know you’re interested in testing out their facility and you’ll likely be able to get a guest pass for a day. Some places will even give out passes for longer.


Get a guest pass from a current member

Most gyms allow their current members to have guest passes and often, there’s not many restrictions to follow. You may have to go with the person for the pass or go on certain days, but it can certainly be worth it if you get to go for free and be able to work out with your friend in the process.


Get a pass through your job

Some businesses offer gym passes for their employees, but you may have to ask in order to learn more about it. Other businesses have a private gym you can use at the building itself.
Work at the gym


If you work at a gym, even part time, chances are you’ll be able to work out there for free. You’ll make a little extra cash, meet new people and won’t have to worry about spending extra on a gym membership.


Go back to school

Most colleges and universities allow you to use their gyms for free, so if you’re thinking of going back to school, even part time, don’t worry about getting a gym membership. Just use what the school has instead.

Be friends with those in the fitness industry

I have several friends in the fitness industry who occasionally offer free classes for everything from spin to Pilates, especially if they’re working on their certification. If you know anyone who works in the fitness industry, ask if they know of anyone who offers free classes and they may be able to point you in the right direction.


Don’t think that you have to give up working out at a gym just because you don’t have the funds to pay for it. Consider some of the aforementioned and you could end up at the gym several times a week without ever shelling out money.

Overtraining in the Gym? Five Ways to Prevent Overtraining

Overtraining in the Gym? Five Ways to Prevent Overtraining

Do you ever get the feeling you are physically burnt out, or stuck in a rut at the gym? Overtraining occurs when there’s a lack of balance between intense physical exertion and recovery time, and can lead to fatigue, moodiness, muscle soreness, and decreased performance, among other symptoms.

So before all of your hard work has a chance to backfire on you, stay strong by following these five ways to prevent overtraining in the gym.


Signs of Overtraining Weight Loss

It’s good to challenge yourself, but putting too much demand on your body can be costly. The principal of the ten-percent rule is to not increase a workout activity by more than ten percent each week. This applies to repetitions, sets, and weights.

The chest press machine is one of the best chest exercises equipment for building upper body strength. Bench-pressing 180 pounds for 10 repetitions? Don’t go past 11 reps next week, and don’t exceed 198 pounds if you opt for fewer reps.

There’s no better feeling than watching your efforts pay off in the gym, but the 10% rule can help prevent overtraining by making you more aware of just how quickly you are upping the ante.


Overtraining Recovery

It sounds like a contradiction, but active recovery may actually speed recovery time and prevent overtraining. Active recovery means engaging in low intensity exercise immediately following and in between your workouts.

You want to give the muscles just enough work to stay loose, stimulate blood flow, and flush out lactic acid. Keep active recovery specific to the muscles that you worked.

A light workout on the elliptical machine can help you recover from an intense leg workout. For upper- body muscles, try dynamic stretches or high-rep exercises using little or no weight.


Keep a Log


Did I do 10 reps last week or 12? Eliminate the guessing game with a training log. Track how much weight you use one workout to the next (keeping in mind the ten-percent rule), and monitor overall time spent on each workout.

In general, keep workouts under an hour (assuming you spend most of that time actually working out and not downloading cell phone apps).

Don’t work the same muscle group on consecutive days, and even less often if your set counts are high. Miss a workout? Don’t sweat it. Your muscles only grow at rest, so consider the break a part of your training.


Watch Your Diet

Any athlete or gym rat knows that a good diet is critical to success. Your diet can also help prevent overtraining by refueling your body with essential recovery ingredients. Carbohydrates following a workout and in the days after will provide a steady supply of energy and ward off fatigue.

Squats don’t mean squat without protein, so try to consume at least 15-20 grams with every meal to ensure a steady supply of muscle-building amino acids. Finally, drink plenty of water. A few more trips to the bathroom is a small price to pay for avoiding dehydration. Just a 2% water deficit can decrease your strength by 15%.


Enjoy Some Time Of


If you want your muscles to grow after lifting hard, then consider resting easy. Feeling sluggish, fatigued, or sore for a prolonged period of time means it’s time to take a few days off. Stay ahead of the game by scheduling 2-4 days of complete rest from lifting each week, depending on your training split.

In addition, a couple of consecutive days off every few weeks or so can do wonders to help your muscles recover and prevent overtraining bodybuilding.

Enjoy a few well-deserved naps, and incorporate a few relaxing activities into your time off. Your body and mind will thank you.

More Fitness Article:

研究表明,防范好COVID-19回到健身房很安全

研究表明,防范好COVID-19回到健身房很安全

想知道回到健身房是否安全?挪威体操运动员可能对您有一些好消息。一项关于奥斯陆冠状病毒传播风险的研究发现,去健身房的人与未感染者相比,感染或生病的可能性更高。挪威已根据初步结果重新开放了其体育馆,该结果已作为昨天的预印本发布,但仍需经过同行审查。而很多体育馆正在思考如何快速的恢复健身工作室的业务

但是一些流行病学家不确定。在奥斯陆的那些体育馆中可能没有人被感染,因为完成这项研究后,该市的COVID-19感染病例很少-并不是因为在大流行中在跑步机上加汗或举重是安全的。

到目前为止,在没有证据的情况下做出了在锁定之后重新开放公共空间的重要决定。每个返回学校的孩子和每个Zumba粉丝回到教室都在参加一个大型的,不受控制的实验。奥斯陆大学的临床流行病学家,研究的主要科学家之一梅特·卡拉格(Mette Kalager)认为,一种更好的方法是仔细研究重新开放中每个新步骤的影响。

Kalager和她的同事在5月和6月与奥斯陆的体育馆合作,招募了大约4000名参与者(没有人接受过COVID-19的测试)。到那时,挪威自2月以来已报告了8309例确诊病例和235例与COVID-19相关的死亡,全国爆发的高峰期是5月初。

尽管挪威各地的体育馆仍然关闭,但仍有一半的参与者有机会在五个专门为学习而开设的体育馆中进行培训,并保持严格的卫生和社会疏远标准,例如每次使用后都要清洁机器并保持访客2米的高度分开。体操运动员唯一遇到的人是其他研究参与者和体育馆工作人员。

在为期2周的学习期内,该组中有80%以上的人至少上过一次健身房,而近40%的人参加过6次以上。另一半被禁止参观体育馆,并像往常一样进行日常生活。大约2周后,两组都使用聚合酶链反应拭子测试对自己进行了SARS-CoV-2测试。

大约80%的参与者发送了测试。研究人员在发布给medRxiv的预印本中报告说,对照组中的1868人中没有一个检测出阳性,只有1896个运动者中的一个进行了测试, 但是该人尚未去过健身房,很可能在其他地方被感染。Kalager及其同事还搜索了挪威的综合公共医疗记录,发现两组中的任何参与者均未因COVID-19相关投诉被送入医院。

科克大学的流行病学家达伦·达利说,这并不意味着健身房是安全的。在研究的几周中,奥斯陆每天仅报告少数新病例,一天之内最多报告24例。他说,这意味着研究中的人已经处于非常低的风险中—可能太低而无法在两组之间检测到有意义的差异。

乔治华盛顿大学的流行病学家艾米丽·史密斯(Emily Smith)表示同意。她说:“这项研究中有零病假的人去过健身房。” “我们需要知道当患有COVID的人(但可能还没有症状或症状较轻)去健身房,参加自旋课程并与他人共用更衣室时会发生什么。” 史密斯还指出了该研究涵盖的短暂时间:研究期间稍晚些时候开始去体育馆的人们可能已经暴露,但在潜伏期可能过早进行测试,无法检测到病毒。 。

卡拉格(Kalager)同意,结果无法确定在亚利桑那州“ COVID-19的发病率要高得多”的地方去健身房是否安全。她说,但是在新病例很少的地方,“很安全”。

前消费者保健倡导者,博士学位的希尔达·巴斯蒂安(Hilda Bastian)说,对结果进行广泛宣传而不注意注意事项可能是有害的。邦德大学的学生,他们学习循证医学。她说:“风险是,人们认为这意味着所有体育馆都是安全的,只要采取一些卫生措施和一定程度的社会隔离。”

但巴斯蒂安称赞使用一项临床试验来研究重新开放的安全性。“使用试验来回答这类问题是一件好事,”达利同意。他说,每次重新开放都是一个实验。问题是“您是否要从中学到东西”。

Kalager和她的同事计划进行的下一个试验将比较在奥斯陆新开设的,具有或多或少严格的卫生和社会疏远措施的体育馆的感染风险。她说,随着参加人数的大大增加,该试验将能够提供有关健身房安全性和卫生措施成功与否的更有力证据。

设计高端商业健身房的10个技巧

当涉及到您的商业健身房时,设计就是一切。这种设计不仅意味着您的客户将能够在整个体育馆中自由移动,而且还创造了您所在空间独有的氛围。这种氛围将使您的客户继续健身。

为了帮助您开始设计健身房,请遵循以下提示:

考虑空间和位置


健身房应尽可能宽敞,因为它们必须同时方便许多不同的人进行各种锻炼。当所有人都在您的体育馆里走来走去时,您不希望他们碰到彼此或任何一台机器。您的健身房设计还应考虑将来的扩展或增加更多的设备。

刚开始设计健身房时,您可能不知道哪种健身器材会最受欢迎。因此,最好每台机器只订购几台,这样您就可以观察人员并看到他们喜欢的物品。这些是您将来可以订购的物品。

这也将使您能够随着时间的流逝而填补空白,而不必决定立即订购多台设备,即使您的顾客可能不需要。

建立支持性环境


在设计商业健身馆时,您必须采用能激发动力的方式进行设计。您应该考虑房间的颜色,照明,空气质量和空调。

您可能还想挑选一种墙面装饰,以激励您的客户继续锻炼,即使他们的实力正在下降。您可能还需要添加电视或立体声系统,以便他们可以在锻炼时以自己喜欢的音乐和电视节目打发时间。

选择地板


这里要记住的最重要的一点是,您可能需要在健身房的不同部位使用不同类型的地板。例如,您需要冲刺跑道地板才能进行拖拉和雪橇作业。短跑赛道地板很薄,不能吸收很大的冲击力。相反,自由重量地板是重负荷的,旨在吸收哑铃的冲击和每天落在地板上的重量。

通常,您需要考虑每天数百人在健身房中行走时地板会遭受的持续磨损。确保选择能够吸收冲击力,保护其下面的地板并在发生事故时可以缓冲某人跌倒的地板。

考虑卫生


能够控制健身房的清洁度至关重要。毕竟,这么多人在地板和机器上流汗,您不希望自己的健身房因脏脏而声名狼藉!严酷的现实是,许多人在一间屋子里出汗会产生气味,因此考虑进行空气过滤以改善健身房的空气质量非常重要。

您还应该计划放置更衣室和淋浴的位置。这对于健身房的清洁至关重要。许多人在午餐休息时间或下班前去健身房,因此在回到自己的一天之前,需要洗净汗水和污垢。

最后,请确保提供毛巾和湿巾,以便人们在使用机器后可以清洁机器,以便为下一个人准备。

计划安全


您的顾客的安全对任何商业健身房都是至关重要的。您的空间内的意外事故造成的伤害以及设备的不正确使用可能是有害的。为了最大程度地减少伤害,您需要保持空间开放。您还应该考虑:

确保充足的存储空间


虽然许多人会选择将物品存放在更衣室中,但他们很可能希望将自己的毛衣,水壶和电话带入体育馆。

检查设备


设备故障可能会伤害您的顾客,因此请确保定期检查机器是否工作正常。此外,如果您发现顾客经常误操作机器,请确保在附近的墙壁上张贴安全说明。

设计好运动路径


商业健身房通常最好将区域划分为四分之一,并为每个类别指定四分之一。每个部分都有自己的目的;您应该有一个有氧运动区域,选择区域,大铁区域和子功能区域。这样可以避免混乱和混乱,从而确保客户的安全。

尝试使用跑步机,椭圆机,自行车等必不可少的设备将有氧运动空间放到设施的前面。您选择的设备,包括多健身操和小飞鸟,应放置在体育馆的中间。接下来,应使用重量训练设备向大铁杆靠后。

子功能区域应配备健身垫,稳定球和哑铃。如果您在空间和功能上受到限制,则可以将此部分与大铁杆混合使用。

购买基本设备


为商业健身房购买合适的健身房设备很重要。当您希望自己的健身房与众不同时,您仍然必须购买必需品,例如跑步机,爬楼梯的人等。

这些是许多人购买健身俱乐部会员资格所需的物品,因此,当您要提供其他引人注目的健身器材时,请首先确保您拥有顾客首先会喜欢的物品。

考虑您的预算


虽然某些人可以设计自己梦寐以求的商业健身房,但其他人的预算却很严格。但是,仅仅因为您有限制,并不意味着您不能设计该地区最好的商业健身房。与健身器材供应商合作,为新旧设备提供折扣,以及适合您需求的包装。

设计高端商业健身房的10个技巧

如何以正确的形式做胸部推举?

胸部推举是一种经典的上身强化运动,可以使您的胸肌(胸部),三角肌(肩膀)和三头肌(手臂)起作用。为了获得最佳结果和安全,必须使用正确的形式和好的技术。

如果您只是刚刚起步,请找一位私人教练或锻炼伙伴来发现您,监视您的状态并提供反馈。使用或不使用机器,都可以进行多种胸部推举操作,在这里阅读如何使用坐姿推胸机:好处,技术方法,使用说明

继续阅读以了解如何进行胸部推举,好处和安全预防措施。

如何以正确的形式做胸部推举?

如何进行胸部推举

提示
在开始本练习之前,这里有一些技巧可以使表格更好

  • 在整个运动过程中,脊椎保持平坦,避免腰背弯曲。
  • 始终将头,肩膀和臀部按在长凳上。
  • 您可以在脚下使用高架平台。
  • 在整个练习过程中,将脚牢牢地按在地板或平台上。
  • 要瞄准三头肌,请将肘部靠近两侧。
  • 为了瞄准您的胸肌,将肘部向外张开。
  • 保持手腕保持中立,以免手腕向任何方向弯曲。

做胸部推举

  • 躺在平坦的长凳上,双脚压入地板。
  • 向后拉动肩膀,将其按入长凳。
  • 握着两个哑铃,手掌朝前,拇指缠在手柄上。
  • 吸气时,缓慢并有控制地将哑铃放低到比胸中部稍宽的位置。
  • 轻轻地将哑铃触摸到您的胸部。
  • 呼气时,将手臂向上按,使肘部略微弯曲。
  • 将哑铃放在视线以下。
  • 进行2至3组,每组8至15次重复

好处


胸部推举是增强上身力量的最佳胸部锻炼之一。

其他有效的练习包括夹胸训练,线缆交叉和下垂。胸部推举可对准您的胸肌,三角肌和三头肌,增强肌肉组织和力量。它也可以使您的锯齿前肌和二头肌起作用。

这种上身的力量和力量有助于日常活动,例如推婴儿车,购物车和沉重的门。它还对游泳,网球和棒球等运动有益。

力量训练的其他好处包括提高健身水平,增强骨骼和改善心理健康。

您将获得肌肉,减少脂肪,即使在休息时也可以燃烧更多的卡路里。这些好处可以帮助您看起来和感觉更好,从而可以增加信心和幸福感。