Five most important equipment for men's fitness

Weight-bearing belt: effectively protect the lumbar spine

 Weight belt is recognized as one of the most important fitness equipment. The weight-bearing belt can not only strengthen your strength, but also provide you with the necessary protection against sports injuries, especially for the lumbar spine. 

Timing: use it only when doing heavy training. This is especially flywheel bike true for exercises where weight is applied directly to the spine, such as squats, push ups, and bow rowing. 

There is evidence that the belt also contributes to the strength development of the core area of the body rather than hindering it. One study found a 10% increase in abdominal muscle activity during a hard pull when wearing a belt, while another recorded a 23% increase in erector spine muscle activity during a squat. 

MP3 player: let you do two more shoulder exercises

 Listening to your favorite music while exercising can make you stronger. A recent study by the Wade Institute, which will be presented at the annual meeting of the national strength and Fitness Association of the United States, points out that in each group of movements in shoulder training, bodybuilders can complete at least one extra repetition when they listen to their favorite music, In some cases, they can even do two extra repetitions. 

When to use: as soon as you enter the dressing room, let the excited music fill your brain. Your body releases adrenocortical hormones and testosterone during your routine preparation for training, and listening to exciting music can speed up that release. Make sure you listen to music in each group, especially when you have a talkative partner around you. If you train by yourself, keep the headphones in your ears all the time, so that those who are doing nothing will not chat with you, thus reducing the intensity of your training.

 Knee pads: protect joints and help complete squats

 Why do Romanians wear knee pads? This is because these elastic bandages can support your knees when doing squat training. In addition, the springiness of the kneepad will make you squat more heavily. 

When to use: just like the weight belt, knee pads are for heavy training. Because they give you elastic energy when you squat to the bottom. Kneepads actually reduce the involvement of the gluteus maximus, biceps femoris, and lateral quadriceps femoris (lateral femoris), which are usually mobilized at the bottom of the action. Kneepads allow you to do more squatting than usual. They can help you increase the activity of leg muscles, such as the medial and rectus femoris, during the first half of the squat. 

Just be careful not to wrap your knees too tightly: This extra pressure can cause knee damage. You should look for thick, long knee pads. 

Weight-bearing grip belt: increase muscle vitality 

Because the wrist assist belt can help you increase your grip and complete more repetitions, and the weight-bearing grip belt can free your hands from the equipment. It allows you to focus more on the muscles being trained. When to use it: When you do at least 3 to 4 sets of training for each movement, it is recommended to use grip bands in 1 to 2 of them, or use them in back training every other time. However, you should not only use it for your own. Back training. There is evidence that in high pull-down and seated rope rowing training, the use of a grip belt can increase the vitality of the latissimus dorsi by 50% and 90%, respectively, compared with the normal grip position. However, the muscle activity of the forearm is reduced by more than 70%. 

Free grip belt can also be used for triceps, biceps and shoulder training. 

Weight-bearing booster belt: Increase the frequency of back training. In 2008, the National Association of Strength and Physical Fitness announced at the annual meeting: In back training, those bodybuilders who use the booster belt can do an average of 1 to 2 repetitions per group. Timing of use: Use booster bands only in the last few sets of lifting movements (such as most back and trapezius movements), when your grip starts to fatigue and becomes a limiting factor. 

There is evidence that you should consider using all booster belts in each group of lifting exercises. If you are worried that this will affect your grip, you can train your grip alone.