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1、戶外(wai)健身(shen)器(qi)(qi)材(cai)的(de)使(shi)用(yong)在早上鍛(duan)(duan)煉(lian)，第二天(tian)晚上穿衣(yi)服放好(hao)。當鬧鐘(zhong)響起的(de)時候，你(ni)可以(yi)(yi)直接跳沒有尋找衣(yi)服和(he)鞋子。 ? ??2，設(she)置兩個(ge)鬧鐘(zhong)，室內(nei)體(ti)育用(yong)品零(ling)售(shou)，一個(ge)在房間(jian)(jian)里的(de)床邊的(de)地方，這樣您(nin)就可以(yi)(yi)防(fang)(fang)止懶(lan)惰。 ? ??3，找到合作伙(huo)伴。與(yu)合作伙(huo)伴通常使(shi)用(yong)器(qi)(qi)材(cai)鍛(duan)(duan)煉(lian)很有趣，所(suo)以(yi)(yi)為什么不把(ba)這個(ge)給你(ni)使(shi)用(yong)健身(shen)鍛(duan)(duan)煉(lian)計劃嗎?當你(ni)想偷懶(lan)或(huo)者放棄你(ni)的(de)伴侶會提醒你(ni)堅持(chi)你(ni)。下午或(huo)晚上使(shi)用(yong)器(qi)(qi)材(cai)，運(yun)動(dong)，確(que)定使(shi)用(yong)，鍛(duan)(duan)煉(lian)時間(jian)(jian)和(he)堅持(chi)下去。不要讓其他干擾放棄器(qi)(qi)材(cai)的(de)使(shi)用(yong)。盡(jin)量(liang)安排在周日晚上的(de)時間(jian)(jian)。如(ru)果(guo)(guo)你(ni)有任(ren)何(he)輕微的(de)調整，你(ni)當然(ran)可以(yi)(yi)不影響你(ni)的(de)目(mu)標。 ? ??4，如(ru)果(guo)(guo)你(ni)使(shi)用(yong)戶外(wai)健身(shen)器(qi)(qi)材(cai)，運(yun)動(dong)要注(zhu)意安全。夏季預(yu)防(fang)(fang)中暑(shu)和(he)脫水。喝(he)大量(liang)的(de)水。

安裝(zhuang)室(shi)(shi)(shi)外健(jian)(jian)(jian)身(shen)(shen)(shen)器(qi)(qi)(qi)(qi)(qi)(qi)材(cai)是每一個小區必須要(yao)(yao)的(de)(de)(de)(de)(de)(de)(de)，但(dan)是使(shi)(shi)(shi)(shi)用(yong)(yong)健(jian)(jian)(jian)身(shen)(shen)(shen)器(qi)(qi)(qi)(qi)(qi)(qi)材(cai)的(de)(de)(de)(de)(de)(de)(de)群眾卻不(bu)是每一個都很了解健(jian)(jian)(jian)身(shen)(shen)(shen)器(qi)(qi)(qi)(qi)(qi)(qi)材(cai)，那(nei)么我們在(zai)(zai)(zai)使(shi)(shi)(shi)(shi)用(yong)(yong)健(jian)(jian)(jian)身(shen)(shen)(shen)器(qi)(qi)(qi)(qi)(qi)(qi)材(cai)的(de)(de)(de)(de)(de)(de)(de)時(shi)候要(yao)(yao)注意哪些(xie)方面(mian)呢(ni)?　　使(shi)(shi)(shi)(shi)用(yong)(yong)室(shi)(shi)(shi)外健(jian)(jian)(jian)身(shen)(shen)(shen)器(qi)(qi)(qi)(qi)(qi)(qi)材(cai)要(yao)(yao)注意下幾方面(mian)：　　1、經(jing)常(chang)使(shi)(shi)(shi)(shi)用(yong)(yong)室(shi)(shi)(shi)外健(jian)(jian)(jian)身(shen)(shen)(shen)器(qi)(qi)(qi)(qi)(qi)(qi)材(cai)鍛(duan)煉的(de)(de)(de)(de)(de)(de)(de)人，要(yao)(yao)掌握運(yun)動(dong)(dong)(dong)(dong)(dong)(dong)(dong)量的(de)(de)(de)(de)(de)(de)(de)速度，一般以(yi)脈搏不(bu)超過110次/分鐘為(wei)宜(yi)，高不(bu)得超過120次/分鐘。而不(bu)經(jing)常(chang)或者說根本不(bu)參(can)加鍛(duan)煉的(de)(de)(de)(de)(de)(de)(de)，要(yao)(yao)選(xuan)擇(ze)適合自己的(de)(de)(de)(de)(de)(de)(de)運(yun)動(dong)(dong)(dong)(dong)(dong)(dong)(dong)項(xiang)目。　　2、使(shi)(shi)(shi)(shi)用(yong)(yong)室(shi)(shi)(shi)外健(jian)(jian)(jian)身(shen)(shen)(shen)器(qi)(qi)(qi)(qi)(qi)(qi)材(cai)鍛(duan)煉定(ding)要(yao)(yao)做(zuo)好準備活動(dong)(dong)(dong)(dong)(dong)(dong)(dong)，熱身(shen)(shen)(shen)10～15分鐘左右(you)。這樣(yang)做(zuo)可以(yi)預(yu)防扭腳脖(bo)子(zi)、扭腰和(he)(he)對神經(jing)的(de)(de)(de)(de)(de)(de)(de)傷(shang)害。　　3、運(yun)動(dong)(dong)(dong)(dong)(dong)(dong)(dong)之后要(yao)(yao)做(zuo)些(xie)整理(li)活動(dong)(dong)(dong)(dong)(dong)(dong)(dong)。因(yin)為(wei)人在(zai)(zai)(zai)運(yun)動(dong)(dong)(dong)(dong)(dong)(dong)(dong)后毛--管擴張，如(ru)果坐在(zai)(zai)(zai)地(di)上原地(di)不(bu)動(dong)(dong)(dong)(dong)(dong)(dong)(dong)，室(shi)(shi)(shi)內(nei)體育用(yong)(yong)品價格，人的(de)(de)(de)(de)(de)(de)(de)血液在(zai)(zai)(zai)身(shen)(shen)(shen)體的(de)(de)(de)(de)(de)(de)(de)遠端就無(wu)法回(hui)到心臟里來，就會感到心臟憋(bie)悶，有高-壓和(he)(he)心臟病(bing)的(de)(de)(de)(de)(de)(de)(de)老(lao)，運(yun)動(dong)(dong)(dong)(dong)(dong)(dong)(dong)后還(huan)要(yao)(yao)走(zou)一走(zou)，緩沖10分鐘左右(you)。　　室(shi)(shi)(shi)外健(jian)(jian)(jian)身(shen)(shen)(shen)器(qi)(qi)(qi)(qi)(qi)(qi)材(cai)的(de)(de)(de)(de)(de)(de)(de)使(shi)(shi)(shi)(shi)用(yong)(yong)為(wei)一些(xie)年(nian)(nian)(nian)(nian)(nian)輕人以(yi)及老(lao)年(nian)(nian)(nian)(nian)(nian)人的(de)(de)(de)(de)(de)(de)(de)生活帶(dai)去了娛樂(le)和(he)(he)健(jian)(jian)(jian)康(kang)，長(chang)時(shi)間的(de)(de)(de)(de)(de)(de)(de)室(shi)(shi)(shi)外健(jian)(jian)(jian)身(shen)(shen)(shen)器(qi)(qi)(qi)(qi)(qi)(qi)材(cai)安全使(shi)(shi)(shi)(shi)用(yong)(yong)年(nian)(nian)(nian)(nian)(nian)限(xian)也是有限(xian)制的(de)(de)(de)(de)(de)(de)(de)，那(nei)么室(shi)(shi)(shi)外健(jian)(jian)(jian)身(shen)(shen)(shen)器(qi)(qi)(qi)(qi)(qi)(qi)材(cai)的(de)(de)(de)(de)(de)(de)(de)使(shi)(shi)(shi)(shi)用(yong)(yong)壽(shou)命一般建議使(shi)(shi)(shi)(shi)用(yong)(yong)多少年(nian)(nian)(nian)(nian)(nian)才安全呢(ni)?　　如(ru)單杠和(he)(he)雙杠;由于(yu)操作者健(jian)(jian)(jian)身(shen)(shen)(shen)運(yun)動(dong)(dong)(dong)(dong)(dong)(dong)(dong)時(shi)離地(di)較(jiao)高，具有一定(ding)的(de)(de)(de)(de)(de)(de)(de)運(yun)動(dong)(dong)(dong)(dong)(dong)(dong)(dong)難度和(he)(he)危險性(xing)(xing)，而且長(chang)時(shi)間反(fan)復(fu)使(shi)(shi)(shi)(shi)用(yong)(yong)造(zao)成的(de)(de)(de)(de)(de)(de)(de)彈性(xing)(xing)變形，容易使(shi)(shi)(shi)(shi)橫杠產生疲勞裂(lie)紋和(he)(he)斷裂(lie)，在(zai)(zai)(zai)參(can)考競(jing)技型單杠安全使(shi)(shi)(shi)(shi)用(yong)(yong)年(nian)(nian)(nian)(nian)(nian)限(xian)1年(nian)(nian)(nian)(nian)(nian)的(de)(de)(de)(de)(de)(de)(de)基礎上，自2011年(nian)(nian)(nian)(nian)(nian)10月1日(ri)期實(shi)(shi)施室(shi)(shi)(shi)外健(jian)(jian)(jian)身(shen)(shen)(shen)器(qi)(qi)(qi)(qi)(qi)(qi)材(cai)新標準所有器(qi)(qi)(qi)(qi)(qi)(qi)材(cai)的(de)(de)(de)(de)(de)(de)(de)安全使(shi)(shi)(shi)(shi)用(yong)(yong)年(nian)(nian)(nian)(nian)(nian)限(xian)為(wei)8年(nian)(nian)(nian)(nian)(nian)。　　第二(er)類(lei)是具有轉動(dong)(dong)(dong)(dong)(dong)(dong)(dong)、擺動(dong)(dong)(dong)(dong)(dong)(dong)(dong)或滑動(dong)(dong)(dong)(dong)(dong)(dong)(dong)等含有各(ge)類(lei)活動(dong)(dong)(dong)(dong)(dong)(dong)(dong)性(xing)(xing)零(ling)部件的(de)(de)(de)(de)(de)(de)(de)器(qi)(qi)(qi)(qi)(qi)(qi)材(cai)。如(ru)漫(man)步(bu)機、秋千、蕩椅、蹺(qiao)蹺(qiao)板等健(jian)(jian)(jian)身(shen)(shen)(shen)器(qi)(qi)(qi)(qi)(qi)(qi)材(cai)，由于(yu)在(zai)(zai)(zai)使(shi)(shi)(shi)(shi)用(yong)(yong)過程中，各(ge)類(lei)活動(dong)(dong)(dong)(dong)(dong)(dong)(dong)性(xing)(xing)零(ling)部件有經(jing)常(chang)性(xing)(xing)的(de)(de)(de)(de)(de)(de)(de)磨(mo)損現(xian)象，參(can)考一般機械(xie)設備正(zheng)常(chang)的(de)(de)(de)(de)(de)(de)(de)使(shi)(shi)(shi)(shi)用(yong)(yong)壽(shou)命，在(zai)(zai)(zai)戶外環境并(bing)設定(ding)在(zai)(zai)(zai)基本無(wu)人日(ri)常(chang)管理(li)的(de)(de)(de)(de)(de)(de)(de)使(shi)(shi)(shi)(shi)用(yong)(yong)條件下，結合正(zheng)在(zai)(zai)(zai)使(shi)(shi)(shi)(shi)用(yong)(yong)中的(de)(de)(de)(de)(de)(de)(de)室(shi)(shi)(shi)外健(jian)(jian)(jian)身(shen)(shen)(shen)器(qi)(qi)(qi)(qi)(qi)(qi)材(cai)的(de)(de)(de)(de)(de)(de)(de)使(shi)(shi)(shi)(shi)用(yong)(yong)壽(shou)命，醴陵室(shi)(shi)(shi)內(nei)體育用(yong)(yong)品，確定(ding)這類(lei)器(qi)(qi)(qi)(qi)(qi)(qi)材(cai)的(de)(de)(de)(de)(de)(de)(de)安全使(shi)(shi)(shi)(shi)用(yong)(yong)壽(shou)命為(wei)4年(nian)(nian)(nian)(nian)(nian)。　　第三類(lei)是其他無(wu)任何活動(dong)(dong)(dong)(dong)(dong)(dong)(dong)性(xing)(xing)零(ling)部件的(de)(de)(de)(de)(de)(de)(de)穩固(gu)(gu)(gu)性(xing)(xing)器(qi)(qi)(qi)(qi)(qi)(qi)材(cai)。如(ru)固(gu)(gu)(gu)定(ding)式踏樁、平衡木(實(shi)(shi)際上是鋼鐵部件)、固(gu)(gu)(gu)定(ding)式的(de)(de)(de)(de)(de)(de)(de)階(jie)梯(ti)、攀巖墻、仰臥(wo)起坐床等。

一、太(tai)(tai)(tai)極(ji)推(tui)手(shou)(shou)(shou)器使(shi)(shi)用(yong)方(fang)(fang)法：雙(shuang)(shuang)腳(jiao)同肩(jian)寬(kuan)，雙(shuang)(shuang)手(shou)(shou)(shou)放置兩(liang)(liang)(liang)圓(yuan)盤的(de)邊緣或握緊(jin)手(shou)(shou)(shou)柄，推(tui)至(zhi)右(you)(you)邊，腰部(bu)以(yi)(yi)(yi)下(xia)重--向右(you)(you)移(yi)，右(you)(you)腿呈弓(gong)步(bu)以(yi)(yi)(yi)此類(lei)推(tui)，反復進(jin)行。建議同向、反向轉動各(ge)20次，兩(liang)(liang)(liang)組(zu)。作(zuo)(zuo)用(yong)：貫通血(xue)脈，活動筋骨適(shi)合(he)人(ren)(ren)群(qun)：14歲以(yi)(yi)(yi)上(shang)(shang)(shang)(shang)75歲以(yi)(yi)(yi)下(xia)的(de)的(de)人(ren)(ren)群(qun)注(zhu)意(yi)事(shi)(shi)項(xiang)：動作(zuo)(zuo)到位(wei)(wei)、速度不(bu)要(yao)太(tai)(tai)(tai)快，適(shi)中便可太(tai)(tai)(tai)極(ji)揉推(tui)器二、太(tai)(tai)(tai)空漫(man)步(bu)機(ji)使(shi)(shi)用(yong)方(fang)(fang)法：雙(shuang)(shuang)手(shou)(shou)(shou)握把，兩(liang)(liang)(liang)腳(jiao)分踏于左右(you)(you)踏板(ban)上(shang)(shang)(shang)(shang)，兩(liang)(liang)(liang)腳(jiao)前后(hou)交替自然擺(bai)(bai)動，進(jin)行漫(man)步(bu)動作(zuo)(zuo)作(zuo)(zuo)用(yong)：增進(jin)心(xin)(xin)肺功能(neng)，室內(nei)體育用(yong)品廠家(jia)，提(ti)高(gao)心(xin)(xin)臟(zang)耐力(li)(li)(li)(li)適(shi)合(he)人(ren)(ren)群(qun)：老(lao)年人(ren)(ren)注(zhu)意(yi)事(shi)(shi)項(xiang)：緩慢(man)擺(bai)(bai)動，在(zai)5分鐘左右(you)(you)即(ji)可太(tai)(tai)(tai)空漫(man)步(bu)機(ji)漫(man)步(bu)機(ji)三、上(shang)(shang)(shang)(shang)肢(zhi)牽(qian)引器使(shi)(shi)用(yong)方(fang)(fang)法：雙(shuang)(shuang)手(shou)(shou)(shou)握住手(shou)(shou)(shou)柄，左右(you)(you)手(shou)(shou)(shou)交替牽(qian)拉繩(sheng)索，通過(guo)手(shou)(shou)(shou)臂的(de)上(shang)(shang)(shang)(shang)下(xia)交叉運(yun)動，使(shi)(shi)肩(jian)關節及相關部(bu)位(wei)(wei)的(de)肌(ji)肉得到鍛(duan)煉。作(zuo)(zuo)用(yong)：增強肩(jian)帶肌(ji)群(qun)力(li)(li)(li)(li)量，改(gai)善(shan)肩(jian)關節柔韌(ren)性(xing)，提(ti)高(gao)手(shou)(shou)(shou)、腦協調能(neng)力(li)(li)(li)(li)。適(shi)合(he)人(ren)(ren)群(qun)：有(you)肩(jian)頸(jing)病的(de)人(ren)(ren)群(qun)注(zhu)意(yi)事(shi)(shi)項(xiang)：強度不(bu)要(yao)過(guo)大。雙(shuang)(shuang)人(ren)(ren)上(shang)(shang)(shang)(shang)肢(zhi)牽(qian)引器四、蹬(deng)(deng)(deng)力(li)(li)(li)(li)器種類(lei)：(1)雙(shuang)(shuang)位(wei)(wei)蹬(deng)(deng)(deng)力(li)(li)(li)(li)器(2)三位(wei)(wei)蹬(deng)(deng)(deng)力(li)(li)(li)(li)器(3)四位(wei)(wei)蹬(deng)(deng)(deng)力(li)(li)(li)(li)器使(shi)(shi)用(yong)方(fang)(fang)法：坐在(zai)座板(ban)上(shang)(shang)(shang)(shang)，背部(bu)一定要(yao)緊(jin)靠(kao)在(zai)座椅靠(kao)背上(shang)(shang)(shang)(shang)，雙(shuang)(shuang)腳(jiao)彎(wan)曲(qu)，腳(jiao)踏踏板(ban)，雙(shuang)(shuang)手(shou)(shou)(shou)放在(zai)器蓋上(shang)(shang)(shang)(shang)，然后(hou)用(yong)力(li)(li)(li)(li)蹬(deng)(deng)(deng)雙(shuang)(shuang)腳(jiao)到極(ji)限位(wei)(wei)置作(zuo)(zuo)用(yong)：鍛(duan)煉腿部(bu)力(li)(li)(li)(li)量、腿部(bu)肌(ji)肉協作(zuo)(zuo)和控制能(neng)力(li)(li)(li)(li)。適(shi)合(he)人(ren)(ren)群(qun)：腿部(bu)力(li)(li)(li)(li)量薄弱、協調力(li)(li)(li)(li)不(bu)好注(zhu)意(yi)事(shi)(shi)項(xiang)：過(guo)程要(yao)緩慢(man)，將腿伸(shen)到微微彎(wan)曲(qu)的(de)位(wei)(wei)置即(ji)可，不(bu)必(bi)完(wan)全(quan)伸(shen)直;還原時也要(yao)慢(man)，盡(jin)量不(bu)讓推(tui)蹬(deng)(deng)(deng)部(bu)位(wei)(wei)與座椅有(you)接觸(chu)。