各大社區都有各種訓練器材，隨時隨地為全民健身提供便利。然而，由于缺乏健身指導，訓練器材的不當使用適得其反。既要活動身體骨骼，又要避免傷害，做到兩全其美。今天，讓我們來談談使用山東濟寧訓練器材時需要注意的事項。

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.

經常參加體育鍛煉的人要掌握運動量的速度，脈搏一般不超過110次/分鐘，高不超過120次/分鐘。不經?；蚋静粎⒓芋w育鍛煉的同志，要選擇適合自己的運動。

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.運動前一定要做好準備，熱身10~15分鐘左右。這樣做可以防止扭脖子、扭腰和神經損傷。

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.運動后做一些整理活動。由于運動后毛細血管擴張，如果坐在地上，人的血液不能回到身體遠端的心臟，會感到窒息，老同志患有高血壓和心臟病，運動后散步，緩沖約10分鐘。

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.掌握運動時間。每次的鍛煉時間好在40分鐘左右，左不要低于30分鐘，右不要超過1小時。

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.

常用訓練器材使用注意事項：

Precautions for using commonly used professional training equipment:

單杠組合:雙手握住橫杠，防止摔倒受傷。

Horizontal Bar Combination: Hold the horizontal bar with both hands to prevent falls and injuries.

2.旋轉健腰器:扭轉時控制腰部，幅度不宜過大。永遠不要離開手柄，保持扭腰角低于45度，扭轉速度要慢而均勻。

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:用力適中，動作由慢到快。

3. Back massager: Apply moderate force and move from slow to fast.

4.蹺蹺板:雙手握住扶手，振蕩頻率不宜過快或過大，否則容易引起骨質疏松癥椎體壓縮骨折或尾骨。

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.太空漫步機:不要擺動太大。特別是老年人肌肉柔韌性差，如果腿擺動太大，速度太快，很容易拉傷脊柱周圍的肌肉。所以擺腿的幅度應該是45°頻率控制在每次3秒左右為宜。

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.踢力訓練器:老年髖骨軟化癥禁用。髖關節軟化的主要癥狀是膝關節疼痛。這樣的老年人，原來髖關節的負重功能不好，如果再進行踏板運動，伸膝肌可能會受損，從而加重病情。

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.健騎訓練機:椎間盤突出者不要碰。這項運動非常適合那些經常伏案、頸部和腰部肌肉緊張的人。但是，如果病情已經發展到椎間盤突出癥，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.牽引訓練器:試著先向上引體。如果連引體都不能向上完成，好不要使用。手力不足的老年人好不要做這項運動。

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.扭腰旋轉器:旋轉幅度太大。扭轉幅度不得超過180°，速度要慢，動作要溫和，頻率要控制在每次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.

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