Vibrant Path:Fitness Trails-Carrying Dreams and Passions
I.The Charm and Significance of Fitness Trails
Offering Diverse Choices
The fitness trails are equipped with a rich variety of equipment,providing numerous options for people of different age groups.For children and adolescents in the physical development stage,under the accompaniment of adults,they can choose some equipment mainly for games,such as the walking machine,horizontal bar frame,sit-up platform,arm strength trainer,and children's swing.These equipment can promote children's height growth,enhance their physical fitness,shape their figures,and improve their intelligence and psychological quality.For middle-aged and elderly people,combined exercises using equipment such as walking machines,large wheels,and waist twisters have good health care effects on various joints of the body and also have a positive promoting effect on the extensibility and balance ability of waist and leg muscles.For obese people,using equipment on fitness trails such as outdoor treadmills,push-up racks,leg press machines,sit-up platforms,and ladders for combined exercises can achieve the purpose of consuming excess fat and reshaping a fit body.
Promoting Social Interaction
Fitness trails are not only places for physical exercise but also platforms for people to communicate and interact.In many places in China,many elderly people will gather by the fitness trails after picking up their children from school.Everyone exercises together and enjoys family happiness.Fitness trails in the community are very necessary,not only for convenient fitness nearby but also for chatting with neighbors,killing two birds with one stone.People can make new friends and expand their social circles on fitness trails.Through common fitness activities,neighborhood relations are enhanced and a harmonious community atmosphere is created.
Integrating into Daily Life
Nowadays,fitness trails can be seen everywhere in communities and parks and have become a part of life.With the gradual establishment of the"15-minute fitness circle",people can enjoy convenient fitness facilities at their doorsteps.Whether in the morning or evening,people can be seen exercising on fitness trails.The existence of fitness trails makes it easier for people to develop the habit of fitness in daily life.People can use lunch breaks to do simple stretching exercises or take a walk on nearby fitness trails to relieve work pressure;on the way to and from work,choose low-carbon travel methods such as walking and cycling,which are both environmentally friendly and healthy;when doing housework,people can also try to move their bodies more and combine housework with exercise.Fitness trails are truly integrated into people's daily lives and add vitality to people's healthy lives.
II.Dream Chasers on Fitness Trails
Li Keting's Road to Bodybuilding
Li Keting,a member of the Chinese national fitness and bodybuilding team and a 2020 postgraduate student at the School of Physical Education and Health of Guizhou Minzu University.He has loved sports since childhood.After entering Guizhou Minzu University in 2013,he was deeply influenced by the school's sports culture and atmosphere.The well-equipped school gymnasium is open to students after class,providing him with a good training environment.Majoring in materials science and engineering in undergraduate studies,he worked in a bank for three years after graduation.But due to his love for sports,he took the postgraduate entrance examination for sports major across disciplines.In 2021,in his second year of graduate school,Li Keting participated in the National Bodybuilding Championships and the World Bodybuilding Championships Trials and won the championship in the traditional bodybuilding 75kg category.He was awarded the title of"national master athlete"and was selected into the national fitness and bodybuilding team.Since then,he has continuously broken through himself.In the 2022 Chinese University Students Fitness and Bodybuilding Championships,he won the overall championship in the high-level group.In the 2023 National Bodybuilding Championships and the World Bodybuilding Championships Trials,he won first place in the traditional bodybuilding 80kg category.Li Keting has made great efforts for the competition.He has been in intensive training and fat reduction for seven months.He didn't eat a drop of oil three months before the competition.Seven days before the competition,he started to abstain from salt for dehydration and drank 15 liters of distilled water every day.The high-intensity training and arduous diet control are supported by strong willpower.Every time he competes,he fights for his motherland.At the same time,he hopes to become an excellent teacher and pass on his training and competition experience to more students to promote bodybuilding.
Feng Kai's Entrepreneurship Story
31-year-old Feng Kai once resigned from his stable job at Qingdao Port and specialized in learning fitness.In 2013,he resigned without telling his family,borrowed 10,000 yuan to learn fitness.After completing his studies,he became a full-time fitness coach in a gym and was promoted to manager half a year later.Having practiced martial arts since childhood,he has benefited from exercise and has a strong physique.At the end of 2019,he and his friends planned to open a fitness club.In May 2020,the Atlanta International Fitness Club on Xiamen Road in the new urban area officially opened for business.Although they encountered the epidemic as soon as they opened,they retained a group of loyal customers with excellent equipment,high-quality services,and a solid reputation.The club has a total area of about 1800 square meters,including fitness areas and personal training areas.In addition to regular fitness equipment items,there are also yoga and Pilates to meet the diverse needs of many customers.The equipment is selected from high-end commercial fitness brands in Germany,and the coaches are experienced.Feng Kai hopes to spread a healthy lifestyle to more people in the future and inspire more people to love and enjoy sports.
Cui Gaijun's Persistence
71-year-old Cui Gaijun is an ordinary citizen in Kaifeng City.When he was young,hard work and fatigue caused problems such as back pain and leg pain.After retiring in 2002,he began to insist on using horizontal bars and parallel bars to exercise every day.For fitness,he chose horizontal bars,parallel bars and other equipment as exercise tools and often went to places with fitness equipment such as the municipal square and the south bank of Baogong Lake for fitness.His exercise is progressive.He first does warm-up exercises and then plays on equipment such as the sky ladder,parallel bars,and horizontal bars.After more than 20 years of exercise,he can do handstand and one-legged small swallow fly on the parallel bars.He starts exercising at four or five in the summer.Even in winter,he doesn't stop even if it snows.Cui Gaijun's persistent exercise not only strengthened his body and improved his mental outlook but also became a fitness enthusiast envied by everyone.
III.Recommended Vibrant Fitness Exercises
Exercises You Can Do at Home
Push-ups are a classic fitness exercise that mainly exercises the upper limbs and waist and abdomen muscles,especially the pectoralis major.The distance between the hands should be slightly wider than shoulder-width.This is relatively simple and safe and can avoid hunchback and sagging waist.Each practice can be done in multiple sets,with 10-12 repetitions per set.
Squats mainly exercise the thigh and gluteal muscles.During exercise,the knees bend downward,and the trunk from the head to the waist always remains straight and extended.This exercise can effectively improve lower limb strength.Similarly,it can be done in multiple sets,with 10-12 repetitions per set.
Plank can exercise the core muscles.Lie face down,stretch your legs,spread your feet shoulder-width apart,place your hands close to your shoulders,and face down.When raising your body in a push-up position,contract your abdominal muscles to form a straight line from the back of your neck to your heels,avoiding arching your lower back or buttocks.Each set should be held for a certain period of time,such as 30 seconds to 1 minute,and multiple sets should be trained.
Exclusive Exercises on Fitness Trails
The upper limb traction device can exercise the muscles of the shoulders,wrists,and arms,improve upper limb flexibility,and enhance the flexibility of the muscles and ligaments around the shoulder joint.The exercise method is to hold the handle and rotate the frame up and down.Perform multiple sets of exercises each time,and each set lasts for a certain period of time to feel the stretching and strength improvement of the upper limb muscles.
The back and waist massager mainly exercises the waist and back muscles and relieves waist and back fatigue.Move the body left and right,lean back against the two massage columns,hold the handrails with both hands,and move the body left and right.The rollers move with the movement of the back;lean the waist close to the massage column,hold the handrails with both hands,and move the body up and down.The rollers move with the movement of the waist.Two people can use it at the same time.During use,pay attention not to move the arms too fast to avoid straining the muscles.At the same time,when standing and massaging,hold the handrails tightly.Before using the equipment,check the equipment to ensure it is in good condition.Do not use it when the equipment is damaged.The maximum weight allowed for users is less than 100kg.When children use it,there must be adult supervision.
IV.Correct Use of Fitness Trails
Precautions
Regular physical examinations:Before using fitness trails,regular physical examinations should be conducted to understand one's own health level and physical condition.This helps determine the appropriate exercise intensity and equipment selection for oneself and avoid accidents during exercise due to potential physical problems.
Safety first:It is recommended to exercise with a companion as much as possible and try not to be alone.During the exercise process,if discomfort occurs,stop exercising immediately.At the same time,pay attention to weather changes.In bad weather such as cold,wind,rain,and heavy fog,it is not suitable to exercise on outdoor fitness trails.
Pay attention to clothing:When exercising,wear soft,warm,lightweight,breathable,and sweat-absorbent clothing,as well as sports shoes with thick soles,good elasticity,and appropriate size.In winter,hats and gloves can be worn without affecting safety and exercise.
Equipment Selection
Different people have different physical conditions and exercise needs.Therefore,when choosing fitness trail equipment,it should vary from person to person.
Upper limb traction device:Suitable for people with shoulder joint dysfunction or those who want to enhance upper limb flexibility.When using it,hold the handle and rotate the frame up and down.However,for friends with limited anterior elevation of the shoulder joint,be careful not to practice forcibly to avoid aggravating the injury.
Back and waist massager:People who often feel soreness and discomfort in the waist and back muscles can choose it.The use method is to move the body left and right,lean back against the two massage columns,hold the handrails with both hands,and move the body left and right.The rollers move with the movement of the back;lean the waist close to the massage column,hold the handrails with both hands,and move the body up and down.The rollers move with the movement of the waist.Two people can use it at the same time.Before using the equipment,check it to ensure it is in good condition.Do not use it when the equipment is damaged.The maximum weight allowed for users is less than 100kg.When children use it,there must be adult supervision.
Leg massager:It can enhance the flexibility of the lower limbs and knee joints and relieve leg fatigue.It has rehabilitation effects on flexion and extension disorders of the lower limb joints and muscle numbness and atrophy.
Tai Chi rubbing device:It can enhance the flexibility and stability of the shoulders,elbows,wrists,hips,and knees,improve the flexibility of the muscles and ligaments around the joints,improve the coordination of movement,and promote the accurate control ability of the brain over the movement organs.The exercise method is to naturally open your feet slightly wider than shoulder-width,with the toes facing forward,the knees slightly bent in a horse stance posture,sit back with your body,hold the handles on the rotating wheel with both hands,and rotate at a constant speed in the same or opposite directions.
Horizontal bar frame:Middle-aged and elderly people can use the horizontal bar frame for flexibility exercises of the shoulders and legs to enhance the flexibility of the shoulder and hip joints.For example,actions such as hanging leg raises,hanging knee-to-chest flexion,and handstand against the horizontal bar.However,pay attention to choosing an appropriate action difficulty according to your own ability to avoid injury.
Waist twister:It can enhance the muscle strength around the spine and improve the flexibility or flexibility of the waist and hip joints,relieving lumbar muscle strain.When using it,step on the disc with both feet,hold the handle with both hands,keep the upper body upright,and turn the lower body left and right.During exercise,tighten the waist and abdomen.The turning angle generally does not exceed 90°.Each set can be practiced 20-30 times.
Spacewalking machine:It can enhance the strength and strength endurance of the waist and legs,improve the flexibility of the lumbosacral and hip joints and the flexibility of the muscles,and improve the stability of the knee and ankle joints.The correct use method is to hold the crossbar with both hands first,then step on the left and right pedals with both feet,hold your head up and chest out,look straight ahead,keep your back straight,and swing your legs back and forth naturally like walking.The swing amplitude gradually increases from small to large and can be maintained about 10 centimeters larger than the normal walking distance.The amount of exercise can be 5-10 minutes each time,repeated 2-3 times.
Horse riding machine:It can enhance the strength of the lower limbs,shoulders and back,and upper limbs,improve the coordinated force and flexibility of the limbs,and also improve cardiopulmonary function.When using it,pull the handrail with your hands and step on the foot tube with your feet to overcome your own weight and move your body upward.However,pay attention to sitting firmly and holding tightly during exercise.Do not move too fast in frequency.During use,people are not allowed to stand within 1500mm.
Rowing machine:It can enhance the strength of the waist and abdomen,upper limbs,and back,and has certain rehabilitation effects on shoulder and back pain.
Double large rotating wheel:It can enhance the range of motion and strength of the shoulder joint and improve the flexibility and flexibility of the shoulder joint and spine,promote the body's flexibility and the adaptability and responsiveness of the nervous system,and effectively prevent and treat shoulder diseases.
Leg press trainer:It can enhance the strength of the exerciser's abdomen and legs,thereby improving lower limb movement ability and slowing down lower limb muscle atrophy and functional degradation.
Elliptical machine:It can exercise the strength of the legs,waist and abdomen,and arms,develop the coordinated force of the whole body and the coordinated movement ability of the upper and lower limbs.Long-term planned exercise can improve cardiopulmonary function and increase the human body's metabolism level.When using it,hold the grips with both hands,step on the pedals with both feet,place the toes forward against the partition at the front end of the pedal,and keep the knee joint in the same direction as the toe.During the exercise process,drive the arms to move at a constant speed with the legs.Pay attention to the coordination of hands and feet.When one foot steps down on the pedal,the leg can be slightly bent and does not need to be fully extended.The amount of exercise can be 10 minutes each time,repeated 2-3 times.
V.Future Prospects of Fitness Trails
As an important infrastructure for promoting national fitness,fitness trails play an irreplaceable role in improving the physical quality of the nation.With the continuous improvement of people's health awareness,the importance of fitness trails will become more prominent.
In terms of the number of participants,it is expected that more people will join the exercise team of fitness trails in the future.According to relevant data,in 2022,the number of fitness people in China reached 374 million,and in recent years,it has maintained a steady growth trend.With the continuous popularization and improvement of fitness trails and people's pursuit of a healthy lifestyle,this number is expected to continue to grow.The convenience and free nature of fitness trails make them one of the first choices for public fitness.Whether in communities,parks or rural areas,fitness trails can provide people with convenient exercise places and meet the fitness needs of different groups of people.
In terms of technological innovation,future fitness trails are expected to be more intelligent.For example,intelligent sensors can be equipped to monitor the exercise data of exercisers in real time,such as heart rate and exercise intensity,and feed back to users through mobile phone APPs to provide users with personalized fitness suggestions.At the same time,intelligent fitness trails can also realize remote management and maintenance,improving the use efficiency and safety of equipment.
In addition,the functions of fitness trails will also be more diversified.In addition to existing fitness equipment,more rehabilitation training equipment may be added in the future to meet the fitness needs of special groups such as the elderly and disabled.At the same time,fitness trails can also be combined with industries such as culture and tourism to create comprehensive places integrating fitness,leisure,and entertainment,attracting more people to participate in fitness activities.
In terms of policy support,the government will continue to increase investment and construction efforts in fitness trails.With the in-depth implementation of policies such as the"National Fitness Program",various places will accelerate the construction of fitness trails and improve the coverage and quality of fitness trails.At the same time,the government can also strengthen the management and maintenance of fitness trails by formulating relevant standards and specifications to ensure the safety and effective use of fitness trails.
In short,as a vibrant path carrying dreams and passions,fitness trails are full of infinite possibilities in the future.We have reasons to believe that with the strong support of the government and the joint efforts of all sectors of society,fitness trails will make greater contributions to promoting national fitness and building a healthy China.
