健身房安全提示一、初始锻炼强度不要过强:
西南大学教育研究所休闲运动管理博士薛峻麒说,过度锻炼会带来严重的疲劳感,还可能旧伤复发,刚刚开始锻炼的人更是如此,因为身心都需要时间休息、调整和复原。
应从小运动量、小幅度、简单动作开始,进行较缓慢而平稳的持久运动,经过一段时间的适应期,再逐渐增加强度,加大幅度,提升难度。这样才能消耗更多的热量,达到健身塑形的目的。
健身房安全提示二、不要无计划盲目锻炼:
浩沙健身福建大区私教部行政总监孙锴波说,一些刚进健身房的新手常抱着玩一玩的心态,没有计划而随心所欲地锻炼,这样不但达不到健身的效果,还有可能会造成运动损伤。
每个人的身体情况不一样,不能使用同一个标准,应根据自身情况,选择适合自己的健身项目,让有经验的健身教练帮助制定健身计划,提供更专业更系统的健身指导。
健身房安全提示三、掌握正确健身动作:
简单来说,健身动作一般分为五个动作模型——推、拉、蹲起、单边动作、旋转动作。人的所有动作都是由这五个基本动作组合完成。对于普通的健身者来说,不论选择什么样的健身器械,选择什么健身内容和动作,最重要的是掌握正确的健身动作。
健身房安全提示四、力量训练循序渐进:
在进行力量练习时,第一阶段是自重训练,如俯卧撑、膝式俯卧撑、自重的下蹲等。第二阶段是固定器械训练,固定器械的运动轨迹是固定的,危险性比较低,具有一定的保护设施。第三阶段是自由重量训练,如杠铃、卧推器械等。
健身房安全提示五、警惕健身后遗症:
常去健身馆做器械操的女性,诸如举重等负重运动,对盆骨产生巨大压力,可造成会阴部肌肉松弛和脆弱,严重者引起大小便失禁等,谓之健身后遗症。后遗症可使人很长一段时间都不舒服,因此要格外警惕。
参考资料来源:人民网——专家提醒健身房运动应谨防三大误区
参考资料来源:人民网——打开健身房正确健身模式
太多了,我只能捡重要的说几个了:前台提示:1. 禁止吸烟。(Smoking is not permitted in the club.)2. 未经许可,禁止拍照、摄像。(Photos and video footage are not allowed without specific permission.)3.十四岁以下的人不得进入训练区域。(People under 14 years old are not allowed to enter the training area.)4. 除了会员、员工,任何人进入本俱乐部必须在前台作登记。(New guests must register at the front desk upon entering the club.)5. 初次来本俱乐部的人必须在健身顾问的陪同下才能参观。(New Guests must be accompanied by a Bally’s FC during the first visit.)6.本俱乐部为公共场所,请您管理好自己的随身物品,不要将贵重物品及大量现金带入俱乐部,所有的财务遗失本俱乐部将不负任何的责任。(Our club is a public area, so please take care of your own belongings. Do not bring precious goods and / or lots of cash to the club. We take no responsibility for lost personal items.)6. 请爱护俱乐部内一切设施,正常使用各种器械,如果您有什么问题可以咨询我们的健身顾问或私人教练。(Please take good care of all the club facilities. Please use the exercise equipment safely, and if you have any questions please consult an FC or personal trainer.)单车房:1. 非上课时间请勿独自使用本操厅及动用音响和灯光设备(Please do not enter studio without any permition during the day, and not allow you to turn on any electronic equipment)2.课程开始10分钟后请勿入内(Not allow to step in when the class has been started after 10 minetes)3.运动前,先调节并确定车把、车座和鞋套已安全固定好并扭紧。不要在无阻力的情况下运(Adjust bike and ensure the bike seat, handle bar and shoe cages are tighted up before starting any exercises.Always keeping up with reisistance) 4.每节课都须带瓶装水和运动毛巾。(Always bring the bottle of water and exercise tower with you) 5.如感到不适和眩晕,应立即停止运动( Immediatly stop if you feel uncomforable and dizness)6.在教练指导下,安全使用单车和正确的骑行技巧Safely use spinning bike regarding trainer’instruction。 Be proberly operating every part of equirment 7.使用后请及时擦掉单车上的汗渍,将车把、车座调回原位(Wipping bike’s sweat and return the handle bar and seat to the loose postion after use)公共浴室:1. 更衣室是公共场所,请您不要将贵重物品带入或存放在更衣柜内,以免丢失。(The locker room is a public area, so please do not store any valuables in the lockers.)2. 请您在打开更衣柜后,看管好自己的衣物,以防丢失。(After opening the lockers please watch your belongings carefully so they will not be misplaced.)3. 请您在离开更衣柜之前,检查自己的柜子是否已经完全锁好。(Please check whether your lockers have been closed safely before you leave.)4. 请您不要将废物乱扔,以免造成淋浴间和卫生间的堵塞。(Please do not leave trash on the floor in case the drain is clogged.)5. 请您在淋浴时不要拥挤,以免发生受伤等意外情况。(Please do not push or squeeze others.)6. 请您在离开更衣室时务必检查自己随身携带的物品是否齐全,以防将您的私人物品遗忘在更衣室而丢失。(Please check whether you have taken all your personal belongings with you before you leave.)7. 本俱乐部的公共更衣柜只限于会员当天使用,为了您的财产安全,请您自己携带锁,并在离开俱乐部前取走。本俱乐部每晚将清理所有公共更衣柜,如发现有占用公共更衣柜的,本俱乐部将强行打开此柜,并无法负责保管其中的物品。(The public lockers are for the daily use of members. For the safety of your belongings, please bring your own lock and take the lock away before you leave. Bally’s staff will check all the public lockers for any locks that are intentionally left behind; the club has the right to remove locks without notice and the dub will not take the responsibility for the belongings in the locker.)8. 如果您需要长期存放您的私人物品,请和您的会籍顾问联系,办理私人储物柜的租用手续。(If you need to store your personal belongings for a long time in the gym please contact your membership consultant to rent a private locker)操厅:1.在开始任何训练项目之前,请向自己的医生咨询,是否适合做相应的训练。(Please consult your physician about your eligibility status before the start of any training scheme.)2.热身和放松部分是至关重要的。如果你不得不迟到或早退,请采取相应的必要的措施。(Warm-up and cool-down phases are essential; take necessary precautions should you have to start late or leave early.)3.请穿戴合适的运动鞋和服装参加健美操训练。(Proper athletic attire and footwear are required.)4.请将私人物品存放在更衣室内,以免丢失。(For safety reasons, please store your personal items in the lockers provided.)5.请遵守健美操课程的规定程序。(All Group Fitness studio rules and regulations must be followed.)6.请在俱乐部员工的协助下使用器械。(Equipment is to be used only under the supervision of bally staff.)7. 上课时,请与其他会员保持适当的距离,留出他人训练的空间,避免互相干扰。(Please keep proper distances from the others while in class.)8.在上课过程中,请勿使用手机。(Mobiles shall not be used during classes.)9.在确定的课程当中,不得进行与本课程无关的锻炼,因为这样会分散注意力。(Workouts irrelevant to the scheduled classes can be a distraction and shall not be allowed during classes.)器械区1.请勿抽烟(No smoking)2.请勿大声喧哗(Please avoid creating a disturbance)3.着适合的服装和运动鞋,严禁赤膊(Please dress up ,Topless is not allow inside club)4.请携带毛巾进行器械训练(Please bring your own towel while using training equipments)5.请勿将运动包和任何形式的包带入训练场地(Do not carry on any bag into training area)6.请勿长时间占用器械(Please do not occupied one of particular equipment only for a time being)7.训练后及时将哑铃、杠铃放回原处(Please retune the dumbbell/barbell(s) to original position after using)8.轻拿轻放哑铃、杠铃及所有器械(Please take care of appliance )9.训练后请拿好自己的随身物品(Please don’t leave any personal belongings after finishing your exercis)
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