Caution fitness equipment treadmill before using initial, first standing next to familiarize yourself with how to control it - such as start, stop and speed regulation, remember to run before the controller must take the belt clip with people connected, After the fall in order to be able to pull down the controller leaving the treadmill stops. Then when you are familiar with before they can be used. Warm up no matter how fast you are walking Anshan indoor basketball, the best stretching exercises do first. Warm muscles stretch more easily, and therefore took the first 5 to 10 minutes to warm up. Then stop doing stretching exercises in the following manner - 5 times, 10 seconds each leg every time or more time to do it again after the end of the exercise. 1. down the stretch knees slightly bent, body bent forward slowly Anshan indoor basketball, let the back and shoulders relaxed, hands try to touch the toes. For 10 to 15 seconds Anshan indoor basketball, then relax. Repeat 3 times. 2. Hamstring stretch sitting on a clean seat, one leg straight. The other leg inward to close the inside of one leg straight. Try a hand to touch the toes. For 10 to 15 seconds, then relax. Repeat 3 times for each leg. 3. Achilles tendon stretch calf and foot two hand on the wall or a tree stand, kick in later. Holding reared and heel, tilt in the direction of a wall or tree. For 10 to 15 seconds, then relax. Repeat 3 times for each leg. 4. quadriceps stretch to the left wall or desk help master the balance, then the right hand stretched back to seize the right ankle and slowly pull the hips until you feel the front thigh muscles are tense. For 10 to 15 seconds, then relax. Repeat 3 times for each leg. 5. Sartorius stretch opposite foot, knee outward sit down. Hands, grasp the direction of the feet to the groin pull. For 10 to 15 seconds, then relax. Exercise 15-20 minutes of exercise is a good way to save time. On a treadmill to 4 - Warm 4.8 km / h speed for 5 minutes, then increase every two minutes 0.3 km / h speed increments until you feel at a certain speed for 45 minutes will be very challenging sport. Exercise how to classify? 1, according to the motion characteristics of the human body to stimulate the divided parts: (1) Focus on the bones, joints, ligaments and muscles exciting sport (2) focus on the new lung, stomach, intestines, liver, spleen, and kidneys to stimulate the campaign to improve fitness, reduce disease, rich cultural activities of workers work in various enterprises and institutions an indispensable work. Over the past decade the city enterprises and research institutes of the staff and medium-sized modern civilization disease incidence increased year by year, civilized disease is divided into three categories: structural, excess energy type and nerve pressure type. (1) Structural type of civilization diseases include: cervical spondylosis, lumbar, shoulder, lumbar muscle strain, chondromalacia patella, osteoporosis and so on; (2) the excess energy type of civilization diseases include: cardiovascular disease, obesity, fat liver, diabetes and so on; (3) the nervous tension-type diseases of civilization including insomnia and depression. 2, depending on the purpose of the exercise is divided: the purpose of different age and sex of the person of different sports and fitness (1) young men - muscle and physical fitness (2) Young women - fitness modeling (3) in the elderly - Exercise heart and lung function, energy diet (4) the elderly - Health (5) children - promote the healthy development of 3, according to the characteristics of energy metabolism during exercise divided: (1) aerobic exercise (2) Anaerobic exercise (3 ) mixed movement new basketball _ abundance and Information Technology Center (online consultation) _ Shenyang, Anshan basketball provided by HSBC and Information Technology Center. Shenyang City HSBC and Information Technology Center (www.4000010001.com) (www.tz1288.com) is Shenyang, IT project co-leader, over the years, the company is implementing the scientific management, innovation and development, the principle of honesty and trustworthiness, the maximum Limits to meet customer needs. In abundance and IT central leadership with the staff warmly welcome all inquiries negotiations to create abundance and IT center a better future.