No matter which gym we go to, we will find that the elliptical machine is the most popular, because the elliptical machine is not only a kind of training to exercise the lower body. If your upper limbs participate enough, it can effectively reduce the stimulation of training on lower limbs, and it will also bring two good effects-losing weight without thickening legs; Exercise doesn't hurt your knees.

For the correct use of the elliptical machine, Lulu suggested that everyone gently hold the armrest of the instrument with both hands, and step forward with both feet in turn, and then slowly increase the push and pull of the hand after the movements of the hands and feet are coordinated! It is best to put the elliptical machine behind the arc rotator, and adjust the resistance of the instrument below 10 when operating, otherwise it is not much different from lying on the sofa ~

Tip: the fat burning efficiency of the elliptical machine is not very high, about 1 hour 500 calories, but if you want to lose weight and stovepipe at the same time, the elliptical machine is necessary!

Horizontal bicycle

Horizontal bicycle can be said to be one of the best mobile phone strongholds in the gym, but in fact, horizontal bicycle is still very useful. It is a gentle exercise equipment for lower body joints, which is very suitable for friends with heavy weight, knee pain, or pain still recovering after exercise!

There is another advantage of the horizontal bicycle, that is, because of the design of the equipment, even sitting can stimulate the hip muscles; But because the horizontal bike can't stimulate the muscles of the upper body, unless you make up your mind to improve your resistance, the calories you can burn are really not high!

Stationary bicycle

Lulu put the spinning bike behind the horizontal bike because both of them have the characteristics of bicycles; Different from the horizontal bike suitable for playing mobile phones, the spinning bike is designed to restore the effect of outdoor riding to a great extent, and it is designed according to the situation of cross-country riding and racing riding, so you can stand and squat while riding, and you can also adjust the arm angle to a great extent.

Spinning is a good aerobic exercise, and we can control the intensity and speed at will; Moreover, with the music with a strong sense of rhythm, everyone in the bicycle room gives up 100% strength, and you will be infected by the environment. Even if you consume 600 calories in 45 minutes, you will not find this process very painful at all.

Tip: the seat position should not be too high or too low, just at the waist or slightly below the waist, so the pressure on the knee is less.

Stepper

Treadmill is a super fitness equipment suitable for the fat-reducing party, which can quickly increase the heart rate in a short time, make people sweat and participate in it, especially the stimulation of hip muscles.

However, the treadmill has a disadvantage, that is, the calf muscles are involved too much, so after finishing the treadmill, you must take time to stretch the calf muscles to avoid leg thickening!

Tip: Actually, when it comes to stair machine, Lulu thinks that fitness doesn't have to go to the gym. Although stair machine is not common, its principle is the same as stairs, so climbing stairs at home can also give you effective exercise!

Rowing practice frame

Rowing machine appeared in the market in 2000, but it didn't really catch fire until recent years ~ why did it catch fire? Nature has many advantages: it can exercise most muscle groups of the body, but it has little effect on each joint. The more muscle groups you mobilize, the more calories you consume. Undoubtedly, rowing machine is one of the best fat-burning aerobic equipment, which consumes more than 500 calories per 1 hour ~

When doing rowing machine, because the athlete is sitting, and his legs are not very tense. In addition, the rowing machine does less damage to the knee joint, which means it is more protective and safer than running!