Usage: 1 Stand with your legs hip-width apart and your torso straight. Hold a dumbbell in each hand, hang the dumbbell on the front of the thigh, and put the palm back. Bend the elbow to both sides and lift the dumbbell vertically to shoulder height. Note that the elbow joint is slightly higher than the dumbbell at this time. Stay for a few seconds, then slowly lower the dumbbell to the initial position.
2. Bend over, put your left hand on the stool surface or the edge of a hard bed, kneel on the stool surface with your left knee, slightly bend your right leg to support your body, hold a dumbbell in your right hand, stick your upper arm to your sides, and naturally droop your forearm. Keep the upper arm still, slowly straighten the elbow joint, and make the dumbbell rise to the back of the body. Then slowly restore the dumbbell to its original position. Repeat the specified number of times and do it on the other side.
3. Sitting posture is OK. Step on the ground with your legs apart, keep your trunk straight, and hold the dumbbell in your right hand straight up, higher than your palm and forward. Keep your upper arm still, palm forward, slowly lower the dumbbell to the back of your head, and then straighten your elbow to restore the dumbbell to its original position. Repeat the specified number of times and do it on the other side.
Use precautions 1, and the actions must be standardized.
When exercising, irregular movements can easily cause joint injuries. This is because when practicing with dumbbells, the joint pressure is great, and the movement is slightly deviated, which will cause joint sprain and muscle fiber strain of small muscle groups.
2, the weight must be appropriate
Don't be overweight, overweight dumbbells are easy to strain muscles, but they can't achieve the training effect; Not too light. Dumbbells that are too light can't achieve the purpose of shaping at all. The improvement of strength should not be rushed, but should be gradual.
The number of exercises should be relatively fixed, 2~3 times higher than the fixed value. After a while, you will find that you can lift this weight easily. At this time, you need to replace a heavier dumbbell.
3, breathing must be reasonable.
In strength training, breathing rhythm is coordinated to ensure adequate oxygen supply in the body, thus ensuring the quality of movement. For some special movements, such as dumbbell sit-ups, the breathing mode should also be adjusted accordingly: exhale when sitting up and inhale when lying flat. Everyone should find a suitable breathing method according to their own situation.
4. Warm-up is essential.
When doing dumbbell exercises, you should choose a well-ventilated environment and try to avoid practicing in an air-turbid, cold or hot environment. Before the start of the exercise, do warm-up activities; Be sure to do a good job of relaxation after exercise.
Arm strength device, also known as grip strength stick, is used to exercise arm muscles, mainly to exercise arm strength and chest muscles, and to assist wrist strength. Arm strength device is a kind of exercise equipment for forearm wrist flexor, which is dangerous to some extent.
Usage: 1 Bend your arms and bend the spring hard at the back of your neck.
2. Put your arms forward, bend the spring upward, and then relax.
3. Keep your arms close to your chest, bend the spring, then straighten and slowly relax.
4. Stand with your feet apart, bend your right elbow, bend the spring with your left hand, then bend your left elbow and bend the spring with your right hand.
Put your arms behind your back, hold the spring tightly, then straighten and bend gradually.
6. The pursuit is quantity, not weight.
Precautions for use 1. Please check whether the connecting parts of the arm force device are firm and loose before use.
2. Please choose the arm strength device suitable for your body level to avoid pulling your muscles.
3. When in use, fasten the safety belt on the handle of the arm strength device on your wrist.
4. When using, you should choose a relatively spacious venue to exercise, so as not to get rid of it and hurt people.
5. It is suggested that children under 12 should not use the arm strength device.
6, when used, should be carried out at a constant speed.
Rally machine is a kind of equipment suitable for mass fitness exercise. The advantage of using a stretcher is that biceps brachii is a muscle with two muscle heads, and its main function is to bend the arm. Another muscle, the triceps brachii, is also used when bending the arm.
Usage: 1, positive pull: hold the stretcher with both hands and stretch forward, with the forearm and arm slightly bent, keeping the center of gravity, and then pull outward, being careful not to be too fast. You can increase or decrease the number of springs according to your own situation. Exercise site: pectoralis major and biceps brachii.
2. Lift: Step on one end of the pull-tab with one foot, hold the other end of the pull-tab backhand and lift it up (note: don't pull it too far, it will affect the elasticity of the spring). Exercise site: biceps brachii, deltoid muscle.
3. Pull-ups: Hold the puller with both hands and stretch forward, with the height at the left and right position of the head. The forearm and the forearm are slightly bent to keep the center of gravity, and then pull out, being careful not to be too fast.
4. Pull back: Backhand with the puller at the back, and then pull to both sides. Exercise sites: deltoid, trapezius, infraspinatus, supraspinatus, teres major, teres minor.
5. Side pull: Hold the slider with one hand and straighten it, and hold the other end of the slider with the other hand and pull it out. After a group of exercises, exchange hands. Exercise site: biceps brachii and triceps brachii.
6. Staggered pull in the rear position: stand with your feet, put the puller behind your back, pull the puller down with one hand and pull it up obliquely with the other. Exercise sites: deltoid, trapezius, infraspinatus, supraspinatus, teres major, teres minor.
Precautions for use: 1. Don't wear sharp and valuables when using the stretcher, so as not to affect the movement and cause injury or unnecessary loss.
2. Before using the wire spring tensioner, check whether the hook structure and installation of the wire spring are firm, so as to avoid slippage and injury accidents.
3. The maximum pulling distance of the steel wire spring tensioner is 150cm, and the pulling force of each spring is about 6kg. Don't stretch it too long, or it will make the wire spring lose its elasticity.
4. Steel wire springs, steel wire ropes or rubber strip (belts and pipes) that have been stored for a long time shall not be used again if they rust or harden, so as not to break during stretching.
5. Before using the wire spring tensioner or rubber band tensioner, one end of the tensioner should be firmly fixed on other objects to prevent slipping or sudden rebound from causing injury accidents.
6. When using the wire spring stretcher, please wear long-sleeved sportswear and sweatpants. The steel wire stretching machine should not cling to the body to prevent the skin and hair from being pinched when the steel wire spring contracts and resets after stretching.
7. When using the wire spring tensioner, each wire spring must be hooked on the big ring and pulled by hand holding the handle. Don't pull with several big rings, in case the force is too concentrated on the wire spring ring, which will cause the wire spring to break.
8. After using the tensioner, be sure to wipe off the rubber strip, wire spring and sweat stains on the handle or handle. Rub some lubricating oil on the wire spring, heavy hammer wire rope, pulley and lever shaft every once in a while to prevent rust.
9. After the action is completed, it is necessary to use muscle strength to control the slow recovery of the spring, the pimp or the heavy hammer, which can not only avoid the collision and overlap of the spring, the pimp or the heavy hammer wire rope, but also give full play to the unique advantages of the tensioner's "retreat" movement, so that the muscles can be stimulated to the maximum extent and the best sports effect can be obtained.
10. Before using the pulley weight tensioner, it is necessary to check the firmness of the tensioner. Don't pull the pulley weight tensioner, but push it when it is picked up, so as to prevent injury accidents caused by equipment failure and scattering. It is necessary to check whether the bolts of the pulley weight tensioner are inserted in place, whether the screws are loose and fall off, whether the wire rope is firm, and whether the grip and pulley are installed firmly, so as to prevent problems before they happen.
1 1. In the process of using the stretcher, we should develop the good habit of using protective articles such as palm guards, grip belts, half-finger gloves, knee pads, belts and wrist guards.
Barbell Barbell is a core training equipment, which is also used in weightlifting. Barbell is a kind of weight training, which only uses barbell training equipment to improve muscle strength training. You can also use barbells for core training to promote overall coordination.
Usage: When standing, stand with your toes forward, and the distance between your feet is slightly wider than your shoulders. Bend your knees, hold your chest out, and hold a barbell with your hands shoulder width. The lower limbs should tighten the hips and remain stable. Pull the barbell to the middle of the abdomen with the contraction force of the back, pause for a few seconds and then slowly put it down.
Precautions for use 1. Because of its heavy weight, we must do what we can, and don't blindly increase the weight. The descending speed should be reasonable, neither too fast nor too low, otherwise it is easy to damage joints such as knees and ankles.
This kind of training uses most muscles of the whole body. The more muscle groups you use, the more you need to pay special attention to posture and exertion methods to avoid injury.
3. Never lift it with your lower body and hips. The barbell needs to be placed on the ground when a single action is completed.