This set of equipment can exercise chest muscles alone. If you can't master the complex movements such as barbell bench press, you can start practicing here to find the feeling of chest muscle strength. Girls can also do push-ups to lay the foundation.

How to use:

1. Adjust the height of the seat so that the height of the handles on both sides is flush with the lower edge of the chest.

2. Hold your chest out, clamp your shoulders backwards, stick to your back, and hold it outward in this position.

3. Exhale and push out, inhale and restore

Advanced pull-down equipment is one of the most popular equipment in the gym, and many people are often seen queuing to practice. It can simulate pull-ups and exercise the muscles of the whole back. If you can't do pull-ups, you might as well start with them.

How to use:

1. Adjust the sitting posture so that the grip is directly above the head.

2. Adjust the height of the seat front baffle so that it can firmly fix the legs.

3. Hold the grip, hold your chest, start with the force of shoulder sinking, and then pull the grip down.

4. Exhale and pull down, inhale and restore

Sitting rowing, like high pull-down, is an instrument for training the back, but its trajectory and high pull-down are two different planes, which can exercise the muscles in the middle of the back, make the back groove deeper and make the back muscles more three-dimensional. This is an instrument that both boys and girls should practice.

How to use:

1. Inhale and hold out your chest, and keep your chest close to the front baffle.

2. Exhale and pull the handle. Breathe in and out, and keep your chest out.

3. Hold the handle 1-2 seconds to the maximum, and feel the squeezing feeling of the back muscles.