Treadmill is the representative of aerobic exercise, which is divided into mechanical treadmill and electric treadmill. Electric treadmills are common in gyms, and mechanical treadmills are the kind that drive the running belt to rotate by the inertia of our running. Very cheap, you can buy it for two or three hundred, so I won't talk about it here. Mainly electric treadmills and intelligent treadmills.

The second one is spinning bike.

Spinning is a unique and energetic indoor cycling training course, which combines music and visual effects.

Spinning will consume a lot of energy after exercise, at the same time, it will also enhance the strength of your legs, beautify the shape of your lower limbs and improve your oxygen intake. Online practice has proved that effective 40-minute spinning training can consume about 500 calories.

The third one is an exercise bike.

Exercise bike is called "power bike" in the field of sports science, which can be divided into upright bike and reclining bike (also called horizontal bike). It can adjust the intensity (strength) during exercise to achieve the effect of fitness, so people call it exercise bike.

The fourth is the elliptical machine.

The motion state of elliptical machine is similar to cross-country skiing, so the English name of elliptical machine is also called elliptical cross trainer. Once introduced, the elliptical machine has been loved by the public, suitable for all ages, just like spacewalk, so some people call it spacewalk machine. Beautiful appearance, elegant movement, combining the advantages of spinning bike and exercise bike.

The fifth is a mountain climber, also called a treadmill.

Mountaineers are multifunctional aerobic training based on running and jogging. It is named because its sports style is similar to mountaineering. Using the mountaineering machine can achieve better weight loss effect.

The sixth type is rowing machine or rowing machine.

Rowing machine is a kind of equipment to simulate rowing, which has a good effect on strengthening the muscles of legs, waist, upper limbs, chest and back.

The seventh is the Smith machine.

It is mainly a machine for practicing bench press and squat. Smith bench press is done on fixed equipment. For junior gymnasts, free bench press (dumbbell bench press and barbell bench press) can't grasp the balance well. Smith should be used as the basic exercise first, and then do free bench press after a while. Smith bench press can be divided into three situations: flat lift, upward and downward.

The seventh is a big bird and a small bird.

Big flying bird is a special fitness equipment for gym, also known as "Longmen" and "tension trainer". Different from other fitness equipment, the tension applied to muscles is constant and will not change because of the change of arms. You can exercise the muscles of legs, arms, back, chest and abdomen by choosing different postures.

The eighth is the sitting leg bending trainer.

As the name implies, this is a machine for practicing calf, thigh muscles and knee joints.

The ninth is the supine board.

Abdominal back training supine board is not only a kind of fitness equipment, but also can relieve the back fascia strain of people with lumbar muscle strain. 60 times a day, divided into two groups, will relax the back. Of course, the most important thing after that is to keep the correct sitting posture. Lie on a healthy web, hook your feet on the front tube, and do sit-ups on your ears to exercise your abdominal muscles.

The tenth is bench press.

Bench press is the abbreviation of supine press, also called bench press or bench press. Mainly practice pectoralis major, pectoralis minor, deltoid toe, triceps brachii and elbow muscles, as well as serratus anterior, biceps brachii, coracoid brachii and forearm muscles. There are a lot of flesh and blood involved in bench press, which has a significant effect on the development of extensor and pectoralis major muscles of upper limbs. It is unmatched by other movements (except push-ups), and it is also a prescribed movement in weightlifting competition.

The eleventh is a dumbbell.

Everyone knows this, so I won't say it.

The twelfth is a barbell.

The thirteenth is the horizontal leg bending trainer.

Compared with the sitting leg flexion trainer, this is a leg movement in the opposite direction.

The fourteenth is the biceps trainer.

Biceps trainer can mainly exercise biceps brachii, followed by elbow flexors. The biceps brachii trainer is more stable and safer than the route, which is suitable for ordinary beginners.

The fifteenth is the triceps trainer.

The training of triceps brachii takes more time than biceps brachii. As the name implies, triceps brachii has one more head and a larger area than biceps brachii. The training time ratio of triceps brachii and biceps brachii should be 3: 2.

The sixteenth is the advanced pull-down trainer.

This is an important part of back training. Although sitting on the instrument seems to be a pull-down process, it is absolutely king to exercise the multi-faceted muscles of the back by adjusting the backward angle of posture and the grip distance.

The seventeenth is a sitting chest push trainer.

Sitting chest push is the first choice for junior fitness enthusiasts. Those with high training level can do 3-4 groups of sit-down chest push exercises after free weight exercises, and practice the chest to exhaustion completely, which will be of great help to gain muscle.

The eighteenth is the squat frame.

The essentials of squatting are basically that when squatting, the back must be straight, the abdomen must be closed, and the eyes should be upturned. When squatting, don't squat beyond your toes until your thighs are parallel to the ground. Generally, squat refers to squatting on the thigh until the angle with the calf is less than 90 degrees. Half squat means that the thigh squats down to be parallel to the ground. A slight squat means that the angle between the upper leg and the lower leg is between130 ~160. Another arrow will kill you. You can do half squat during general training.

The nineteenth one is shoulder pressing.

Shoulder press preparation posture: sit on the instrument, hold the instrument with both hands, keep the upper body upright and lean back on the instrument.

Action process: push your hands vertically upward, keep the deltoid muscles tight, and pause for 2 to 3 seconds when pushing to the highest point.

The twentieth is the butterfly machine.

Butterfly machine is a kind of machine used by birds to clamp their chests. A pectoral butterfly machine that mainly exercises pectoralis major? Butterfly machine is a kind of machine used by birds to clamp their chests. Mainly exercise pectoralis major muscles, and primary users will stick their backs on the seats and exert their strength; More experienced users will take their backs off the chair and exercise their abdominal muscles at the same time.

Section 21 Abdominal retractor abdominal muscle training device

One action, hold out your chest, and then bend over to tuck in your abdomen.