Aerobic fitness equipment, strength fitness equipment, comprehensive fitness equipment and other supporting fitness equipment are all fitness equipment in the gym. Among them, the comprehensive trainer is a kind of training equipment with multiple single functions, also known as the "multifunctional trainer", which trains a certain part of the body in a targeted manner to meet the exercise needs of the body. Generally used in gymnasiums, enterprises and institutions, not suitable for home use. At the same time, the comprehensive trainer is also a complex large-scale trainer, and improper operation is easy to cause sports injuries. Below I will briefly explain the general use steps of the comprehensive trainer and the use methods of two common comprehensive trainers:
1. General steps of using the comprehensive trainer: 1. Confirm the range of motion in slow motion.
After adjusting the central posture and preparing for the posture; After adjusting the preparation posture, first use the slow motion mode to clearly confirm the positioning of the action from the starting point to the end point. Because it is slow motion, you can quickly master the complete range of motion.
2. Change the speed from slow to fast
When the complete range of motion can be executed correctly, the speed of each operation should be gradually increased, but it must be based on the cooperation with ventilation rate. If it is too fast, you should slow down again.
Adjust breathing time
When the speed is adjusted to the right, cooperate with timely ventilation. In order to improve sports performance, it is suggested that students exhale through their mouths when exerting strength and inhale through their noses when relaxing, so that they can clearly grasp whether their breathing is correct.
2. How to use two common comprehensive trainers: 1. High-tension rowing trainer
High tension rowing trainer is a combination of high tension trainer and rowing trainer. Combining the advantages of the two trainers, the main exercise areas are latissimus dorsi, teres major, posterior deltoid, biceps brachii and trapezius. People who need to exercise muscles can choose this fitness equipment.
(1) High back pull: Sit, hold out your chest, tuck in your abdomen and waist, with your hands wider than your shoulders, hold the pull rod forward with your palms, and pull your arms vertically down to the front of your neck, while exhaling, holding for 2 seconds, and slowly returning to 90% of the original path (that is, don't put it back completely, always keep pushing), while inhaling and repeating the above actions.
(2) Low-position pullback exercises latissimus dorsi and lower trapezius, with biceps brachii as the auxiliary part. Methods: Sitting posture, chest, abdomen and waist, palms facing each other, holding the pull rod, pulling your arms to your chest, exhaling at the same time, stabilizing for 2 seconds, slowly returning to 90% of the original path, inhaling at the same time, and repeating the above actions.
2. Butterfly machine
(1) Stand facing the butterfly machine, with the distance between your feet slightly wider than your shoulders, with your arms around the periphery of the movable arm, and then open and close. This action is mainly aimed at the exercise of pectoralis major, trapezius, deltoid and latissimus dorsi.
(2) Stand facing the butterfly machine, with the distance between your feet shoulder width. Hold the handle of the movable arm with both hands crossed (the left hand holds the right movable arm and the right hand holds the left movable arm), and then do the opening and closing action. This action is mainly aimed at the exercise of trapezius, deltoid and latissimus dorsi.
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