Fitness equipment plays an important role in everyone's fitness training process. Many times, training needs the help of fitness equipment. Here's how to use fitness equipment correctly. Welcome to read the reference. I hope I can help you.
How to use fitness equipment correctly
The first is to consult a fitness instructor. No matter what kind of fitness equipment, we may simply operate it, or we may not use it at all. In this case, don't use it blindly. Please ask the fitness instructor to explain the practical methods of related equipment in time, so as to master the correct use of related equipment.
The second is to adjust the height and weight of the seat. General fitness equipment, especially comprehensive fitness equipment, is designed for bodybuilders of all shapes. Therefore, before using them, everyone should adjust the appropriate height and training intensity according to their own situation, so as to make the operation smoother and safer and achieve effective training results. After all, the weight of fitness equipment is too heavy to cause injuries, and it is difficult to achieve training goals if it is too light.
In addition, the range of motion should be adjusted slowly. When adjusting the height and weight of the seat, we should first use the slow-motion method 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. When the complete range of motion can be executed correctly, the speed of each operation should be gradually accelerated, and attention should be paid not to be too fast or too slow.
Finally, adjust the timing of breathing. When adjusting the training speed in time, we should cooperate with the timely ventilation action. In order to improve sports performance, try to exhale through your mouth when exerting strength and inhale through your nose when relaxing, so that you can easily and clearly grasp whether the ventilation is correct.
Usage patterns of some devices
Bicycle (aerobic exercise equipment)
According to your own preferences, you may wish to increase or decrease the resistance and adjust the riding posture. The key is to do aerobic exercise!
Usage: first put it next to the bicycle seat, then adjust the height of the seat to be parallel to the hip bone. The height of the handlebar is one punch higher than the seat, and the distance between the handlebar seat and the forearm is similar. When in use, the buttocks can leave the seat.
Tips: Be sure to tighten the foot cover at first to avoid the foot falling off when the speed is fast!
Treadmill (aerobic exercise equipment)
Tips: First-time users can't pursue speed. First of all, they should gradually adapt to the treadmill by walking, and then slowly accelerate after adaptation.
Bench press
Usage: Lie flat on the flat plate, with your back close to the flat plate and your eyes looking straight under the pole. Open your arms naturally, bend your elbows 90 degrees, and then lift the grip vertically upward. This is the correct width of the handle.
Tip: Always keep your wrist in a neutral position when exercising. When descending, the elbow should be slightly lower than the chest. When you rise, your back should be close to the flat plate, and you can't lean back. Inhale upwards, exhale downwards, inhale. When practicing, you must be accompanied by protective personnel.
Lower oblique rolling trainer (anaerobic exercise equipment)
Target muscle: upper abdominal muscle
Usage: Set the adjustable ramp to a medium slope, and do it at its upper end, and put your feet under the ankle pad safely. Put your hands behind your head and lean back. Your abdominal muscles contract and lift your upper body upward until your torso is perpendicular to the ground.
Tip: When bending upward, try to avoid lifting your body through hip flexors. When the body is lifted upward, it is better to bend the back to increase the squeezing force, and then lower the body in a controlled way.
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