Strength training equipment can help to exercise muscles. When using strength training equipment, it should be noted that different parts of strength training equipment have different training methods. The following are some common uses of strength training equipment:
1, upward oblique chest push trainer
Sit with your face forward, your back close to the backboard, hold your chest out and abdomen in, hold the handle tightly with your hands, push it outward by the strength of your chest muscles, stay for 5 seconds, and then close it slowly.
2, butterfly clip chest trainer
Sit down facing forward, hold your back close to the backboard, hold your chest and abdomen, erect your forearm close to the operating rod, gently close your hands above the operating rod, and close the operating rod forward to the middle by relying on the strength of the inner side of the pectoral muscle, stay for 5 seconds, and then slowly close it.
3. Sit-down high-pressure trainer
Face forward and backward, hold your chest and abdomen, hold both sides of the pull rod with both hands, pull the pull rod with the strength of your back muscles, and pull your neck forward and backward.
4. Sit-leg stretching trainer
Face forward, put your legs on the front support bar, hook your feet on the lower support bar, hold your chest out and abdomen in, and stir the lower support bar by the strength of your thighs. Move quickly, stay for 5 seconds, and then release slowly.
5. Sitting rowing machine
Inhale and hold your chest, with your chest against the front baffle; Exhale and hold, exhale with the abdomen when exhaling, and keep the chest posture; Hold the handle 1-2 seconds to the maximum, and feel the squeezing feeling of the back muscles.
6. Coach Smith
Lie flat on the bench with your feet on the ground naturally. Adjust the front and back position of your body so that your eyes are directly below the bench press barbell. The grip distance is slightly wider than the shoulder. Remove the barbell from the bench press. Slowly lower the barbell until the upper arm is parallel to the ground, then push the barbell back to the starting position, and so on.
Second, what should I pay attention to when using strength training equipment?
When strength training equipment is used for fitness, attention should be paid to correct use and proper training. Points for attention in using strength training equipment are:
1, and make necessary adjustments.
Most instruments are adjusted according to people's different body shapes. If the previous user is half a head taller than you, you may find that your feet can't reach the ground after sitting in your seat. At this time, you can adjust the height of the seat so that your feet can be put on the ground. In addition, most of our joints are axes of motion, so it is best for your joints to be in a straight line with the axis of rotation of the instrument, which will be safe and effective.
2. Use a weight that suits you.
Generally, the weight suitable for you is the weight that you can lift 8~ 12 times with your best efforts. This is not to say that you should try your best to suck milk, but that you can achieve exhaustion without changing your posture and other parts. Don't feel shy just because your weight is smaller than the previous one. Exercise at a weight suitable for you can achieve good results and safety.
3. Be controlled when doing actions, and the average speed should be slow.
If the strength training equipment sounds like a percussion instrument when doing the action, then you are too fast to stop in the right place. Generally speaking, the slower the speed, the stronger the challenge to the muscles. Many instrument manufacturers suggest counting slowly, lifting twice and dropping four times when doing each movement. Now there is a new ultra-slow movement mode, which requires each movement to last for 20 seconds. This exercise method can be used to increase the diversity of your training. When the speed is too fast, it is easy to strain the ligament or tendon due to the inertia of weight. Fast explosive training should be conducted under the guidance of experienced coaches.
4, slowly increase the weight
When your training level is improved, you can achieve better results by increasing your weight. But it's best to find the closest weight. When you lift 5 kg to 8 kg, the weight increases by 60%. At this time, you must pay attention to safety. There are many strength training equipment designs that allow you to add half a weight or one third at a time, all in order to make you achieve the purpose of fitness better and safer.