Treadmill: Experience different running environments, such as flat running, uphill running and variable speed running. Friends with a large base can climb mountains with treadmills. The slope is 10- 15.

Spinning bike: consumes more oxygen and helps the body burn calories effectively: the pressure on the ankle is less than that on the treadmill, which is safer.

Elliptical machine: It integrates walking, stair climbing, cycling and skiing, and can exercise the coordination of upper and lower limbs. Beginners use elliptical machine to choose 1-2 gear to warm up 10 minutes. It takes more than 30 minutes to lose fat.

Rowing machine: it can be used to exercise hands, feet and body, as a warm-up for exercise, and pay attention to adjusting resistance to avoid injury.

Free equipment to introduce fitness strength

Dumbbell: an auxiliary device for weightlifting and fitness, smaller than a barbell. It can be used for muscle strength training and muscle compound exercise training.

Bench press: mainly practice pectoralis major, pectoralis minor, deltoid toe, triceps brachii and elbow muscle, as well as serratus anterior and biceps brachii. There is a lot of flesh and blood involved in bench press, especially for the development of upper limb extensor and pectoralis major.

Free Squat Standing: Strengthen the balance of the body and the stability of many muscles.

Longmen: You can do almost all body muscle training. It also has many related gadgets, such as ropes, straight rods and bent rods. There are also various ways to use it. You can choose different handle ropes and handles for different body parts.

Introduction of Strength Fixing Equipment in Gym (Upper Limb Training Equipment)

Sitting posture shoulder push trainer: mainly exercises deltoid muscle, trapezius muscle, upper part of pectoral muscle, arm and triceps. For beginners, they can concentrate more on muscle stimulation.

Sit chest push trainer: mainly practice pectoralis major, triceps muscle and deltoid toe.

Butterfly machine: the front side clamps the chest to make the chest fuller and stronger, and the back side practices back binding.

High-position pull-down trainer: train the whole back muscles.

Sitting rowing trainer: thinning the back to improve hunchback and chest.

(Hip and leg training equipment)

Inverted pedal machine: mainly used to exercise quadriceps femoris, which can thicken muscles, enhance muscle strength and shape muscle lines. It is a basic leg training tool for training quadriceps femoris.

Hip abduction &; Adduction trainer: abduction improves hip depression. Adduction exercise inner thigh fat.

Horizontal leg bending trainer: mainly exercises the muscles of the back thigh and calf. It exercises the muscle groups in the legs.

Hip and leg compound trainer: improve hip sagging and flattening.

Introduction of all-around equipment in gym

Smith machine: From bending, bench pressing to hard pulling, from biceps brachii to quadriceps femoris and calf, a Smith can exercise, which is a very important safety device for beginners.

Pay attention to the top before practicing.

Inspection before use: Before each operation, carefully check whether the connection parts of all parts of the instrument are in place and firm to prevent personal injury caused by loose parts. Step by step: the anaerobic exercise process should be gradual, lifting lightly and dropping lightly, so as to reduce the impact on human joints and damage to the body. Warm-up activities: The more relaxed the muscles are, the easier it is to control and expand. Doing this exercise will reduce your chances of injury, so it's best to spend 5- 10 minutes to make your body fully active and feel a little sweaty.

Warm-up of strength training: Before strength training, we should carry out "dynamic stretching", so that we can move back and forth within the range of exercise and help our bodies and muscles prepare well before exercise. And "static stretching" is suitable for relaxing tense muscles after training.