Use of Fitness Equipment Use of Fitness Equipment

How to use the big turntable: hold the handle on the turntable with one hand, rotate clockwise and counterclockwise, and move left and right hands alternately.

Functional features: exercise joints such as shoulders, elbows and wrists. Suitable for people: middle-aged and elderly people.

Exercise standard: 15-20 laps as a group. Note: the force should be balanced to avoid ligament damage caused by sudden overexertion.

How to use Tai Chi Kneader: Stand with your legs, press the handle of the wheel with your hands and jaws, and rotate in the same direction or in the opposite direction. Functional features: enhance the mobility of shoulders, elbows, hips, knees and other parts.

Suitable for people: the elderly. Note: rotate slowly at a constant speed, not too hard.

How to use the ladder: 1, hanging with bent arms, holding the rod with both hands and hanging at right angles to the elbow; 2. Walk by hand and hold the pole alternately with both hands. Functional features: Enhance the endurance and flexibility of upper limbs.

Suitable for the crowd: everyone. Precautions: Hold the crossbar tightly with both hands when using; Children should be used under the protection of special personnel.

How to use the rowing machine: after sitting firmly, hold the handrail with both hands, put your feet on the pedal, and exert all your limbs together to stretch your body to an upright position, and then slowly relax to a sitting position. Functional features: enhance body flexibility and improve cardiopulmonary function.

Suitable for people: young and middle-aged people. Exercise standard: 15-35 times. A set of precautions: the strength of hands and feet should be balanced and coordinated, and the waist should be protected during exercise.

How to use the pedal: after sitting firmly, bend your legs, step on the pedal, and then push your feet to the limit position. Features: Exercise thigh muscles and explosive force, and enhance waist strength.

Suitable for the crowd: everyone. Exercise standard: a group of 30-50 times.

Note: Be sure to recycle it slowly to prevent collision; When the elderly use it, the trampling range should be appropriately reduced. How to use the waist twister: Hold the handrail with both hands and turn it left and right after standing firm.

Functional features: mainly exercise the waist and buttocks to enhance the flexibility and flexibility of the waist. Suitable for the crowd: everyone.

Exercise standard: 30-40 times. Note: not too fast; Put your hand on the handrail to avoid falling. How to use the pendulum: stand on the pedal, hold the handle and swing the waist and lower limbs left and right.

Functional features: enhance the strength of ventrolateral muscles and flexibility of waist, and activate lumbar joints and lower limb meridians. Suitable for the crowd: everyone.

Exercise standard: 40-60 times. Attention: Stop the natural friction with the pendulum to prevent the waist and hips from spraining. How to use the walker: Hold it with both hands, separate the left and right pedals, and swing back and forth naturally.

Functional characteristics: exercise the muscle strength and flexibility of lower limbs; Promote respiratory health. Suitable for people: people other than children.

Exercise standard: 30-50 times. Note: Hold the handle tightly with both hands when using, and do not swing too much when walking. Usage of upper limb tractor: Hold two handles with both hands, alternate left and right, stretch up and down, and straighten the upper limb as much as possible.

Functional features: Exercise wrist and arm muscles, and promote upper limb flexibility. Suitable crowd: people other than children.

Precautions: During stretching, pay attention to keeping the drawstring vertical, and diagonal drawing is not allowed; Don't pull with one hand. How to use the outdoor treadmill: Hold the handrail with both hands and run with both feet on the roller.

Functional features: move the joints of all parts of the body. Suitable for people: people who can operate independently.

. Note: When exercising, be sure to hold the handrail tightly with both hands and master the rhythm change according to your physical condition.

* * * How to use the kneader: Hold the handrail with one hand, put the other hand on the disk surface, and put one leg on the * * * wheel. When you rub the push plate by hand, you can roll the wheel back and forth with your calf, or you can do leg or hand movements alone. Functional features: Exercise wrist, elbow, shoulder and knee joint, relax muscles and tendons, and relieve shoulder and leg fatigue.

Suitable for people: teenagers and adults. Caution: Do not bend down and hit the disc and wheel with hard objects to avoid damaging the instrument.

How to use the waist back device: the waist is close to the column, hold the handrail with both hands, and pull the column up and down for exercise; Legs in a stance of "stance", back against two * * * columns, holding handrails, and body moving left and right. Functional features: exercise the muscles of the back and relieve the fatigue of the back.

Suitable for people: suitable for teenagers and adults. Note: Don't move your arms too fast. When standing, hold hands tightly.

What are the functions and usage methods of common fitness path equipment?

Function of the balance beam: The balance beam is equipped with a compression spring, which has great floatability during movement and can improve the coordination and balance ability of the body.

Method: Stand on the balance beam and keep your body balanced. A balance beam can be used for two people to walk or run until three balance beams are completed at a time and will not fall off. The function of the three-person sitting rotator is to improve the flexibility of the back muscles and exercise the waist and shoulder joints.

Methods: Hold the handle of the column, sit on the swivel plate and do the swivel movement repeatedly from left to right. Note: 1. The user's weight shall not exceed 100KG/ person; 2. Please hold the handrail tightly when twisting; 3. Non-exercisers are prohibited from entering within the range of 1.5m around the equipment to prevent accidental injury.

Parallel bars function: enhance the muscle strength of shoulder straps. Methods: 1. Ride forward with your legs apart; 2. The end of the bar jumps over the bar to chase; 3. Sit on two bars outside the bar and swing under the bars; 4. Flexion and extension of the arm.

5. Lift the leg on the parallel bars: hold the bar with both hands and jump into a straight arm support, lift the leg at 90 degrees with the upper body, and then return to the original position 1 time. Note: The user's weight cannot exceed 100KG/ person.

Limited number of people: 1.

The use of mass fitness equipment

seesaw

Method: First, a person sits at one end of the seesaw, with his legs on both sides and his feet on the ground to support the seesaw. After the other person sits on the seesaw, he can start to move up and down.

Function: Exercise the comprehensive function and balance consciousness of the whole body.

Note: Hold the handrail tightly with both hands, and the swinging frequency should not be too fast or too big, otherwise it will easily cause osteoporotic vertebral compression fracture or coccyx fracture.

walking vehicle

Methods: Hold the handle with both hands, separate your feet, stand firmly on the two pedals, and then swing back and forth naturally, just like walking on the ground.

Function: enhance the muscle strength of human lower limbs and improve aerobic exercise ability.

Note: not too fast; Patients with cardiovascular and cerebrovascular diseases and patients with balance dysfunction should practice according to the doctor's advice.

Pedal device

Method: First sit in a chair, hold two handlebars, pedal the blocking pipe, and take yourself as a heavy object and kick repeatedly for 5-8 minutes. The scoring standard is that kicking 50 times in a row is excellent, kicking 40 times in a row is good, kicking 30 times in a row is average and kicking 20 times in a row is poor.

Function: Enhance leg muscle strength and lower limb movement ability.

Note: children are not allowed to use it.

Leg press trainer

Methods: Choose the appropriate bar height according to your height, put one leg straight on the bar, stop pulling your toes and bend forward.

Function: Enhance leg muscle strength and lower limb movement ability.

Note: children are not allowed to use it.

Lumbar apparatus

Methods: The human body clings to the instrument and slowly moves up and down, left and right.

Function: * * Lumbar muscles, dredge meridians, adjust related viscera functions, and improve human disease resistance. The equipment is more suitable for the elderly.

Note: the force should be moderate, and the action should be from slow to fast.

Balance drum

Methods: When the balancing drum is stationary, first step on the supporting point next to the drum with your feet, then hold the bar tightly and slowly accelerate, hold your chest out, tighten your abdomen and keep your center of gravity stable.

Function: Enhance cardiopulmonary function, leg strength and joint flexibility, and improve the balance and coordination ability of human body.

Note: People suffering from cardiovascular diseases, cervical spondylosis of vertebral artery type, otolith, motion sickness or seasickness cannot use this instrument; It is basically not recommended for the elderly and children to use this equipment for exercise; Wear sports shoes and use equipment; You can't move too fast.

Rotating waist exerciser

Methods: Hold the handrail with both hands, then step on the disc and twist the waist left and right.

Function: Exercise waist joints and relax back muscles, suitable for people of all ages except children. It is especially suitable for lumbar dyskinesia, lumbar muscle strain and general fatigue.

Note: control the waist when twisting, and the range should not be too large. Remember never to leave the handle, keep the waist twisting angle below 45 degrees, and the twisting speed should be slow and even, so as not to hurt your health.

What fitness equipment does the gym have? How do they use it? And their contribution to mankind.

1, commercial electric treadmill;

2. Aerobic bicycle: (suitable for the elderly);

3. Spinning bike: young people;

4. Sit on the chest pusher;

5, butterfly machine;

6. Shoulder lift;

7. Big bird;

8. High-pull back trainer;

9. Low-pull trainer;

10, leg flexion trainer;

1 1, horizontal leg bending trainer;

12, abdominal exerciser;

13, back exerciser;

14, Smith machine;

15, recumbent push frame;

16, tilt the frame of the bench press upward.

17, Roman stool

18, supine board

19, adjustable supine board

20. Push-shoulder chair;

2 1, big barbell bar;

22, curved rod;

23, short straight bar;

24. Pedal;

25. Yoga mat;

26. Fitness ball;

27. Finally, there is the dumbbell area: dumbbell rack, dumbbell, dumbbell stool, adjustable dumbbell chair and small dumbbell.

It is mainly divided into aerobic exercise areas (such as treadmills and spinning bikes). ) and strength training areas (such as big birds, dumbbells and barbells).

The function and function can be checked on the professional website by yourself.

Who can tell me how to use fitness equipment?

I can tell you how to use dumbbells: 1 lower back: compared with barbells, lifting dumbbells can reduce the pressure on the spine.

And it's more comfortable to move with dumbbells. If you use dumbbells to do straight leg hard pulling exercises, you can also effectively develop biceps femoris.

Legs: Standing, lifting dumbbells for one-leg heel-lifting exercise is better than using leg machine training. You can also use the forefoot to step on the board, put the dumbbell on your knees, and carry out heel lifting exercises with one leg or both legs.

Back: Compared with barbells, bending over and paddling with one or two dumbbells (one arm is safer for the lower back) can make the back muscles grow faster. One-arm dumbbell rowing has been the champion of Mr. Olympia for seven times, Li? Hani's usual back exercises can not only exercise the anterior serratus muscle in the chest, but also develop the muscle groups on both sides of the back.

Chest: On a supine bench, using dumbbells to do supine, upward oblique push and downward oblique push is more conducive to muscle growth than using barbells, because it can penetrate into muscles extensively. You can also do multi-angle bird exercises with dumbbells to develop all parts of the chest muscles.

A good practice method is to do a set of dumbbell bench press exercises immediately after finishing a set of dumbbell flying birds. This kind of exercise is not only effective, but also can reduce the burden on shoulders and avoid sports injuries.

Shoulder: All kinds of dumbbell exercises can develop shoulder muscles. For example, use dumbbells to do side lifting, front horizontal lifting, bending birds, and develop the middle bundle, gallbladder bundle and back bundle of shoulder deltoid muscle.

To develop trapezius muscles, you can shrug your shoulders with dumbbells or practice in circles. 6 biceps brachii: Dumbbell bending is the best exercise for many bodybuilding champions to practice biceps brachii "peak".

Different dumbbell bending methods can make the upper arm stronger. From the back, the pieces are separated and stand out obviously. Triceps brachii: The triceps brachii can develop into a horseshoe shape by using dumbbells for flexion and extension of one arm or both arms.

You can put the dumbbell as low as possible when practicing. Forearm: dumbbell wrist flexion can develop the medial forearm muscles; In order to develop the lateral forearm muscles, you should use the reverse wrist grip to bend.

9 thighs: Heel pad small wooden board to do dumbbell weight-bearing squat exercises and develop quadriceps femoris. If you lie on a bench, put dumbbells on your feet and do bending exercises, you can develop biceps femoris.

You can also do dumbbell scissors squats. 10 abdomen: supine, put the dumbbell behind your head, sit-ups, you can exercise upper abdominal muscles; Abdominal contraction and leg lifting (upper body motionless) can exercise lower abdominal muscles.

I hope it helps you! .

How to use fitness equipment

Treadmills are generally set to medium speed. If you can't adapt, you can change it to medium and low speed, and the time is 15~~40 minutes, depending on your personal ability.

Bicycles are generally set to low resistance and exercise for 30 ~ 60 minutes at a time. Pay attention to hydration.

Rocking back and forth is the mountaineering machine. I always feel that it is not good to lose weight, my thighs become thicker and consume too much energy. If you train, you should also reduce resistance.

I don't know what the stairs are like, so it's hard to answer.

Every slimming exercise should be about 1 hour, not more than 2 hours, and more water should be added during the exercise. Choose 2 ~ 3 instruments. If it's the first time, don't do strength training yet, take your time.

In fact, the specific usage of each fitness equipment will be written. Ask the coach or refer to other exercisers.

I hope this will help the landlord. Hehe, I wish the landlord success. Come on, perseverance is the key.

O(∩_∩)O

How to use fitness equipment

Treadmills are generally set to medium speed. If you can't adapt, you can change it to medium and low speed, and the time is 15~~40 minutes. If you book a car according to your personal ability, it is generally set to medium and low resistance and exercise for 30 ~ 60 minutes each time. That is, the mountaineering machine should pay attention to hydrating and rocking back and forth. This always feels bad for losing weight, which will make the thighs thicker and consume too much energy. If you train, you should also lower the resistance. I don't know if it is

Choose 2 ~ 3 instruments. If it's your first time, don't do strength training yet. Take your time. In fact, the specific usage of each fitness equipment will be written. You can ask the coach or refer to other exercisers. I hope it will help the landlord.

Hehe, I wish the landlord success. Come on, perseverance is the key o (∩ _ ∩) o.

Instructions for the use of gym equipment

Common gym fitness equipment 1, opening and closing rack

It is welded with an iron pipe with a diameter of 4.8 cm. The frame height is 2.5m, and the spacing between the left and right frame columns is1m. Starting from 60 cm from the bottom of the frame column, drill a round hole every 5 cm to facilitate height adjustment. It can be used to practice semi-squatting, weight-bearing heel lifting and nape pushing.

Common fitness equipment in gym II. Spring lever

The two ends of the spring bar are wooden handles, and the middle is a spring with great elasticity, which is used to train the muscles of the upper arm and trunk.

Common fitness equipment in gym 3. Practice the neck hat.

It consists of two parts, one is a simple hat made of a belt, and the other is a chain or rope that can be used to tie heavy objects. You can wear it on your head during training, and hang a barbell or other heavy objects under your hat. This is a special instrument for developing neck muscles.

Common fitness equipment in gym 4. buffer zone

Protective belt is an indispensable equipment in fitness exercise. Especially when doing squats, it has the function of waist protection. At the same time, it is helpful for high-intensity training, improving training intensity and preventing injury accidents. Protective belts are generally made of cowhide or pigskin.

Common fitness equipment in gyms. Practice mirror

The practice mirror consists of a wooden basket and a big mirror. Bodybuilding people do exercises in front of the mirror to facilitate self-observation's movements and correct his wrong posture.

Common fitness equipment in gyms. Push-ups

Made of iron pipe or wood, it can be used for push-ups with bare hands and waist weight. There is also an elevated push-up frame, which is supported by iron pipes and the support plate is used to put feet. During training, the neck and waist can be loaded to practice, which increases the training difficulty and improves the training effect. Push-ups have a significant effect on the developed pectoralis major muscle group.

Common fitness equipment in gyms. Bench push frame

Bench press is a special instrument for practicing pectoralis major. It has three types: recumbent, sitting and vertical. They are all made of brackets and steel plates welded by steel pipes. The bench press frame is used to develop the muscles on both sides of pectoralis major, while the bench press frame and vertical press frame are used to develop the upper and lower muscles of pectoralis major.

Common fitness equipment in gyms. Squat frame

There are two kinds of iron and wood. The wooden squat frame consists of a leg frame and a frame surface, and is shaped like a high stool with four legs. The height is generally 1 m, in which the leg frame is 90 cm high and the frame surface is 10 cm thick, which is concave, which is convenient for stable barbell placement. The shelf surface is generally 440 cm long and 30 cm wide. The iron squat frame consists of an iron seat and a height-adjustable steel pipe. The iron seat is round with a diameter of 35 cm. The height of the whole squat frame is 1.6 m, and several round holes with adjustable height can be drilled in the middle, with a general spacing of 10 cm. Squat rack is a special equipment for developing leg muscles by carrying barbells on shoulders.