I went to Taoqiu Gome in Jianggan District of Hangzhou, which is very close to the school. The store is not big, much smaller than the traditional gym I have been to before. Entering the door is to scan the code to open the door, and the concept of the Internet is transmitted everywhere. After entering the door, there are several small dressing rooms on the right, and water dispensers and some lockers on the left. Generally, it is not locked. I found an empty locker and put my bag away. Because I have had the experience of being stolen before, I don't bring valuables when I come out to exercise, and I don't care much about the locker being unlocked. You can rent it directly if you mind.
Because I had a WeChat communication with the coach before, I started stretching directly when I came up. First, take the initiative to stretch the calf, and the coach explained the movement in detail: the sole of the foot is placed on the pedal, not on the toes, to avoid instability during stretching, and the stretching feeling will be stronger; Hold your head high, look straight ahead, put your hands on the wall in front, and try to keep your hips and legs in a straight line. The unstretched leg will feel more stretched when placed on the pedal. After one and a half minutes on each side, the rear and front thighs are passively stretched.
Later, because of posture problems including chest, round shoulders and high and low shoulders, we focused on training back muscles. First, do a Y-shaped stretching action. The yoga mat is laid on the steps, and the part above the xiphoid process sticks out of the edge of the steps to keep it horizontal. Put your fists on both sides of your head, elbows backward and arms at 90 degrees. That is, the posture of pushing the shoulder is ready, then push forward and return to the starting position. At the same time, the part protruding from the edge of the step is lifted upward and the scapula is tightened. The main exercise of this action is to lean out erector spinae at the edge of the steps, a group of 8- 10 times. After two groups, make a backhand bird with elastic belt, then finish the third group and make a backhand bird group.
After that, stretch the pectoralis major muscle first, and then press it down with a rope and a press bar. See the figure below for the equipment. The picture comes from Zhihu's answer to the great white of the earth. The posture is slightly different. The rope adopts two legs close together, the center of gravity is in the palm, the knees are slightly bent, the hips are moved back, the back is straight, the eyes are on the ground (if the head is raised, the whole body is not in a straight line), and the elbows are slightly bent to prepare for the posture. Then pull down until the rope just touches the thigh (about 3 cm above the knee, adjust the front and rear positions accordingly). The weight starts from 4 squares and is reduced to 2 squares, * * * three groups. Then change into a pole, the posture is basically the same, but the legs become shoulder-width standing, with the lightest weight in two groups.
Then do a high pull-down, first use the parallel latissimus dorsi bar, as shown in the figure below.
When holding, the arm rotates slightly inward. When sitting, the sitting posture leans forward slightly, the calf is vertical to the ground, the upper body is straight, and it leans back slightly, so that the arm is as close to the body as possible. In the right posture, the pole is closer to your body. There are also four groups, and four squares are reduced to two. Then switch to latissimus dorsi, as shown below.
First backhand wide grip, then forehand narrow grip, 6-8/group, exhausted. Forehand bird in the group match. Pay attention to the open grip when you can hold the lever, that is, the thumb does not point to other fingers, but is on the same side.
After finishing the high pull-down, do another action similar to the above-mentioned unilateral swallowing. Start standing push-ups with Smith machine, adjust the height, the grip distance is shoulder width, and adjust the standing posture, so that the whole body squats down, and the chest can touch the bar after the heel leaves the ground. The back is straight, the whole body is pressed down together, the direction of the big arm is parallel to the trajectory of the body, and the elbow should not be too high or too low. Lift 5kg barbell pieces alternately from the abdomen, then push them up over the head, then put them back behind the head, then lift them over the head, back to the chest, back to the abdomen, and repeat.
Finally, I practiced the abdominal center, supported one group with a flat plate, and started two groups with balls at both ends, but in order to be more stable, I took the action apart. From the leg to the vertical position, the knee joint flexes slightly; With a ball in my hand, I can't remember the weight. Keep your arm straight, touch your leg with the ball, then return your arm to its original position and lower your leg. Repeat 10 times, the last two unarmed. After that, a group of hooked legs, arms supported on the yoga mat, toes straight legs, knees pushed forward obliquely, reaching the position of the coach pole. The latter group, a group of flat plates, a group of two ends, a group of hook legs and ends.
In the whole process, the coach will not pull you to chat, will not give you unreliable things such as measuring your weight and body fat rate (a biomedical engineering student can popularize the so-called body fat rate in the future, which is basically pseudoscience), and will not promote it to his own class. Just ask how you want to practice and what you want to improve. At most, talk about whether you have exercised before, how long you have been exercising, and what you have done. Then you will find out whether you are injured or not. The communication in the basic class is limited to how to do the action. What is wrong needs to be corrected, and it will tell you why it is wrong and what problems it will bring.
Of course, the disadvantages are obvious. The locker in the locker room is very simple, there is no bathroom, no swimming pool, it is crowded during the peak period, and the equipment may have to queue up.
But for me, it's nothing compared with not having to deal with those annoying sales promotion, because I don't know how to deal with the coach's request to continue the class and not want to practice. In short, people consider different things, and of course their choices vary from person to person.