One: Single function instrument
Elliptic treadmill: patented technology with smooth and smooth motion track and cross slope allows users to exercise muscle groups in biomechanical posture, which increases the diversity and effectiveness of exercise. Zero resistance exercise reduces the occurrence of muscle strain.
AMT Fitness Exercise Machine: Different from other fitness methods, users can freely switch between climbing stairs, walking, jogging and long-distance running in different exercise modes, with a completely zero impact experience. You can adjust your training mode through this instant mode switching function to achieve the purpose of training for specific muscle groups.
Treadmill: It is mainly used to exercise leg, hip, waist, abdominal muscles and cardiopulmonary functions.
Rower: mainly used to strengthen arm strength, latissimus dorsi and coordination.
Waist beauty machine: it can relax and massage the waist and back.
Second: comprehensive tools
Generally, it includes chest enlargement, pull-ups, sit-ups and other functions. Chest enlargement, pull-ups and supine pressing are mainly used to exercise upper limb strength and pectoralis major strength; Sit-ups are mainly used to exercise waist muscles and reduce excess fat in the waist and abdomen.
Matters needing attention in using fitness equipment to expand data:
First use
Before using the electric treadmill for the first time, please stand by and be familiar with how to control it-such as starting, stopping and speed adjustment. Remember to connect the controller with clip to the person before running, so that you can pull down the controller to stop the treadmill after falling. Use it when you are familiar with it. Then stand on the plastic anti-skid boards on both sides of the treadmill, grab the handrails with both hands, drive the machine to a low speed of 1.6 ~ 3.2 km/h, stand up straight, look forward, "buckle" one foot on the running belt several times, and try to relax; Then stand on the running belt and run with it. When you feel comfortable, slowly increase the speed to 3 ~ 5 km/h, keep this speed for about 10 minutes, and then slowly stop the machine. Don't run at high speed for the first time, lest you fall.
Warm up preparation
No matter how fast you walk, you'd better stretch first. Warm muscles are easier to stretch, so walk for 5 ~ 10 minutes to warm up. Then stop and do the following stretching exercise-do it five times, each leg 10 seconds or more, and do it again after the exercise.
1. Stretch your knees slightly downward, bend your body forward slowly, relax your back and shoulders, and try to touch your toes with your hands. Hold 10~ 15 seconds, and then relax. Do it three times.
2. Sit on a clean mat, stretch your hamstring and straighten one leg. Shrink the other leg inward so that it is close to the inside of the straight leg. Try touching your toes with your hands. Hold 10~ 15 seconds, and then relax. Repeat 3 times on each leg.
3. Stretch the Achilles tendon of the calf and foot, and stand on the wall or tree with both hands and one foot behind. Keep your hind legs upright, your feet on the ground, and lean against the wall or tree. Hold 10~ 15 seconds, and then relax. Repeat 3 times on each leg.
4. Stretch the quadriceps with your left hand to hold the wall or table for balance, then stretch it backwards with your right hand, grab your right ankle and slowly pull it to your hips until you feel the muscles in the front of your thigh are very tense. Hold 10~ 15 seconds, and then relax. Repeat 3 times on each leg.
5. The sartorius muscle (the muscle on the inner thigh) stretches the soles of the feet to face each other, with the knees facing outward when sitting. Grasp your feet with both hands and pull in the groin direction. Hold 10~ 15 seconds, and then relax.
amount of exercise
Exercise 15-20 minutes is a good way to save time. Warm up on the treadmill at a speed of 4-4.8 km/h for 5 minutes, and then increase the speed by 0.3 km/h every 2 minutes until you feel that it will be challenging to keep exercising at a certain speed for 45 minutes. Walk at a fixed pace for about 1 km, and record the time spent. This may take 15-25 minutes. Walking at a speed of 4.8 km/h, the distance of 1 km takes about 20 minutes. After you can do this several times easily, you can gradually increase your speed, so that you can get a good exercise for 30 minutes. Before you finish the exercise plan, be clear in your heart: don't be impatient. This kind of exercise is for one's own health, not an overnight magic. Exercise frequency: the target is 3-5 times/week, and each exercise is 15-60 minutes. It is best to make a good exercise schedule according to your physical condition, not to exercise according to your own preferences. You can master the intensity of exercise by adjusting the speed and exercise time. The above contents are for reference only, please consult a professional for details.
Dress
All you need is a good pair of shoes. We suggest running shoes or fitness shoes. At the same time, the sole should not be stuck with foreign objects, so as to avoid bringing foreign objects under the running belt of the treadmill and wearing the running board and running belt. Clothes should be comfortable to wear and suitable for exercise. It is recommended to choose cotton breathable sportswear.
In addition, it is necessary for you to know your health before exercise, so as to make a suitable exercise plan for you. It is recommended to consult a doctor or professional, which may get twice the result with half the effort.
Baidu Baike fitness equipment