Fitness equipment has the characteristics that traditional sports do not have, and the outstanding performance is that the training of fitness equipment has obvious pertinence. This paper briefly introduces the functions and usage of several common fitness equipment.

First of all, dumbbells

Dumbbell is a kind of fitness equipment which originated from ancient Greece. It is one of the most commonly used, convenient and effective fitness equipment, and has the reputation of "hammer chisel for carving muscles". As long as there is a pair of dumbbells and a bench, the trainer can exercise almost every muscle of the whole body at will. Dumbbells can be divided into fixed-weight dumbbells and adjustable-weight dumbbells. The former is usually cast with pig iron, with a fixed weight ranging from 2- 10KG. The latter is similar to a reduced barbell, mostly made of hard plastic or pig iron. The two ends of the short iron bar are sheathed with round iron pieces with different weights, and the length is about 40-45cm. The weight of movable dumbbells can be adjusted by increasing or decreasing the number of dumbbells as needed. There is also a pocket dumbbell, the surface of which is electroplated and polished, which is very light, small and exquisite, and is often used in women's gymnastics training.

Dumbbells can be used in a variety of ways, and can be practiced with one hand or both hands at the same time. There are dumbbells around the ankles to practice, and practitioners can choose different practice methods according to different needs and their own specific conditions. Long-term practice of dumbbells can modify muscle lines and increase muscle endurance. Regular practice of weight-bearing dumbbells can make muscles strong, strengthen muscle fibers and increase muscle strength.

Second, the kettle bell

The shape of the kettle bell is similar to the stone lock commonly used by the people, and it is cast from pig iron. The weight varies from 1-25 kg, and people can choose different weights according to different needs when practicing. The big kettle bell, the kettle body and the kettle handle are cast at the same time, which is seamless; A small bell, the bell handle is welded on the pot body.

When using the kettle bell to keep fit, you can hold the handle with one hand or both hands to complete actions such as bending your arms, bending over and jumping sideways, so that the muscles of your arms, back and legs can be exercised.

Third, barbell.

Barbell is one of the earliest fitness equipment used by human beings. Barbell training is a kind of strength training similar to dumbbell training, aiming at strengthening muscle strength. Barbells are widely used, regardless of the muscles of shoulders, back, arms, chest and other parts. With the help of barbells and iron pieces with different weights, special muscle strength training techniques can be used many times to burn fat and transform it into bodybuilding lines. In addition, it can delay muscle aging, increase bone density and prevent osteoporosis.

The standard barbell consists of three parts: bar, barbell piece and clip. The clip is used to fix the barbell piece. The international standard barbell requires that the bar length should not exceed 2.20 meters and the diameter should be 0.28 meters. Each clip weighs 2.5kg, and the distance between the two clips is1.31m. Different colors of barbell pieces indicate different weights, ranging from 1.25 kg to 25 kg. Red 25 kg, blue 20 kg, yellow 15 kg, green 10 kg and white 5 kg. Black is 2.5 kg or 1.25 kg.

The barbell series also includes the "barbell piece" series. Its main components are various support frames and barbell pieces, which are developed on the basis of barbell strength exercises combined with strength exercises such as squat and bench press. He can not only exercise more muscles, but also greatly reduce the possibility of barbell practice hurting practitioners.

The use of barbell training is very simple, and you can choose different exercise methods according to different exercise parts. Generally, there are mainly barbells with both arms, barbells with turning, bending, squatting and jumping, and barbells with shoulders.

Fourth, the tensioning device

Stretcher is a kind of equipment suitable for mass fitness. According to different materials, it can be divided into spring tensioner, belt tensioner and pulley counterweight tensioner. Spring tensioners are mostly composed of 4 to 6 springs with handles at both ends. During the exercise, the number of springs can be adjusted as needed to adjust the strength. Belt tensioner is made of rubber, with two ends shaking hands and rubber strip in the middle. Tension is determined according to rubber strip's tightness. The pulley counterweight tensioner is mainly composed of crown block, counterweight and steel wire, and the weight of counterweight can be adjusted freely.

The puller is cheap, small in size and convenient to use, and it is an ideal choice for family fitness equipment. It has a good effect on exercising the muscles of chest, shoulders, arms and back.

Five, special strength training equipment

(1) Strength training rack

Mainly rely on the weight of the human body to practice on each bracket. It was first carried out with horizontal bars, parallel bars, ribs and other equipment, and then gradually improved into various special fitness racks.

1, arm flexion and extension training frame

This is designed according to the principle of parallel bars, which is mainly used for arm flexion and extension. The structure of the instrument is relatively simple, and it is welded by a U-shaped rod and a main column. In the process of exercise, the purpose of developing pectoralis major and triceps brachii is achieved by completing the flexion and extension of both arms.

The basic exercise method is: bend your arm on the U-shaped bar, then push it up with the contraction force of triceps brachii and pectoralis major, and then bend your arm backwards. Go up fast, go down slowly.

2, back muscle training rack

This is a kind of fitness equipment to exercise the muscles of the waist and lower back. It is mainly composed of a square tube, a main frame, a concave pad and a cross-shaped sponge shaft frame.

The basic exercise method is: prone on the concave pad, with your head in your hands, your heel resting on the horizontal axis of the sea, and your upper body bending forward deeply; Then use the strength of the back muscles to lift the upper body to the limit, rest for a while, and then slowly bend down. You can also turn left or right when the upper body is lifted to a horizontal position.

3. Abdominal muscle exercise rack

This is a kind of fitness equipment mainly used to develop abdominal muscles. It consists of a sponge inclined plate about 2 meters long and 0.5 meters wide, which leans on the "eye"-shaped main frame. The upper end of the inclined plate is provided with a sponge transverse shaft. The high and low beams on the "Mu" frame are used to adjust the angle of the inclined plate.

The basic practice method is: the practitioner lies on his back on the inclined plate, hooks his feet on the horizontal axis of the upper and lower ends of the inclined plate, holds his neck with both hands, and lifts or sticks to his side to do sit-ups. You can also hold the horizontal axis with both hands and do straight legs or knee lifts.

Step 4: Leg lifts

This is a kind of fitness equipment to exercise abdominal and hip muscles. It consists of a boom bracket, a backrest plate and a main column. The hanging arm bracket is U-shaped, with sponge pads on both sides and curved handles at both ends.

The basic exercise method is as follows: the practitioner is located in the middle of the leg support, his arms are supported on the sponge pad, and his hands hold the handle vertically; Then lift your legs hard until the abdominal muscles are completely contracted. If the abdominal muscle strength is poor, you can bend your knees and lift your legs first; If the abdominal muscles are strong, you can carry loads on your calves. Leg lifts can also be used for bending and stretching arms, hanging arms and shrugging shoulders, hanging legs and bending over.

5, bench press frame

Bench press is a kind of fitness equipment specially used for bench press exercise to develop chest and arm muscles. It consists of a bench and Y-shaped brackets at both ends of the bench board. Brackets are used to place barbells.

The basic practice method is: the practitioner lies on his back on the bench and presses barbells with different weights with both hands.

6, thigh flexion and extension practice frame

This is a fitness equipment specially used to exercise quadriceps femoris and biceps femoris. It consists of a sponge bench, a sponge shaft frame at the end of the bench and a counterweight. The counterweight under the stool is used to adjust the exercise load.

The basic training method is: when developing the anterior thigh muscles, sit on a stool with knees bent and legs drooping, hook the tripod (sponge shaft frame) with the instep, lift the leg up to the leg straight with the strength of quadriceps, and then slowly put it down to recover. When doing exercises on the muscles of the back thigh, lie prone on the stool, with the end of the stool exposed below the knee joint, and hook the sponge shaft frame with the heel. Bend the calf upward to the maximum with the contraction force of biceps femoris, and then control the speed to straighten and recover. The trunk should always be close to the stool surface, and the upper body should not shake.

7. Heel lifting frame

Lift heel frame is a kind of fitness equipment which is mainly used to develop the muscles of the posterior leg, including standing lift heel frame and sitting lift heel frame. The standing lift heel frame is L-shaped, and people stand under it, and carry the U-shaped shoulder rest connected with the lower counterweight piece on their shoulders and go up to lift heel. Sitting on the heel lift frame is a stool under the frame. In practice, people sit on the stool, put their thighs under the T-frame connected with the load-bearing plate, and do lift heel exercises repeatedly.

(2), special strength exercise series

This kind of fitness equipment can not only exercise muscle strength, but also exercise aerobic endurance, and has many connection functions.

1, exercise bike

The exercise bike looks like a bicycle with rear wheels, inspired by the pedaling movement of the bicycle. The difference is that the pedaling resistance is increased in order to simulate the real riding effect, which is usually adjustable. It is a typical aerobic fitness equipment simulating outdoor sports and one of the most popular indoor fitness equipment. In terms of exercise form, there are two main types of exercise bikes at present: one is a fixed handle, which is only suitable for pedaling; The other is the movable handle, and the arms and legs are well trained.

There is also a backrest-type exercise bike, whose backrest-type body design can effectively exercise thigh muscles and increase the comfort during exercise. The armrest movement rod attached to the machine can not only balance the exerciser's body, but also strengthen the muscles of both arms. Exercise bikes mostly use a manual loading device for the finale, and exercisers can freely adjust the seat height and exercise load according to their own height, leg length, physical fitness and training load. With the development of science and technology, the display screen on the handlebar of exercise bike will display various data, such as heart rate, respiratory rate, time, speed, distance, energy consumption and so on. Practitioners can grasp the amount of exercise in time according to these data and adjust the fitness plan.

An exercise bike can exercise the strength and endurance of the main muscle groups in the legs and buttocks. Because the gluteus maximus and gluteus maximus are pulled when pedaling, the hip joint, knee joint and ankle joint are fully exercised, which enhances their flexibility and flexibility. Long-term exercise by exercise bike can promote cardiovascular exercise, accelerate metabolism, improve the functions of respiratory system and cardiovascular system, and thus improve human physique. Of course, with the consumption of fat, long-term consumption of fat will have the effect of losing weight.

When using the exercise bike, you should first adjust the height of the seat. The more suitable sitting height is that when the forefoot is in the lowest position, the knees are slightly bent. Adjust the load of the car, from small resistance to large resistance, do what you can, step by step. The upper body leans forward slightly and the arms are unyielding, so that you can concentrate more on the muscles of the lower limbs. When pedaling, the movement should be steady and rhythmic, neither fast nor slow. At the beginning of training, you can kick about 60 times per minute. With the increase of leg strength, you can increase the number of kicks per minute.

Step 2 pedal

Treadmill is an essential fitness equipment in gym and the best choice for family fitness equipment. The electric treadmill is a whole-body exercise mode, which drives the running belt through the motor, so that people can run or walk passively at different speeds and slopes. Compared with running in the wild, it can reduce the intensity of exercise and increase the amount of exercise. Under the same conditions, it can run almost one-third more distance than on land, which has a very good effect on improving the user's cardiopulmonary function, muscle endurance and weight loss. Therefore, the treadmill is welcomed by the majority of fitness enthusiasts and is one of the best aerobic exercise methods.

When using the treadmill, you should pay attention to the correct running posture: your feet should be parallel to the ground in turn, you can't stomp and slide, and your steps should be rhythmic. Grasp the handrail with both hands, put your head naturally, don't look up and down, and don't watch TV while running; The shoulders are slightly clamped with the body, the legs should not be lifted too high, the waist should naturally remain upright, the muscles should not be too straight, and the trunk posture should be maintained, while paying attention to buffering the impact of the foot landing; When exercising, one foot touches the ground, the heel touches the ground first, and then rolls from the heel to the sole of the foot, which can reduce the injury to the ankle joint caused by running. When landing, the knee joint should be kept slightly curved and not straight to reduce the damage to the knee joint. Try to relax when swinging your arms while running.

3. Rowing practice rack

Rower is a fitness equipment designed to simulate rowing. Rowing requires the coordination of shoulders, elbows and hips. It can not only fully exercise the muscles of waist, back and legs, but also improve the endurance and coordination of human body.

The use of rowing machine is easy to learn. The most basic way of exercise is: sitting on the seat, legs naturally stretch forward, pedal, hold the handle with both hands, then bend your elbows and pull hard, and your knees contract, driving the seat to move forward along the slide rail. When the seat can no longer move forward, push the handle forward with both arms, and push the legs forward to straighten, so that the seat slides backward along the track and returns to its original position. This exercise is not difficult, it needs the coordination of upper and lower limbs. After the arm strength is enhanced, you can turn the resistance knob to adjust the exercise intensity.

4. Step device

The design principle of stair device is based on the action of climbing stairs in our daily life. This instrument can not only help us lose more fat in 30 minutes, but also have a good effect on cardiopulmonary function and leg shaping.

The method of using a treadmill to exercise is also very simple. As long as you step on the pedal and alternate your feet twice, the machine will automatically display. Then input the resistance value according to the training purpose. If you just want to lose fat, you can adjust the resistance to 8- 12. Keeping it for 30-40 minutes will achieve a good fat-reducing effect. Keep the heart rate between 130- 140/ min. If you want to improve the cardiopulmonary function, adjust the resistance to 6-8 for 20 minutes, which will have a good effect. Keep the heart rate between 100- 120/ min.

5. Cycling machine

Horse riding machine has a unique shape, like a group of grotesque wooden horses, so it is also called horse riding machine. Its structure is not complicated, mainly composed of bracket, armrest and pedal frame, which are skillfully connected by lever principle. There are mainly three kinds of riding opportunities: ordinary riding opportunities, hydraulic riding opportunities and heavy riding opportunities. The riding machine can be used as both a training device for professional athletes and a family fitness device for mass exercise, which is an ideal choice for fitness, entertainment, rehabilitation and health care. During exercise, with the bending, stretching and ups and downs of the body, it can not only exercise the muscles of the upper and lower limbs, but also help to enhance the cardiopulmonary function and consume excess fat in the body. But also has a good therapeutic effect on cervical hyperosteogeny, lumbar disc herniation and pain in the north knee. The resistance during exercise comes from the weight of the exerciser and the resistance generated by the adjustable oil cylinder. Both of them can be adjusted to make the load reasonable, adapt to exercisers of different ages and physiques to exercise with different intensities, and proudly and efficiently play the unique aerobic exercise and strength training functions of the machine.

The basic exercise method of riding machine is simple and easy to learn. Sit in the riding seat, hold the armrest with your arms stretched forward, and push the pedal frame with your feet hard, so that your body will become straight from flexion. With the ups and downs of the car body and the change of pedal position, it seems to be riding a fine horse. Cycling machine is a flexion and extension movement with the hip joint as the axis, not the back that many people think. At the beginning of training, the movement range should not be too large. After a period of exercise, when the muscles become strong, you can start to do large-scale exercise, or you can change your posture and increase your exercise mode so that your whole body can get exercise.

6. Walking machine

The biggest feature of the walking machine is that no matter what kind of exercise the athlete does, how big the exercise range is and how strong the exercise intensity is, the movement trajectory is elliptical, also called elliptical walking machine. The walking mechanism is simple, which truly integrates the functions of walking, running and skiing, and is deeply loved by fitness enthusiasts. The main function of the walker is to fully and comprehensively exercise retreat, retreat, arms, hips, chest and back through the coordination of the back and forth movement of the exerciser's feet and the push and pull of the arm, and it is also helpful to improve the cardiovascular system ability of the exerciser. Because it is full-body aerobic exercise, it is also very helpful to lose weight.

The use of the walker is easy to learn. In terms of footwork, there are only two ways: forward and backward. The movement of the arm only pushes forward and pulls back, but it needs the good coordination of the exerciser's feet and arms during the exercise. As long as you practice exercise and experience it many times, you can quickly use it freely. If you want to increase and decrease the intensity of exercise, you can adjust the height and swing of the handrail, the oil cylinder or the magnetic load. People of different ages and constitutions can find the best load that suits them.

7. Chest clamp

Chest pliers, also known as butterfly machine. When practicing with chest pliers, the opening and closing of arms is like the opening and closing of butterfly wings, hence the name butterfly machine. Its exercise effect is remarkable, especially for chest muscles, which is incomparable to other fitness equipment, so it is deeply loved by exercisers, and it has its presence in families and gymnasiums, and it is indispensable in comprehensive trainers with various functions. The badge is mainly used to exercise pectoralis major. It can not only fully exercise the chest muscles, but also help to enlarge the chest cavity and improve the cardiopulmonary function. It consists of a movable arm, a wire rope, a pulley, a seat and a counterweight. It is not only beautiful in appearance, but also good in sports effect, so it is deeply loved by people.

The basic practice method of chest pliers is very simple: sitting in an armchair, arms open at shoulder height, elbows drooping, arms resting on movable arms, holding the handle with both hands; Then inhale, with the help of the contraction force of pectoralis major muscle, make the two arms drive the movable arm to clamp forward, pause for a moment, exhale, and slowly open the two arms to recover.

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