First, the equipment fitness in the fitness era
1. The incomparable advantages of equipment fitness
2. Equipment fitness to create a healthy and fashionable you.
3. The principle of equipment adaptability
Listen, your muscles are talking.
1. Schematic diagram of main muscles of human body
2. Understand the different functions of muscle contraction
Third, fully understand your physical condition before equipment fitness.
1. What type of body do you belong to?
2. Check whether your constitution has any factors that affect your exercise.
The second part walked into the gymnasium
First, choose a gym.
Second, get ready for sportswear
Third, understand the fitness etiquette.
1. How to be careful with the instrument?
2. How much do you know about proper manners?
3. Remember the general etiquette.
Fourth, understand sports equipment.
1. aerobic equipment section
2. Resistance equipment part
PART 3 makes full use of fitness equipment and returns to the male bodybuilding era.
First, moderate warm-up and scientific fitness plan are the guarantee of safe fitness.
Second, developed and strong chest muscles, thick and generous back muscles.
Barbell lifting training platform
Inclined dumbbell press
Recumbent dumbbell bird
Dumbbell rowing
Dumbbell prone bird
Sit down and pull the rope
Sitting posture lifting barbell
Sitting stretcher with chest clip
Dumbbell bird
Positive grip pull-ups
Stretcher neck front pull-down
Vertical puller clamping box
Dumbbell shoulders, sit and push chest.
Third, powerful weapons.
EZ barbell lift
Sit dumbbell and bend
Back bending and stretching
Lift the dumbbell and bend the triceps backwards.
Prone position with three heads flexion and extension
haul down
Bend over and stretch your arms.
Wrist bending barbell
Inclined plate arm bending
Stretcher biceps brachii bending
Flat arm flexion and extension
Flexion and extension of dumbbell arm in prone position
Fourth, build a proud six-pack abdominal muscle.
Kick your back.
Lie on your back and cover your chest with your knees.
Complete sit-ups
Roman chair, stand up.
Object rolling abdomen
Fitness ball supine support
Barbell push-ups
Roman chair tilt
Hanging leg
Five, strong and stylish hips and strong legs
Ling Gang bent down and squatted.
Smith barbell squat
Pull in the straight leg of the tensioner.
Stand upright
Hip lift and leg lift.
Arm squat
Squat down on one foot
Flexion and extension of legs in sitting position
Dumbbell squat with horse stance just look
Supine calf flexion and extension
Smith's machine load lifts the heel.
Stand on one leg and raise your heels with dumbbells.
Prone calf flexion and extension
Auxiliary tools:
Ai Kang fitness equipment
Six, stretching exercise
The fourth part defines the training objectives and makes a perfect training plan.
A, muscle endurance training plan
Second, the muscle tension training plan
Third, the muscle expansion training plan
Fourth, the explosive force training plan
Five, cardiopulmonary endurance training plan
Six, weight loss training plan
Part V Fitness Clinic-When the fitness light is on, think about the red light.
First, symptoms: acid, pain, injury
Second, first aid: save yourself in case of danger.
Three. Treatment: the principle of rice therapy
Fourth, protection: avoid the wrong exercise method
Part 6 Power Fuel-Nutritional Supplement for Muscle Cultivation
First of all, what must we know in order to exercise muscles?
Second, proper diet and rest complement each other with exercise.
Third, 10 weeks of rapid muscle gain-beat others' ridicule with facts