We will have assistive devices when we study in fitness. How to use all the fitness equipment I collected, don't miss what I like!

First of all, the compound chest muscle trainer

Target muscle: pectoralis major

Exercise method: keep your body at attention, stand on one foot, point your toes at the other foot, and raise your elbows parallel to the ground. Exhale, starting from the chest, push your hands forward and slowly retract when inhaling.

Second, rowing machine

Target muscle: latissimus dorsi

Exercise method: keep your body at attention, stand on one foot, and touch the ground with the other toe. Put your abdomen on the mat, grab the handle with both hands and tighten your shoulder blades. Recover the elbow joint and exhale to tighten the latissimus dorsi. Inhale and slow down.

Third, the compound shoulder trainer

Target muscle: deltoid muscle

Exercise method: lean forward slightly, stand on one foot and touch the ground with the other toe. Grasp the handle with both hands, exhale, push the deltoid forward and upward, inhale, and slowly release, with the elbow slightly lower than the shoulder.

Fourth, the vertical back trainer

Target muscle: latissimus dorsi

Exercise method: keep your body at attention, stand on one foot, and touch the ground with the other toe. Grasp the handle with both hands, exhale, pull down the latissimus dorsi forcibly, inhale and release slowly.

Five, the arm trainer

Target muscle: biceps brachii

Exercise method: lean forward slightly, stand on one foot and touch the ground with the other toe. Put the upper arm on the mat, take the elbow joint as the axis, inhale, bend the biceps upward forcibly, exhale, and release slowly, and don't straighten your arm completely.

Sixth, the compound triceps trainer

Target muscle: triceps brachii

Exercise method: lean forward slightly, stand on one foot and touch the ground with the other toe. Grasp the handle with both hands, exhale, press the triceps downwards, and don't straighten your arms completely. Inhale and release slowly.

Seven, squat compound trainer

Target muscles: quadriceps femoris, biceps femoris and gluteus maximus.

Exercise method: Keep your feet shoulder width apart, keep your upper body upright, lift your weight with your shoulders, inhale, bend your legs, squat down slowly, keep your knees above your toes, keep your thighs and calves at 90 degrees, exhale and stand up slowly.

Eight, lunge trainer

Target muscles: quadriceps femoris, biceps femoris and gluteus maximus.

Exercise method: Hold the handle with both hands, stand, stand with your feet back and forth, keep your upper body upright, make a bow posture, inhale, bend your legs, slowly squat down, make your thighs and calves at 90 degrees, exhale, stand up slowly, and don't completely straighten your thighs.

Nine, gluteus maximus trainer

Target muscle: gluteus maximus

Exercise method: lean forward slightly, grab the handle with both hands, put the forearm on the mat, stand on one foot, hold the rear bumper with one foot, exhale, push the gluteus maximus back hard, inhale and release slowly.

Abdominal trainer

Target muscle: abdominal muscle

Exercise method: lean on the mat, lean your neck on the headrest, stand with your feet shoulder width, exhale, use your abdominal muscles to keep your back from leaving the mat, let your ribs roll up to the pelvis, inhale and release slowly.

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