Gym might fitness equipment
1, sitting side horizontal lifting trainer
Training site: middle deltoid muscle.
Sit on the trainer's bench in the gym, hold your chest and abdomen close to the cushion, bend your elbow and hold the instrument arm, and put your forearm under the instrument arm, as for your sides. During the movement, the force of several deltoid muscles lifts the instrument arm to the same plane as the wrist, elbow and shoulder, pauses for a moment, and then slowly returns to the initial position.
2. Sit down and pull down the back trainer
Training site: latissimus dorsi, biceps, teres major.
When the back-pull trainer is used in the gym, the body is chest-high, and the waist and abdomen are tightened. You sit on the stool and hold the pull rod of the instrument with both hands, so that the shoulders are fully lifted up and the pectoralis major muscles are fully expanded. The contraction force of several latissimus dorsi muscles makes the pull rod pull down to the position below the breastlock and above the breast. Try to make the shoulder blades on both sides of the back close together and touch each other, so that the latissimus dorsi is at the peak position of contraction, and then slowly restore the pull rod to its original position.
3, sitting posture mechanical flat push
Training site: pectoralis major, triceps and deltoid.
When using the gym seat to push, you must choose the right weight when sitting on the equipment. Push the instrument forward, slowly recover the action, and push the instrument horizontally in a sitting position. The effect is the same as that of bench press, and you can also exercise the triceps brachii and shoulders. Of course, you can also use barbells and dumbbells to do bench presses.
4, inclined plate tensioner bending
Training site: biceps.
Hold the tensioner firmly with both hands, bend the tensioner and slowly recover. Compared with dumbbells and barbells in the gym, stretchers can make the force more uniform and will not cause too much burden on the elbow joint, so they can adjust the weight better.
5. Pull down hard
Training location: triceps.
Put your hands flat on your shoulders, with the width of your hands slightly narrower than your shoulders. The upper body slightly bends the knees to stabilize the back and keep the abdominal muscles tight. Pull them down with your arm. During the use of the gym, we must pay attention to safety, the exercise weight should be within the controllable range, and the movement should be slowly restored.
6. Kneeling stretcher abdomen
Training site: rectus abdominis.
Grasp the handle with both hands and fix your head with your arms. This equipment is used in the gym, mainly through the abdominal strength pull-down, which feels like weight-bearing sit-ups, slowly recovering the movement, and the knee brace can effectively exercise the abdominal muscles.
7. Extension of equipment legs
Training site: quadriceps brachialis.
Before you start, please hold the handle of the leg stretcher of fitness equipment to keep the upper body stable. Fix your feet, stretch your legs, breathe, consciously control your thigh muscles, and slowly recover.
8. Sit with your heels up
Training site: gastrocnemius and soleus.
Sit still, lift your heels for about 2 seconds, the effect will be better, and slowly recover your movements.
There are many kinds of strength fitness equipment in the gym. When using these equipment, you should pay attention to your goals and don't mess with your fitness. These devices are mainly used to exercise muscles, strengthen the strength of all parts of the body and cultivate a perfect figure. Many women used to think that they should stay away from muscles. With the deepening of scientific fitness concept, women can often be seen practicing strength in the gym. Aerobic plus strength is the first choice for fitness!
Principles of placing fitness equipment
1, safety principle
Gym equipment should put the safety of equipment users in the first place and try to avoid collision.
The waist and abdomen stretching area should be far away from the free strength area. If you don't believe that you can go to some regular gyms, why do you say that? Because the free power area should have enough space and be divided into corners, weightlifting machines and multi-functional areas as far as possible; Elliptical machines and other fitness equipment with pedals should not be near the passage, so as not to hurt members' legs when the pedals come out.
2. Practical principles
Fitness equipment should be placed where exercisers can easily use it as much as possible.
The strength training area should be as close as possible to the free strength area, the equipment in the same part should be as close as possible to the training, and the aerobic classroom should be as far away from the spinning room as possible to avoid mutual interference during classes in the club. The free power zone should be far away from the women's locker room.
3. Compact principle
Gym equipment should be placed compactly to save space as much as possible, so that gyms with the same area can attract more members.
20cm between the dashboard of the treadmill, 20 cm between the handles of the elliptical machine, and 50 cm between the cylinders of the electromagnetic bicycle base; The principle of strength training equipment is that members can use it at the same time without conflict and collision.
4. Aesthetic principles
Gym equipment should be beautifully placed, clearly classified and neatly placed, so that visitors can see the most luxurious gym equipment from the outside or inside the gym for the first time.
Treadmill and spinning room should be as close as possible to the floor-to-ceiling windows facing the street, and the direction of power equipment should be based on the power direction of equipment users.
Matters needing attention in fitness exercise
1, physical examination
Before taking part in formal sports, you must have a physical examination, especially if you haven't taken part in the corresponding sports for a long time before. You'd better have a physical examination first. After getting the fitness card, you should also test the cardiopulmonary function under the guidance of the coach.
Step by step
If there is no fitness foundation, suddenly starting fitness exercise will not only lead to symptoms such as excessive fatigue, muscle soreness and stiffness, but also lead to heart disease. The key to fitness is to follow the principle of gradual progress.
3. Make exercise life-oriented
Turn fitness exercise into an indispensable part of life, even a small amount of activities are helpful to fitness, such as doing housework, climbing stairs and taking steps instead of cars. Although these daily activities are piecemeal, they will show great effects over time. Don't concentrate all your exercise time on one day.
4. Ensure exercise time.
Be sure to set aside time for exercise. Although exercise takes some time, it is very important to keep healthy. You can try various types of exercise programs until you find an exercise method that can organically combine exercise with daily life. Practice has proved that those who take part in exercise in their leisure time generally feel that exercise not only enhances their energy, improves their work efficiency, but also gains the pleasure of exercise. Undoubtedly, this kind of return is very rich.
5, warm-up exercise
In order to reduce the chance of injury, warm-up and relaxation activities should be carried out before and after fitness, and this rule was no exception before. Warm-up exercises and relaxation activities can prevent physical injury and muscle pain. The time of warm-up exercise should be controlled at about 5 minutes, and it is better to combine low-intensity aerobic exercise with moderate stretching exercise. During the warm-up, your heart rate will slowly rise, and with the acceleration of blood flow, your muscles will gradually warm up.
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