1 treadmill
Treadmill is the most routine equipment in gym.
Components: start key, pause key, stop key, speed+-adjustment key+-,slope adjustment key+-,shortcut key 6km/h, 9km/h, etc.
Usage: Stand upright with one foot, walk slowly first, then gradually increase the speed, adjust to the appropriate slope and speed, and start jogging at a constant speed. You can also use the direct selection button above to set the exercise time to a fixed speed. After finishing the exercise, press the stop key to turn off the machine.
Elliptical Machine
Components: long armrest (exercise the whole body), short armrest (measure heart rate and exercise lower body muscles), control panel (adjust resistance gradient), etc. ), the resistance is suggested to increase gradually from 1~2.
Use process: keep a steady pace when starting, gradually increase the resistance, and never leave the pedal with the heel. Novices should keep the training and rest time of 1: 1 when training elliptical machines.
3 spinning bike
Component: similar to elliptical machine control. Control panel, switch pause key, digital input key and heart rate detection system.
Usage: press the pedal to start the machine, and the resistance can be changed during the practice. The handle can be used to monitor your heart rate and help you maintain proper intensity.
4 Mountaineering treadmills
Components: double handrails, fixed short handle (monitoring heart rate), control panel (adjusting resistance and speed, typing body data to generate training suggestions)
Use process: first put your feet on the pedal above, run forward alternately with your feet, then adjust a certain resistance value according to your own needs, hold the handrail above with both hands, and lean forward slightly.
5 rowing machine
Components: pull rope, pedal, movable cushion.
Usage: When starting to pull the rope, push your legs outward, pull your hands to your chest, and lean back slightly. When you recover, your movements will return to the starting position, and all muscle groups will start to rebound and relax.
The optimal heart rate for aerobic exercise is (220- age) × (60%-85%).