Instruments: adduction: training inner thigh muscles, abduction: training outer thigh muscles, front leg lifting: training front thigh muscles, rear leg hook: training rear thigh muscles. The above exercises will be accompanied by strengthening the muscles around the knee joint. There are barbells that squat 45 degrees and squat 90 degrees, and the weight is up to you.

: 1, treadmill

Treadmill is a routine equipment in family and gym, the simplest one in today's family fitness equipment, and the best choice for family fitness equipment. A treadmill is mainly characterized in that a pivot rod is arranged at an appropriate position of an armrest frame, and then the pivot rod is extended to the front lower part of the machine body; the other end of the pivot rod is pivoted at an appropriate position of the running frame; and a ground-touching pulley is arranged at the bottom of the front end of the running frame, so that when the running frame is lifted from the rear, the ground-touching pulley will help the user to exert force, which has the characteristics of labor-saving folding and stable support.

2. Powerful winder

Power curling iron is a special tool to develop forearm muscles, and it also has a good effect on strengthening grip strength. There are two commonly used force winders, namely: hand-held force winders-made of sticks, with a diameter of about 0.035 m and a length of 0.3 ~ 0.4 m, with a hole in the middle and a rope length of 1 m. One end of the rope is tied to a stick, and the other end is tied to a barbell or other heavy objects. Bracket-type force reel-the manufacturing method is the same as above, but the horizontal bar is put on two brackets for practice, which is convenient to use and has strong fixity and can be used at any time.

3. Spring rod

The two ends of the spring bar are wooden handles, and the middle is a spring with great elasticity, which is used to train the muscles of the upper arm and trunk.

4, practice neck cap

It consists of two parts, one is a simple hat made of a belt, and the other is a chain or rope that can be used to tie heavy objects. You can wear it on your head during training, and hang a barbell or other heavy objects under your hat. This is a special instrument for developing neck muscles.

5. Protective belt

Protective belt is an indispensable equipment in fitness exercise. Especially when doing squats, it has the function of waist protection. At the same time, it is helpful for high-intensity training, improving training intensity and preventing injury accidents. Protective belts are generally made of cowhide or pigskin.

Step 6 practice the mirror

The practice mirror consists of a wooden basket and a big mirror. Bodybuilding people do exercises in front of the mirror to facilitate self-observation's movements and correct his wrong posture.

7. Push-ups

Made of iron pipe or wood, it can be used for push-ups with bare hands and waist weight. There is also an elevated push-up frame, which is supported by iron pipes and the support plate is used to put feet. During training, the neck and waist can be loaded to practice, which increases the training difficulty and improves the training effect. Push-ups have a significant effect on the developed pectoralis major muscle group.

8, bench press frame

Bench press is a special instrument for practicing pectoralis major. It has three types: recumbent, sitting and vertical. They are all made of brackets and steel plates welded by steel pipes. The bench press frame is used to develop the muscles on both sides of pectoralis major, while the bench press frame and vertical press frame are used to develop the upper and lower muscles of pectoralis major.