There are instructions for the use of the equipment at the door. Leave an email and I'll send you one, hehe.
How to use fitness equipment
1, pay attention to scientific and reasonable methods. Every training should have a certain order. Warm-up exercise (warm-up activity) is especially important in winter or when the ambient temperature is low. Make sure to move all joints. Might as well sweat a little. Then formal exercise and relaxation exercise. In formal training, we should pay attention to the coordination between aerobic exercise and breathing; If you lose weight, arrange more groups and fewer times. If you exercise, arrange fewer groups and more times. Short-term training with high intensity is conducive to developing strength and speed, while long-term training with medium and small intensity is conducive to developing endurance. 2. Practitioners who have just started to exercise step by step, in order to ensure safety, they should pay attention to their age, physical condition and many other factors besides reading the instructions of the equipment before use, and it is best to practice under the guidance of doctors and coaches. Only by persisting in exercise can we keep fit and achieve the expected goal. 3, all-round development, make up for the shortcomings Long-term simple mechanical training is easy to cause one-sided development of the body in strength, endurance and muscle development, while ignoring the development of reaction, speed, flexibility and coordination. This kind of physical function is obviously imperfect. Therefore, in addition to routine equipment training, necessary auxiliary exercises should be carried out. Such as ball games, track and field, martial arts boxing, gymnastics, swimming, skating, dancing and chess. These contents can be carried out selectively and combined with their own weak links to carry out auxiliary exercises. At the same time, the significance of exercise lies in the unity of form and spirit. A muscular, rude and reckless person is not beautiful. Practitioners should pay special attention to the cultivation of their spiritual world when exercising and exercise themselves into a healthy person.
How to use fitness equipment to exercise?
If you are fat, you should jog and walk for an hour before doing any exercise.
When you play any musical instrument, you should master breathing, inhale when you exert yourself, and exhale when you exert yourself. The speed is mainly medium. Do three or four groups every day. If the number of times in each group is controlled below fifteen times, you will be exhausted. Add more weight if you can do more. Action posture should be standard. Which part to practice is to control which part to exert strength, not to pursue quantity, but quality.
You can master these.
What kind of fitness equipment is this and how to use it?
Abdominal exerciser can also be called lazy belly-tuck machine or waist-beautifying machine.
How to use:
(1) Standard usage: put your knees on the kneeling pad, grab the handle of the abdominal exerciser, push the abdominal exerciser to the maximum extent, then return to the original position and repeat the operation.
(2) Practice calf, sit in a chair, put your feet on the handle of abdominal muscle training, push abdominal muscle training with your feet, stretch forward, then return to the original position and repeat the operation.
(3) Yoga training: Sit on the ground, use Zhang Kaicheng V-shaped feet, grab the handle of the abdominal exerciser and stretch forward or right to the maximum extent, then return to the original position and repeat the operation.
(4) Back training: Sit on the ground, put the abdominal muscle training behind your back, grasp the handle of the abdominal muscle training with both hands to push the abdominal muscle training, so that your body can stretch backwards to the maximum extent, then return to the original position and repeat the operation.
(5) Light intensity training, facing the wall, lift the abdominal exerciser and push it to the wall, stretch upward, then return to the original position and repeat the operation.
Use of fitness equipment
1, if you just want to practice muscles, you will be slower when doing strength training.
2, interval time, because strength training is divided into many situations, the interval between the two groups of exercises is different. For example, for the connection of maximum strength, do the second group when you need full rest, and the interval of muscle endurance is also special, and the repetition method and interval method are different.
3. If you choose strength, it is generally 70%-80% of the strength you search the most.
I recommend you to visit official website, technogym. Each piece of fitness equipment not only has a graphic explanation, but also a video tutorial, which is very detailed.
How to keep fit in the gym, and is there any requirement for the use order of fitness equipment?
1: About equipment training: Not all the training effects that people want can be achieved through equipment. According to your physical fitness, some systems do aerobic training faster than resistance training. Please ask a professional coach to give you a test first.
2. Please do aerobic jogging or jogging (treadmill, stepper) to warm up before the equipment exercise, which can avoid sports injury, body temperature, energy output, improve the excitement of your nervous system, joint stretching and so on. And avoid changing clothes and going directly to the equipment area for training, whether you are nervous or not! !
3. Suggestion: First of all, good gyms have designated inspectors, and this kind of guidance is free.
Secondly, don't blindly look at the equipment and practice it. Some inappropriate practices will do harm to your body muscles and nerves, or you will achieve the expected results if you practice for a long time. Ask a professional coach to give you a test and make a training plan that suits you. Planned training is much better than long hours of hard training in the gym every day. This kind of guidance is paid.
How to use sit-ups correctly as fitness equipment
Lie on your back, the abdomen and thighs are at 90 degrees, the thighs and calves are at 90 degrees, the body is like a flying fish, and things can be put under the calves. This movement looks simple, but to really get the best training effect, we must rely on the contraction force of the abdominal cluster.
Use of fitness equipment and fitness plan
Fitness rules: 3 points by practicing, 7 points by eating.
1, nutrition. Nutrition is the most important. You should supplement foods with high content in protein, such as beef, eggs and fish.
2. training. We must strictly follow the plan and master the correct training movements.
3. Have a good rest. Ensure adequate sleep, especially after training.
How to use fitness equipment, what fitness equipment are there, fitness equipment encyclopedia.
outdoor fitness equipment
Pedal device
Usage: First, people sit in their seats, hold the handlebars and pedals of used cars to block the pipeline, and kick for 5-8 minutes repeatedly with their own weight. The scoring standard is that kicking 50 times in a row is excellent, kicking 40 times in a row is good, kicking 30 times in a row is average and kicking 20 times in a row is poor. Functional features enhance leg muscle strength and lower limb sports ability.
Note: 1. Children are forbidden to use it; 2. The user's weight does not exceed 100kg/ person; 3. If the equipment is not used, it should be kept away from the equipment 1.50m or more. Number of people: 3 people, 1 person/station.
Sit-up platform
Function: Enhance the muscle strength of waist and abdomen and the flexibility of lower limbs.
Methods: Lie on your back on the frame, put your ankles under the crossbar, put your hands behind your head, sit up straight, bend forward, touch your knees with your elbows, and then return to your original position once. Extension method 1. Push-ups; 2. Sit forward. The scoring standard for completing 5 times is 1. 10 is excellent, 8- 10 is good, 5-7 is average, and below 5 is poor. Limited number of people: 1.
Multifunctional training frame
The method of use can be used as a routine horizontal bar and parallel bars, and at the same time, push-ups, side braces and lower limb flexibility training can be carried out. Training for 5-8 minutes each time. Functional characteristics enhance the muscle strength, flexibility and coordination of shoulder strap muscles.
Note: The user's weight cannot exceed 100kg/ person. Number of people: 3 people, 1 person/station.
balance beam
Function and energy: improve people's balance ability, jumping ability and coordination.
Methods: Mainly stretch your arms and walk naturally, then walk backwards and return once.
Note: the number of users can be 2~3, which is suitable for people over 5 years old. The safety range is about 1500mm, and exercisers can adjust different heights according to their own needs to increase interest.
Arm strength trainer
Function: develop muscle strength of all parts of human upper limbs.
Methods: The two men pushed the edge of the wheel in the opposite direction to exercise the upper arm muscles. Or a person turns the edge of the wheel hard on one side of the wheel to enhance the arm strength.
Leg press trainer
Function: Enhance the muscle strength and flexibility of human waist and legs, and eliminate fatigue of lower limbs. Methods: Choose the appropriate bar height according to your height, put one leg straight on the bar, stop pulling your toes and bend forward.
Rotating trainer
Function: Develop the flexibility and coordination of lumbosacral muscles.
Methods: Hold the upper handle or the side handle by hand and rotate it repeatedly.
shooter
Usage: The shooter is equipped with three curved tubes, and the front end is trumpet-shaped. If the shot hits, the basketball can fall along three curved cylinders and practice repeatedly. The scoring standard is 10, with excellent consecutive hits, 8 consecutive hits as good, 6 consecutive hits as medium, and 4 consecutive hits as poor.
Functional features improve the shooting percentage and enhance the agility and flexibility of the body; It's fun at the same time, playing sports and games. Limited number of people: 3 people
Cyclone wheel
Function: Enhance human leg muscle strength, improve aerobic exercise ability and coordination ability. Methods: The exerciser first steps on the pedal frame, then holds the semicircular handrail and steps on the roller, and then steps on the horizontal handrail, and the roller rotates backwards by two * * *. The rotation speed varies according to the specific situation of the exerciser and should not be too fast.
Note: 1. Children are forbidden to use it; 2. Don't wear barefoot or slippers when using, please wear sports shoes; 3. Don't move too fast to avoid falling. Limited number of people: 1.
Parallel ladder
Function: enhance the muscle strength of upper limbs and develop the coordination ability of various parts of the human body.
Methods: 1, elbow suspension: hold the bar with both hands and hang at right angles to the elbow. 2. Walking by hand: Hold the pole alternately with both hands. 3. Grab the bar with both hands by jumping (refer to this scheme for those with good physical fitness). Note: 1. Please don't jump when exercising; 2. The user's weight shall not exceed 100KG/ person.
Quadruple rehabilitation device
Function: Enhance the strength of shoulder, back and leg muscles and the flexibility and coordination of the body.
Riding machine
Advantages: Exercise the strength of upper and lower limbs by self-weight, and enhance the coordination of the body.
Methods: Pull the handrail by hand and pedal the pedal tube to overcome the self-weight and move upward.
Note: 1. Sit firmly and hold firmly when exercising; 2. The frequency should not be too fast to prevent accidents; 3. It is forbidden to stand in the range of 1500mm during use. Limited number of people: 1.
Hand climbing ladder
Function: Enhance the muscle strength of shoulder strap and the coordination ability of human body.
Methods: Walking with bare hands and grasping the ring alternately with both hands.
Note: 1. Suitable for/kloc-people over 0/0 years old. 2. The user's weight does not exceed 100 kg/...> & gt
Use of fitness equipment
Haha, it's very simple. If you really want to exercise your body better and get a tall, strong, capable, well-proportioned, chic and graceful figure and physique, according to my personal successful experience, I suggest you modify your exercise method and adopt the following overall exercise methods:
The first thing is to get into the habit of getting up 40 to 60 minutes early in the morning;
Second, after getting up in the morning, go out for a run and run your body to a slight heat, which is a necessary preparation before exercise every morning;
Third, do broadcast gymnastics, or learn simple martial arts routines or some basic movements of practicing martial arts. Note: the first time you learn martial arts, you don't need spiritual similarity, but you must pursue similarity. In order to ensure that your gestures conform to the martial arts practitioners' shots;
Fourth, when exercising every morning, after taking a deep breath, try to shout at the sky in one breath (you can exercise, improve your vital capacity, self-confidence and raise your voice). Do more in-situ take-off, in-situ take-off and touchdown, run-up take-off and touchdown every day (which can effectively promote your physical growth, strength and beauty of muscles in all parts, and improve your jumping ability, explosive power, endurance, running speed and starting speed), and do more in horizontal bars and parallel bars (it is best to meet or exceed the physical training standards of high school);
Fifth, prepare a cup of green tea water before going to bed every day. The first thing after getting up in the morning is to add some hot water to the cold green tea water and drink it on an empty stomach (one is to dilute the blood viscosity in the body after sleep; Second, it is beneficial to avoid the bad state of insufficient blood supply and oxygen supply during exercise; Third, it has the function of cleaning up the garbage in the body, improving the digestive function of the body, which is beneficial to how much meat, especially how much gluten; Fourth, it can eliminate all kinds of physical discomfort that may occur when getting up in the morning; Fifth, drinking green tea water on an empty stomach in the morning has the medical function of eliminating fat. After drinking green tea water on an empty stomach in the morning, you must drink more than 400ml each time;
Sixth, be sure to eat well every morning and at noon. Chicken, duck and fish can be eaten at will. However, dinner: First, it is best to eat as little or no pasta as possible (steamed bread, bread, noodles, biscuits, snacks, chocolate, etc. ); Second, it is best to eat less chicken, duck and fish; Third, just eat well and don't eat too much. Because these three things are the most favorable conditions for long meat, you must control them well, so as not to form the main reason why too much intake leads to long fat meat (fat meat) without gluten (lean meat);
Seventh, two hours after dinner, you can go out for a walk, do push-ups, hang the horizontal bar and parallel bars, or do handstands, push-ups and sit-ups at home and in the dormitory until your body is hot, and then increase your exercise after you get used to it. Note: Before the age of 23, you can't do weightlifting and ultra-intense exercise (including push-pull rod, weight-bearing exercise and squat), which will affect your height and cause obesity in your legs. Remember! Remember!
Eight, go to Xinhua Bookstore and online to buy or download some books on physical exercise and martial arts physical protection and protection, as well as the technical essentials, precautions and martial arts routines of physical exercise, and then carry out specific exercise and implementation.
Above, your perseverance.
As long as you can stick to it for a long time and form such a living habit. Especially if you can exercise strictly according to rules 4, 5 and 6, I believe you will see the effect in two or three months.
If you can persist for a long time, within two or three years, you will certainly develop yourself into a tall, capable, handsome, elegant and graceful one, with the elegance of the Seven Fairies in your gestures, so that all the handsome guys and beautiful women around you like to be sought after. Wouldn't it be better?
Wish you success!