Different from other equipment, gantry is basically one of the necessary equipment in every fitness place. Our common racks come in two sizes:
The advantage of the small gantry is that it takes up a small space and most training movements can be completed well. Generally, there are many fitness studios, mainly to save some space. There is also a common full-size gantry, as shown in the figure below, which has many functions and is a necessary equipment for the gym.
Advantages of rack:
Gantry is a very comprehensive equipment, which is why every gym must have this equipment. Almost all body muscles can be trained on the gantry. It also has many related gadgets, such as ropes, straight rods, bent rods and so on.
The use of gantry is also very diverse. You can choose different handle ropes and handles for different body parts, and you can adjust your body position and change your movements more flexibly during exercise, so that the exercise parts can be stimulated more deeply and effectively.
Then, we will introduce several classic training movements of the gantry in different parts:
Pectoralis major training (rope chest)
First, the upper bundle of the chest muscle: the low rope clamps the chest.
Second, the middle bundle of chest muscles: parallel ropes clamp the chest.
Third, the lower beam of the pectoral muscle: the high rope clamps the chest.
Action essentials:
1. Keep your body stable, bend your elbows slightly, and don't straighten and lock.
2. Stretch and squeeze the pectoral muscles to the maximum during the movement.
3. Because it is a single joint isolated action, the weight does not need to be very heavy.
4. In terms of training amount, 4 groups are suggested for each movement, each group is 8- 12RM.
Latissimus dorsi training (straight arm compression)
Action essentials:
1. Feet are hip width apart, elbows are slightly flexed and unlocked, back is kept straight, upper body leans forward, and abdominal core is tightened.
2. Exhale, hold the bar with both hands, bend the elbow slightly, and pull down the bar on the front side of the thigh.
3. Inhale and control the lever to slowly return to the starting position, keeping the posture of both arms unchanged.
4. Suggest 4 groups, each group is 8- 12RM.
Precautions:
Don't weigh too much, keep your wrist in a neutral position, reduce the force on your forearm and concentrate the force on your back.
Arm training
First, the frame presses down (triceps brachii)
Action essentials:
1. Legs slightly bent, hip breadth, core tightened.
2. The big arm clamps the body still, and the triceps exert force to do elbow extension.
3. Suggest 4-6 groups, each group is 8- 12RM.
Precautions:
This action mainly exercises the triceps brachii, and pay attention to the elbow extension of the trunk with the big arm clamped.
Second, the gantry bending (biceps brachii)
Standing posture is the same as three-headed training, while movements are opposite to three-headed training. Biceps training can be tried in both straight and curved bars.
Precautions:
The big arm grips the body, and the biceps exert force to do arm flexion.
Shoulder training (gantry side lift)
(Unilateral hand training)
Action essentials:
1. Keep your arms slightly bent during exercise.
2. Keep the body upright, the waist is not exerting force, and the arms and shoulders are abduction, mainly practicing the deltoid middle bundle.
3. It is suggested to divide into four groups, each group 10- 15RM.
Precautions:
The weight should not be too large, which may easily lead to movement deformation.
In addition, by adjusting the body position, you can also bend over and lift the deltoid posterior bundle.
Abdominal training (leg hanging)
Action essentials:
1. Hang on the gantry, clench your fists with both hands and straighten your arms.
2. Bend your knees and hips, and the rectus abdominis bends the trunk.
3. Consciously control your legs and slowly return to the starting position.
Precautions:
Avoid using the inertia of the body, keep the whole movement tense, and keep the body stable during the whole movement.
The above is Sepp Jun's favorite gantry training method, which can be said to be very typical and practical.
Many friends who love fitness want to train their perfect figure quickly and effectively in a short time, but the wrong method leads to a long time, and the training has no effect, because you don't know the body structure and muscle anatomy at all.