Let's take a look at these training equipment in the gym.
First of all, dumbbells
Dumbbell is a simple instrument to strengthen muscle strength training.
Used for muscle strength training and muscle compound action training. Long-term practice of dumbbells can modify muscle lines and increase muscle endurance. Regular practice of weight-bearing dumbbells can make muscles strong, strengthen muscle fibers and increase muscle strength.
Second, the kettle bell
When using kettle bells for fitness exercise, you can do various exercises such as pushing, lifting, lifting, throwing and squatting. The difference between kettle bell training and dumbbell and barbell training is that kettle bell can effectively improve the overall explosive force, so kettle bell and stone lock have been loved by fighters and martial artists from the beginning.
Third, barbell.
Barbell is a core training equipment, which is also used in weightlifting. Barbell is a kind of weight training, which only uses barbell training equipment to improve muscle strength training. You can also use barbells for core training to promote overall coordination. Barbells are widely used, regardless of the muscles of shoulders, back, arms, chest and other parts. With barbells and iron pieces of different weights and special muscle strength training skills, muscle endurance training has been done to the whole body muscle groups for many times, so that fat burning can be transformed into bodybuilding lines, muscle strength can be enhanced, body core ability can be enhanced, and muscles that are still slack after long-term exercise can be improved.
Fourth, the tensioning device
Stretcher is a kind of equipment suitable for mass fitness, which can be divided into spring stretcher, belt stretcher and pulley counterweight stretcher according to different materials. When the spring stretcher exercises, the number of springs can be adjusted as needed to adjust the strength. Belt tensioner is made of rubber, with two ends shaking hands and rubber strip in the middle. Tension is determined according to rubber strip's tightness. The pulley counterweight tensioner is mainly composed of crown block, counterweight and steel wire, and the weight of counterweight can be adjusted freely.
Five, special strength training equipment
(1) Strength training rack
1, arm flexion and extension training frame
The arm flexion and extension of parallel bars is mainly to practice pectoral muscle, triceps brachii and deltoid muscle (toe), as well as latissimus dorsi and trapezius muscle. The equipment needed is the best parallel bars. When the initial practitioner is weak, he can choose benches, beds and other living furniture and take the same action (because stepping on the ground can reduce the weight load).
The general process of the movement is: hold the parallel bars with both hands, support your arms on the parallel bars, keep your head upright and shoulder-height, keep your trunk and upper limbs vertical to the parallel bars, bend your knees, and overlap your calves with your ankles. The elbow joint bends slowly and the shoulder joint flexes, so that the body gradually descends to the lowest position. Pause for a moment and raise your arms until they return to their original state.
2, back muscle training rack
This is a kind of fitness equipment specially designed for exercising the muscles of the waist and lower back. The basic exercise method is: lie prone on the concave pad, hold your head with both hands, put your heel on the horizontal axis of the sea, and bend your upper body forward deeply. Then use the strength of the back muscles to lift the upper body to the limit, rest for a while and then slowly recover. You can also turn left or right when the upper body is lifted to a horizontal position.
3. Abdominal muscle exercise rack
This is a kind of fitness equipment mainly used to develop abdominal muscles. It consists of a sponge inclined plate about 2 meters long and 0.5 meters wide leaning against the eye-shaped main frame. The upper end of the inclined plate is provided with a sponge transverse shaft.
The basic practice method is: the practitioner lies on his back on the inclined plate, his feet are hooked on the horizontal axes of the upper and lower ends of the inclined plate, and his hands hold his neck or body side to do sit-ups.
4, bench press frame
The bench press is a fitness equipment specially used for bench press exercises and developing chest and arm muscles.
The basic practice method is: the practitioner lies on his back on the bench and presses barbells with different weights with both hands.
5, thigh flexion and extension practice frame
This is a fitness equipment specially used to exercise quadriceps femoris and biceps femoris.
The basic training method is: when developing the connection of the anterior thigh muscles, sit on the stool, bend your knees and droop your legs, hook the tripod with your instep, lift your legs straight with the strength of quadriceps, and then slowly put them down to recover.
6. Heel lifting frame
Lift heel frame is a kind of fitness equipment which is mainly used to develop the muscles of the posterior leg, including standing lift heel frame and sitting lift heel frame. In the practice room, people sit on the stool, put their thighs under the T-frame connected with the load-bearing plate, and repeatedly do heel-lifting contact.
(2), special strength exercise series
1, exercise bike
The exercise bike looks like a bicycle with rear wheels, inspired by the pedaling movement of the bicycle. The difference is that it increases the pedaling resistance in order to simulate the real riding effect. With the development of science and technology, the display screen on the handlebar of exercise bike will display various data, such as heart rate, respiratory rate, time, speed, distance, energy consumption and so on.
Step 2 pedal
Treadmill is an essential fitness equipment in gym and the best choice for family fitness equipment. The electric treadmill is a whole-body exercise mode, which drives the running belt through the motor, so that people can run or walk passively at different speeds and slopes.
When exercising on the treadmill, we should pay attention to the correct running posture: the two forefoot are parallel to the ground in turn, and the pace should be rhythmic. Don't lift your legs too high, keep your waist upright naturally and don't be too straight. At the same time, we should pay attention to the impact of cushioning the foot landing.
3. Rowing practice rack
Rower is a fitness equipment designed to simulate rowing. Rowing requires the coordination of shoulder joint and elbow joint. It can not only fully exercise the muscles of the back and legs, but also improve the endurance and coordination of the human body.
4. Step device
The design principle of the step device is designed according to the action of climbing stairs in our daily life. The method of using a treadmill to exercise is also very simple. As long as you step on the pedal and alternate your feet twice, the machine will automatically display. Then input the resistance value according to the training purpose.
5. Cycling machine
Riding the plane has a unique shape, like a group of strange wooden horses. There are three main types: ordinary riding, hydraulic riding and heavy riding. The riding machine can be used as both a training device for professional athletes and a family fitness device for mass exercise, which is an ideal choice for fitness, entertainment, rehabilitation and health care.
The basic movement mode of riding machine is simple and easy to learn. Sit in the riding seat, hold the armrest with your arms stretched forward, and push the pedal frame with your feet hard, so that your body will become straight from flexion. At the beginning of training, don't move too much. After training for a period of time, when the muscles become strong, you can start to do large-scale exercise again, or you can change your posture and increase your exercise mode.
6. Walking machine
The biggest feature of the walking machine is that no matter what kind of exercise the athlete does, how big the exercise range is and how strong the exercise intensity is, the movement trajectory is elliptical, also called elliptical walking machine. The walking mechanism is simple, which truly integrates walking, running and other sports, and is deeply loved by fitness enthusiasts.
7. Chest clamp
Chest pliers are also called butterfly machines. When connected with the chest clamp, the opening and closing of the arm is like the opening and closing of the butterfly wings, hence the name butterfly machine. Its exercise effect is remarkable, especially for chest muscles, which is incomparable to other fitness equipment, so it is deeply loved by exercisers.
The basic practice method of chest pliers is very simple: sitting in an armchair, with arms open at shoulder height, elbows drooping, forearms of both arms leaning on the movable arm, holding the handle with both hands, and then inhaling. With the contraction force of pectoralis major, the movable arm is driven by both arms to stand forward, pause for a moment, exhale, and slowly open and recover.
VI. Functions and usage of the comprehensive trainer
Comprehensive fitness equipment is also called multi-functional fitness trainer, combined fitness equipment or multi-functional combination machine. It combines a variety of personal fitness equipment skillfully, reasonably and organically, and can have a variety of exercise functions on one host.
There are many ways to contact the comprehensive fitness equipment. When using comprehensive fitness equipment to exercise, we should carefully understand the function and usage of each equipment, as well as the relevant precautions when contacting, and make appropriate exercise plans according to our actual situation and exercise needs to carry out reasonable and effective exercise.