☆ Treadmill: More distance than site run. Treadmill is also called walking machine, walking machine or flat treadmill. Treadmills include single-function treadmills and multi-function treadmills, which are the "darlings" of indoor fitness equipment. Running is an internationally popular aerobic exercise, which is highly praised by the medical and sports circles. It is the most effective and scientific method to maintain physical and mental health, and it is more and more loved by everyone. However, due to the limitation of urban environment, many people can't enjoy down-to-earth and close to nature running, so the treadmill has become the first choice for bodybuilders, especially women who want to lose weight quickly. During exercise, the electronic watch on the treadmill can help you write down the speed, time, heart rate, calories, beat, distance and other indicators, so that athletes can master their physical condition at any time and make adjustments. If the physique is poor, it is appropriate to take 100 ~ 200 calories at first, and it can be increased to 200 ~ 300 calories after the physique is gradually improved; People with moderate physique can consume 200 ~ 400 kilocalories each time; Those with good physical fitness can consume more than 400 kilocalories (the specific situation varies from person to person). Walking or running on a treadmill is almost the same as walking or running on the ground in peacetime. But judging from the actual strength of the human body, it saves stepping and stretching actions than walking or running on land. It is this that makes bodybuilders feel very relaxed and comfortable, running 1/3 more distance than on land and consuming more energy than training on land. ☆ Rower: "Take care" of the muscles that can't move on weekdays. When rowing, every flexion and extension of the body and every stroke of the arm involve about 90% of the extensor muscles in the exercise, so it is really beneficial for the extensor muscles who hardly participate in any action at ordinary times. Rowing has an obvious effect on training back muscles, which can make the back get the maximum range of motion when the body flexes and stretches, and at the same time effectively move all joints of the spine, which not only enhances elasticity, but also increases toughness. When practicing "rowing", we should pay attention to the consistency of movements, and there should be no pause every time we push and stretch. The movements in rowing must be in place. If the amplitude is too small, the muscles involved in the exercise cannot fully stretch or contract. The rowing machine is suitable for people who are inactive on weekdays, especially for middle-aged and elderly people. ☆ Exercise bike: An exercise bike that can't be replaced by a bicycle has unparalleled advantages-you can freely play your riding speed, and you can observe the speed, time and heart rate of every moment through the electronic watch on the exercise bike; Exercise with it can not only effectively improve cardiopulmonary function, but also help to strengthen leg muscles, lose weight and improve physical fitness in an all-round way, especially for patients with mobility difficulties, weak constitution and need rehabilitation. There are two kinds of exercise bikes: one is fixed handle, which is only suitable for pedaling; The other is a movable handle, which takes into account arm and leg training. There is also a backrest-type exercise bike, whose backrest-type body design can effectively exercise thigh muscles and increase the comfort during exercise. The armrest exercise bar attached to the machine can not only balance the exerciser's body, but also enhance the muscle strength of both arms. With the development of science and technology, the exercise bike has been computerized, and the screen on the handlebar will display various data, such as heart rate, breathing frequency, time, speed, distance, energy consumption and so on. These data are convenient for exercisers to master the amount of exercise and adjust the intensity of exercise in time. In some cars, different landscape pictures can be displayed on the color screen, which makes the exerciser feel relaxed and not bored, just like on the road or in the field. Riding an exercise bike requires almost no technology, but the purpose of exercise is different, and the riding methods are different. There are mainly the following types: aerobic exercise riding method, which can achieve the purposes of fitness, auxiliary medical care, preventing obesity or losing weight, and improving cardiovascular function. Through free riding and intermittent riding; Intensity cycling is a fitness method suitable for men, which can improve the cardiopulmonary function, improve the strength and endurance of leg muscles and shape the perfect leg shape. The dynamic riding mode is mainly to simulate the riding around the mountain road. When riding, you need strong leg strength and a certain foundation. ☆ Oval treadmill: Let the whole body move. Elliptical machine, also known as spacewalker, is a new type of fitness equipment. Its novelty lies in the design of movable pedal, which is a kind of fitness equipment integrating walking, jogging and static riding. Its fitness action is consistent with the natural stride of human beings, which will not cause great impact and damage to human joints, and can simultaneously move the muscle groups of upper and lower limbs, especially the legs and buttocks. The purpose of fitness is achieved through the coordination of hands and feet during exercise. Mainly aerobic exercise, it has the effect of reducing fat and weight, and is especially loved by young women. It can be used almost from children to the elderly. Commonly used small fitness equipment ☆ Fitness riding is also called fitness horse riding machine, which integrates fitness, entertainment and rehabilitation. It can not only be used as training equipment for professional athletes, but also be a fine product in family fitness equipment. Its main function is to exercise the muscle strength of upper and lower limbs, enhance cardiopulmonary function and eliminate excess fat. Its cushioning design can effectively reduce the strain of ankle, knee and back caused by exercise. The utility model is foldable and convenient to store, and it is the aerobic exercise equipment with the smallest floor space at present. ☆ Leg-lifting frame Leg-lifting frame is a special fitness equipment for exercising abdominal and arm muscles. The machine consists of cantilever bracket, backrest plate and main column. The hanging arm bracket is U-shaped, with sponge pads on both sides and curved handles at both ends. The basic exercise method is: located in the middle of the leg-lifting frame, with two arms supported on the sponge pad, holding the vertical handle with both hands, and then forcibly lifting the leg straight up until the abdominal muscles are completely contracted. If the abdominal muscle strength is poor, you can bend your knees and lift your legs first; If the abdominal muscles are strong, you can carry loads on your calves. Leg lifts can also be used for arm flexion and extension, arm hanging and shrug, leg hanging and body bending. ☆ Kicking exerciser The difference between kicking exerciser and sitting exerciser is that it kicks upward instead of forward. Mainly used to develop quadriceps femoris. The instrument consists of a right triangle bracket, a cushion, a rectangular pedal, upper and lower handles and a weight plate. The basic exercise method is: back against the mat, hold the handle with both hands, bend your knees in front of your chest and abdomen, and press your feet up against the pedal; Then force diagonally until your legs are straight, and then slowly bend your legs to recover. You can also remove the pedal and cushion, and then put the cushion on the diagonal bracket. Lie on your back, holding the handle at the upper end of the inclined frame with both hands, kneeling down and putting your feet on the cushion frame; Then straighten your legs hard. ☆ Dumbbell Dumbbell is known as "the hammer chisel for sculpting muscles" and is one of the important fitness equipment. Experts say: As long as you have a pair of dumbbells and a bench, you can exercise every muscle of your body at will. There are two kinds of dumbbells: fixed weight dumbbells and adjustable dumbbells. The former is mostly cast iron, and its weight ranges from 2- 10 kg. The latter is shaped like a small barbell and made of hard plastic or pig iron. Weight plates with different weights can be installed at both ends, and the clips are fixed with screws. There is also a small dumbbell, and some people call it a pocket dumbbell or a female dumbbell. Light weight, small and exquisite, metal material, electroplating and polishing. Women often use it for dumbbell exercises. A barbell is a barbell with weight plates at both ends of the barbell bar. It is not only a traditional fitness equipment, but also the "protagonist" of weightlifting competition. Although it has gone through more than 100 years, it is still an important tool for people's fitness because of its unique role in the developed chest and arms. Especially for bodybuilders, its position in the gym is irreplaceable. You can freely increase or decrease your weight according to the needs of fitness during exercise, which is a major feature. However, barbells occupy a large area, are not heavy, are easy to disturb neighbors, and often need the help of partners when practicing, so the general family gym has no place. Short and small, light in weight, curved bar and crank barbell have the characteristics of both barbell and dumbbell, which are mostly used to develop muscle strength of upper limbs and are "variants" of barbell. ☆ There are two kinds of tensioners: spring tensioners and adhesive tape tensioners, which are mainly used to develop chest, back and arm muscles. Spring tensioners are mostly composed of 4 or 6 springs with handles at both ends. You can increase or decrease the number of springs according to your own strength when exercising. It is economical, convenient to use and does not occupy space. It is an ideal equipment for family fitness. The belt tensioner is made of rubber. There are hand-cranked belts at both ends, and a flat or round belt (commonly known as rubber strip) in the middle. The tension depends on the tightness of the belt. Most of these tensioners are self-made, and waste inner tubes are often used as substitutes. ☆ Sitting biceps trainer can be known from its name, and it is a fitness equipment specially used to exercise biceps brachii. The instrument consists of a stool and an A-shaped sponge frame. The basic exercise method is: sitting on a stool with two upper arms resting on the outside of the A-shaped sponge frame, holding dumbbells or crank barbells with both hands; Then bend the forearm upward hard until the biceps brachii is completely contracted, and then slowly stretch the arm to recover. ☆ abdominal muscle training This instrument is mainly used to exercise abdominal muscles. In functional design, the position of the cushion can be adjusted to ensure the safety of the back, while the head cushion can reduce the strain of the neck muscles. Its armrest position can be adjusted at will to adapt to different exercise intensities. Because of its compact and practical structure, it is very suitable for family fitness. ☆ Gripper Gripper is a special instrument that uses the reaction force of spring to enhance grip strength and forearm muscles. The instrument is small and practical, easy to operate and unique. Its structure is generally to install several springs between aluminum handshakes. During exercise, you can increase or decrease the number of springs according to your grip strength. In addition, there are N-shaped grips made of spring steel belts and A-shaped grips made of high-quality steel wires that look like pliers.

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