The main part of exercise: chest

Action process:

Arms apart, shoulder-width or slightly wider, arms propped up, toes on the ground, head slightly raised, looking at the ground. Belly in, keep your back naturally bent and your elbow slightly bent.

Sit-ups (group of 30 people, do 3 groups)

The main part of exercise: abdomen

Action process:

Lie on your back on the mat with your knees bent about 90 degrees and your feet flat on the ground. Put your legs together, put your hands on your ears, use your abdominal muscles to contract and swing forward, and quickly enter a sitting position. The upper body will continue to bend forward, the upper body is perpendicular to the ground, then return to the sitting position, and so on.

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.

9. Squat rack

There are two kinds of iron and wood. The wooden squat frame consists of a leg frame and a frame surface, and is shaped like a high stool with four legs. The height is generally 1 m, in which the leg frame is 90 cm high and the frame surface is 10 cm thick, which is concave, which is convenient for stable barbell placement. The shelf surface is generally 440 cm long and 30 cm wide. The iron squat frame consists of an iron seat and a height-adjustable steel pipe. The iron seat is round with a diameter of 35 cm. The height of the whole squat frame is 1.6 m, and several round holes with adjustable height can be drilled in the middle, with a general spacing of 10 cm. Squat rack is a special equipment for developing leg muscles by carrying barbells on shoulders.

10, movable inclined plate

Movable inclined plate is a special instrument for training waist and abdomen muscles. It consists of steel pipes and wood boards with adjustable height. The frame with a diameter of 3.4 cm is welded to a length of about 2 meters and a width of about 65 cm, and placed on a bracket with adjustable height. It is best to use a sponge pad for the inclined plane.

1 1, open and lower the frame.

It is welded with an iron pipe with a diameter of 4.8 cm. The frame height is 2.5m, and the spacing between the left and right frame columns is1m. Starting from 60 cm from the bottom of the frame column, drill a round hole every 5 cm to facilitate height adjustment. It can be used to practice semi-squatting, weight-bearing heel lifting and nape pushing.