How to use the fitness equipment?
How to use fitness equipment 1, dumbbell: There are many ways to use dumbbells, which can be practiced with one hand or both hands at the same time. There are dumbbells around the ankles to practice, and practitioners can choose different practice methods according to different needs and their own specific conditions.
Use of fitness equipment. Huddle bell: When using Huddle bell for bodybuilding, you can hold the handle with one hand or both hands to complete arm bending, bending, body side, vertical jumping and other actions, thus exercising the muscles of arms, back and legs.
How to use fitness equipment? Barbell: The use of barbell training is very simple. Different exercise methods can be selected according to different exercise parts. Generally, there are mainly exercises such as pushing barbells with both arms, lifting barbells and shoulder barbells for turning, bending, squatting and jumping.
How to use fitness equipment? Arm flexion and extension training frame: the arm flexes and is supported on the U-shaped rod, and then pushed upward by the contraction force of triceps brachii and pectoralis major until the arm is straight, and then the arm flexes. Go up fast, go down slowly.
How to use fitness equipment? Low back muscle training frame: prone on the concave pad, with your head in your hands, your heel on the horizontal axis of the sea, and your upper body bent 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 bend down. You can also turn left or right when the upper body is lifted to a horizontal position.
How to use fitness equipment? Abdominal muscle training frame: the practitioner lies on his back on the inclined plate, hooks his feet on the horizontal axis of the upper end of the inclined plate, holds his neck with both hands, or lifts or sticks to his side to do sit-ups. You can also hold the horizontal axis with both hands and do straight legs or knee lifts.
Use of fitness equipment. Leg lifting frame: the practitioner is located in the middle of the leg lifting frame, with his arms supported on the sponge pad and his hands holding the vertical handle; Then lift your legs hard 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 bending and stretching arms, hanging arms and shrugging shoulders, hanging legs and bending over.
How to use fitness equipment? Bench press: Bench press is a fitness equipment specially used for bench press exercise and developing chest and arm muscles. Practitioners lie on their backs on benches and press barbells with different weights.
How to use fitness equipment? Thigh flexion and extension training frame: when practicing to develop the muscles of the front thigh, you sit on a stool with your legs bent and your calves drooping. Hook the tripod (sponge shaft frame) with the instep, lift the calf up and straighten the legs with the strength of quadriceps, and then slowly lower it to recover. When doing exercises on the muscles of the back thigh, lie prone on the stool, with the end of the stool exposed below the knee joint, and hook the sponge shaft frame with the heel. Bend the calf upward to the maximum with the contraction force of biceps femoris, and then control the speed to straighten and recover. The trunk should always be close to the stool surface, and the upper body should not shake.
Usage of fitness equipment 10, lift heel frame: lift heel frame is a kind of fitness equipment which is mainly used to develop the muscles at the back of calf, including standing lift heel frame and sitting lift heel frame. The standing lift heel frame is L-shaped, and people stand under it, and carry the U-shaped shoulder rest connected with the lower counterweight piece on their shoulders and go up to lift heel. Sitting on the heel lift frame is a stool under the frame. In practice, people sit on the stool, put their thighs under the T-frame connected with the load-bearing plate, and do lift heel exercises repeatedly.
Use of fitness equipment 1 1. Exercise bike: When using the exercise bike, you must first adjust the height of the seat. The more suitable sitting height is that when the forefoot is in the lowest position, the knees are slightly bent. Adjust the load of the car, from small resistance to large resistance, do what you can, step by step. The upper body leans forward slightly and the arms are unyielding, so that you can concentrate more on the muscles of the lower limbs. When pedaling, the movement should be steady and rhythmic, neither fast nor slow. At the beginning of training, you can kick about 60 times per minute. With the increase of leg strength, you can increase the number of kicks per minute.
Use of fitness equipment 12. Treadmill: your feet should be parallel to the ground in turn, and you are not allowed to stomp and slide, and your steps should be rhythmic. Grasp the handrail with both hands, put your head naturally, don't look up and down, and don't watch TV while running; The shoulders are slightly clamped with the body, the legs should not be lifted too high, the waist should naturally remain upright, the muscles should not be too straight, and the trunk posture should be maintained to cushion the impact of the foot landing; When exercising, one foot touches the ground, the heel touches the ground first, and then rolls from the heel to the sole of the foot, which can reduce the injury to the ankle joint caused by running. When landing, the knee joint should be kept slightly curved and not straight to reduce the damage to the knee joint. Try to relax when swinging your arms while running.
How to use fitness equipment 13? Rower: Sit on the seat, straighten your legs forward naturally, step on the pedal, hold the handle with both hands, and then bend your elbows and pull back hard, so that your knees will contract and drive the seat to move forward along the slide rail. When the seat can no longer move forward, push the handle forward with both arms and push the legs forward to straighten, so that the seat will slide backward along the track and return to its original position. This exercise is not difficult, it needs the coordination of upper and lower limbs. After the arm strength is enhanced, you can turn the resistance knob to adjust the exercise intensity.
How to use fitness equipment 14? Treadmill: The method of exercising with a treadmill is 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. If you just want to lose fat, you can adjust the resistance to 8- 12. Keeping it for 30-40 minutes will achieve a good fat-reducing effect. Keep the heart rate between 130- 140/ min. If you want to improve the cardiopulmonary function, adjust the resistance to 6-8 for 20 minutes, which will have a good effect. Keep the heart rate between 100- 120/ min.
Use of fitness equipment 15. Body-building machine: Sit on the riding seat, hold the handrail with your arms stretched forward, and push the pedal frame with your feet, so that your body will turn straight from flexion. With the ups and downs of the car body and the change of pedal position, it seems to be riding a fine horse. Cycling machine is a flexion and extension movement with the hip joint as the axis, not the back that many people think. At the beginning of training, the movement range should not be too large. After a period of exercise, when the muscles become strong, you can start to do large-scale exercise. You can also change your posture, increase your exercise mode, and let your whole body get exercise.
Use of fitness equipment 16. Walking machine: in terms of footwork, there are only two ways: forward and backward. The movement of the arm only pushes forward and pulls back, but it needs the good coordination of the exerciser's feet and arms during the exercise. As long as you practice exercise and experience it many times, you can quickly use it freely. If you want to increase and decrease the intensity of exercise, you can adjust the height and swing of the handrail, the oil cylinder or the magnetic load. People of different ages and constitutions can find the best load that suits them.
Use of fitness equipment 17. Chest pliers: Sit in an armchair, with arms open at shoulder height, elbows drooping, arms resting on movable arms, and hands holding the handle; Then inhale, with the help of the contraction force of pectoralis major muscle, make the two arms drive the movable arm to clamp forward, pause for a moment, exhale, and slowly open the two arms to recover.
That's how to use the fitness equipment brought by Bian Xiao. The whole content of the use of fitness equipment.