Treadmill (Treadmill, Mountaineer)
Stair treader (commonly known as stair climber) is a kind of fitness equipment. This product is gradually being replaced by elliptical machine. Treadmill is still the most challenging fitness equipment. Treadmill allows exercisers to climb stairs repeatedly, which can not only enhance the function of cardiovascular system, but also fully exercise the muscles of thighs and calves. In addition to burning calories, improving heart rate and aerobic breathing, the treadmill can also help bodybuilders shape calf, hamstring, quadriceps and hip muscles.
Multifunctional trainer
Butterfly machine (butterfly chest and deltoid training machine)
The butterfly swimming machine is the full name of the butterfly chest deltoid training machine, also known as the chest clamp, which mainly exercises the pectoralis major and the pectoralis major with the middle seam. Novices often press their backs on the seats, while more experienced users will take their backs off the chairs and exercise their abdominal muscles.
Shoulder propeller (shoulder propeller)
The main muscle of sitting shoulder push trainer is deltoid muscle, which is suitable for fitness experts and professional gyms. When in use, after adjusting the counterweight, hold it with both hands, push it up, and then slowly put it down, so that the dumbbell piece does not fall completely. Girls practice 15-20 times in each group, and boys practice 20-25 times in each group, and each group has 4-5 groups at intervals of one minute.
Multifunctional training machine, butterfly machine and shoulder pusher are all professional muscle training equipment, and there are many such equipment specially used for muscle training, such as back training machine, abdominal training machine, Smith machine, Olympic lifting chair and so on. We won't describe it here.
Extended data:
Bench press
Target muscle: middle bundle of pectoralis major (involving triceps brachii and deltoid anterior bundle)
Usage: Lie flat on the flat plate, with your back close to the flat plate and your eyes looking straight under the pole. Open your arms naturally, bend your elbows 90, and then lift the grip vertically upward. This is the correct grip width.
Warm reminder: the wrist should always be in a neutral position when exercising. When descending, the elbow should be slightly lower than the chest. When you rise, your back should be close to the flat plate, and you can't lean back. Inhale upwards, exhale downwards, inhale. Be sure to be accompanied by protective personnel when practicing!
Flexion and extension of parallel bars arm
Target muscles: triceps brachii, posterior deltoid, upper middle pectoralis major.
The exercise method is the same: hold the parallel bars with both hands, the wrist is neutral, the knee joint is bent 90 degrees, and the two calves are superimposed on each other. When moving down, keep your body stable and not sway, and go down to the elbow joint at 90 degrees.
Lower oblique abdominal rolling trainer
Target muscle: upper abdominal muscle
Usage: Set the adjustable downhill board to a moderate slope, sit on it, and put your feet safely under the ankle pad. Put your hands behind your head and lean back. Your abdominal muscles contract and lift your upper body upward until your torso is perpendicular to the ground.
Warm reminder: when bending upward, try to avoid lifting your body through hip flexors. When the body is lifted upward, it is better to bend the back to increase the squeezing force, and then lower the body in a controlled way.
Combined trainer
The training plan includes:
1, pull down before the neck, and the target muscle is latissimus dorsi.
2. Push the chest while sitting, and the target muscle is pectoralis major.
3, waist twisting machine, the target muscle is the internal and external oblique muscles of the abdomen.
4. The target muscles of parallel bars are pectoralis major and triceps brachii.
5, the butterfly machine clips the chest, and the target muscle is the pectoralis major.
6, leg stretching trainer, the target muscle is quadriceps femoris.
7, hanging legs, the target muscle is the lower part of the abdominal muscle.
Warm reminder: In the process of using the combined trainer, two people can't use the trainer with the same weight at the same time, and the weight should be selected according to individual ability, otherwise it will cause harm to human body and equipment.
bicycle; cycling
According to your own preferences, you may wish to increase or decrease the resistance and adjust the riding posture. The key is to do aerobic exercise!
Usage: first put it next to the bicycle seat, and then adjust the height of the seat to make it parallel to the hip bone. The height of the handlebar is one punch higher than the seat, and the distance between the handlebar and the seat is similar to the length of the forearm. When in use, the buttocks can leave the seat.
Warm reminder: at the beginning, be sure to cover your feet tightly to avoid falling off quickly!
Push the chest muscles in a sitting position.
This instrument is mainly for us to sit and exercise. It is mainly used to exercise our pectoralis major and triceps brachii, that is, the back side of the arm, and the toe of deltoid muscle is the front side of our shoulders. This instrument can be used by both men and women. Men are mainly used for barbell bench press. Girls can use it to exercise their arms. Lay the foundation for push-ups and other sports.
Application mode
Before exercising, adjust the height of the seat until the handles on both sides are flush with your chest. Then sit down, inhale and abdomen, with your back close to the back of the chair, then hold the handle with both hands and push it out when exhaling.
Sitting posture pull-down instrument
We often see this equipment when we are uncomfortable in the gym. Mainly used for back beauty. Regular practice of an instrument can exercise our latissimus dorsi, teres major and donor biceps. Can make our back curve very linear. Girls can also use it to exercise back fat.
Application mode
The first thing is to sit down, let yourself directly under the handle, and adjust the height of the baffle in front of the seat to the position where you can fix your legs. Then hold the handle tightly with both hands, hold your chest out, and exhale to pull down the handle. Recover when inhaling.
Sitting rowing machine
This equipment is a tool used by the gym to exercise our back muscles, mainly the trapezius, biceps brachii and rhomboid muscles. Although it is the same as sitting posture pulldown to exercise back muscles, it can better exercise the muscles in the middle of our back. Make your quilt more stereoscopic and sexy.
Application mode
First, put our chest against the front baffle, exhale and pull up the grip, and stay for a few seconds when the pull range is relatively large.
Leg bending instrument
This instrument is mainly used by men. An excellent tool for training men to return to lines and muscles. The main exercises are the front and back of our thighs. Regular exercise can improve our leg lines and make your long legs more attractive and symmetrical.
Application mode
First sit down, adjust the sitting posture, align your knees with the rotating shaft of the instrument, hold your toes tightly with your hands and straighten your thighs, and then slowly recover.
Sitting posture, paddling with a straight board.
Benefits: It is easier to exert strength by directly holding the handle, and more weight-bearing training can be used to stimulate deeper muscle fibers.
Preparatory posture
Sit on the cushion of the rowing machine with your feet on the pedal. The knee joint is slightly flexed, and the upper body is perpendicular to the ground. Tighten the abdominal muscles to protect the lower back. Hold the handle with both hands, with arms completely straight, palms facing each other, and latissimus dorsi fully extended.
Action process
Use the strength of the back muscles to pull the handle towards the abdomen. Elbow joint as close as possible to both sides of the body. When the handle touches the abdomen, put the two shoulder blades together and fully tighten the back muscles. Then, control the weight and slowly return to the starting position.
Use of Fitness Equipment in Gym
PART 1 leg warm-up
Step 1 Knees slightly bent, feet about shoulder width, standing half squat.
Step2 Tilt your right foot to the ground, bend your left knee upward to the left and right height of your waist, and hold your knees with your hands for 3 to 5 seconds before returning to action1; Then change your left foot and repeat the action. Lift the left and right feet as a group, and repeat 10 to 12 times.
The second part of the prone position push plate
Step 1 prone position, hold the handles on the shoulders with both hands, with the feet slightly wider than the shoulders, the pedals slightly stepped outward, the back flat on the cushion, and the lower back upright.
Step2 Abdomen, step on the mat slowly and forcefully with your feet, and push to the maximum with your knees not completely straight, and reach the designated position in about 2 seconds.
Step3 the foot returns to the hip and is parallel to the knee, and the knee is slightly at right angles, and it is in place for 2 seconds. Repeat actions 2 to 3 for about 15 to 20 times, and operate for 3 to 4 times. The lightest weight adjustment is 1 or 2, and then it is strengthened in turn. This action can exercise the muscle strength of lower limbs.
The third part shoulder horizontal abduction
Step 1 sitting posture, the upper body extends to the top of the head without hunchback, hold the handle with both hands and adjust the handle in front of the shoulder.
Step2 Hold the handle horizontally with both hands, and make the hands and body move backward at 90 degrees 1, repeat 15 to 20 times, and do it for 3 to 4 times. You can exercise the muscles behind your shoulders and in the middle of your spine.