First, aerobic exercise equipment treadmills, spinning bikes and elliptical machines are common aerobic exercise equipment in gymnasiums, which can effectively warm up and reduce fat and achieve the effect of body shaping.
Because the use method is relatively simple, I won't introduce it in detail here.
Second, exercise chest muscle group bench press
Exercise muscle groups: pectoral muscle, deltoid toe and triceps brachii.
Action name: bench press (barbell, dumbbell), upper inclined bench press and lower inclined bench press.
Action essentials:
Lie flat on the bench with your feet on the ground naturally.
Adjust the front and back position of your body so that your eyes are directly below the bench press barbell.
The grip distance is slightly wider than the shoulder. Remove the barbell from the bench press. Slowly lower the barbell until the upper arm is parallel to the ground, then push the barbell back to the starting position, and so on.
Precautions:
Lack of external protection, novices must pay special attention not to practice too much.
When the movement reaches the stage of lifting upwards, the shoulders should be kept tense, and the distance between the ears should be kept as far as possible, and the head, shoulders and buttocks should always be in contact with the stool surface.
2. Sitting chest pusher
Exercise muscle groups: pectoralis major, triceps brachii, deltoid toe.
Action name: sitting chest push
Action essentials:
1. Adjust the height of the seat so that the height of the handles on both sides is flush with the lower edge of the chest.
2. Keep your arms slightly bent. Be careful not to open your arms too much (just open them to the back plane) to avoid hurting your shoulder joint. Not too heavy. Pause for 3 seconds during adduction and fully squeeze pectoralis major.
3. Exhale and push out, inhale and restore
Precautions:
This set of equipment can exercise chest muscles alone. If you can't master the complex movements such as barbell bench press, you can start practicing here to find the feeling of chest muscle strength. Girls can also do push-ups to lay the foundation.
3. Butterfly machine (chest clamp)
Please click here to enter the picture.
Target muscle groups: pectoral muscle (middle thoracic suture) and posterior deltoid muscle bundle.
Action name: butterfly machine clamping chest, reverse butterfly machine clamping chest
Butterflies, also known as butterfly birds, are mainly used to exercise and depict the depth of pectoralis major sulcus, making pectoralis major look fuller.
Action essentials:
1 Adjust the seat cushion position according to your height.
2. Choose the counterweight that suits you.
3. Hold your chest and abdomen, hold the handle with both hands and push it to your chest in an arc. After each push, don't completely put down the weight and repeat the action.
Third, exercise back muscles 1. High-level pull-down
Exercise muscle groups: latissimus dorsi (middle and lower back), teres major, biceps brachii.
Action name: high-position pull-down (wide grip, narrow grip)
High-position pull-down equipment is one of the most popular equipment in the gym, which can simulate pull-ups and exercise the muscles of the whole back. If you can't do pull-ups, you might as well start with them.
How to use:
1. Adjust the sitting posture so that the grip is directly above the head.
2. Adjust the height of the seat front baffle so that it can firmly fix the legs.
3. Hold the grip, hold your chest, start with the force of shoulder sinking, and then pull the grip down.
4. Exhale and pull down, inhale and restore
Ps: Different grip methods and grip widths will produce different training effects. I suggest you try several grips to find the posture with the best back strength.
2. Sitting rowing machine
Target muscle groups: trapezius medius (upper back), rhomboid muscle (between two shoulder blades) and biceps brachii.
Action name: rowing in a sitting position
Sitting rowing is the same as high-level pull-down, but its trajectory and high-level pull-down are two different planes, which can exercise the muscles in the middle part of the back, make the back groove deeper and make the back muscles more three-dimensional.
How to use:
1. Inhale and hold out your chest, and keep your chest close to the front baffle.
2. Exhale and pull the handle. Breathe in and out, and keep your chest out.
3. Hold the handle 1-2 seconds to the maximum, and feel the squeezing feeling of the back muscles.
3. Pull-up assistor
Exercise muscle groups: train latissimus dorsi, biceps brachii and forearm muscles.
Action name: pull-ups, parallel bars arm flexion and extension action essentials: adjust the resistance weight (generally, the heavier the pull-ups, the easier it is). For beginners, the weight starts from the position of 15-20RM, mainly to test the coordination and stability between joints.
Almost every gym has auxiliary pull-ups. This equipment will provide you with resistance support against your weight, making it easier for you to complete pull-ups!
Third, leg exercise 1. Inverted pedal machine (leg lifter)
Exercise muscle group: quadriceps femoris
Action name: leg lifting
Action essentials:
1. Adjust the seat of the leg lifter to a proper position, and adjust the starting position of the pedal to the highest point. Sit in your seat smoothly and keep your body balanced. Keep your back straight and lean back tightly. Bend your knees, hold the pedal with your feet and adjust the distance between your feet. A little harder on the quadriceps, press the pedal firmly, but don't push the pedal up. Inhale and get ready.
2. Loosen the pedal support rod. When exhaling, use the strength of quadriceps femoris to push the pedal forward and upward.
3. Don't stop until your knees are straight, bend your knees slowly, gradually restore the pedals, and inhale at the same time until your knees are bent to the maximum. Repeat the above actions.
2. Leg flexion/extension/bending trainer
Exercise muscle groups: quadriceps femoris, biceps femoris, hamstring (front and back of thigh)
Action name: leg flexion and extension, leg bending, lifting
Action essentials:
1. Adjust the sitting posture so that the rotation axis of the instrument is aligned with the knee position.
2. Grab the grip with both hands, hook up your toes and straighten your thighs.
3. Legs recover slowly, so you can't relax directly.
The strength of most people's thighs is unbalanced, which leads us to give priority to exercising the muscles with strong strength when doing squats, and the muscles with weak strength can't be exercised. These two instruments can exercise the front and rear muscles of your thighs respectively, making your thighs more symmetrical and balanced.
Ps: These two instruments are used in similar ways, so in some gyms, they are integrated, and the function can be switched by adjusting the bolts.
3. Leg abduction/leg adduction equipment
Exercise muscle groups: gluteus medius, gluteus minimus, inner thigh.
Action essentials:
1. Adjust the bolt position to make the opening and closing range of the leg as large as possible.
2. Push inward or outward with your knees, not your feet.
3. Legs recover slowly, so you can't relax directly.
In unarmed training and barbell dumbbell training, the muscle training of the inner thigh and the outer hip is more difficult, but these two areas are the parts that girls must practice. So you need to adduce with your legs &; Leg abduction equipment, its fixed track can help you better find the feeling of force in these two areas.
Ps: These two kinds of equipment in the gym are usually integrated, and their functions can be changed by turning the position of the baffle.
4. Huck Squat Frame
Exercise muscle groups: quadriceps femoris, gluteus maximus and hamstring.
Action name: Huck, get down
Action essentials:
Sit in the center of the instrument with your feet on the load-bearing skateboard, shoulder-width apart. Hold your chest out, stick your lower back tightly on the back brace, and carefully turn on the safety switch to unlock the heavy objects.
Bend the knee joint to reduce the weight, and stop when the buttocks leave the seat cushion. Hold for a few seconds, then stretch your legs and push the weight up, and stop before the knee joint locks. Squeeze the thigh hard at the top. Repeat.
Five. Almighty Big Mac 1. Smith machine
The sliding trajectory of Smith's frame barbell is limited, so the trainer can use heavy objects with confidence and boldness, and it is not limited to squat training, but also can do bench press (upward tilt, flat plate, downward tilt), bow rowing, biceps bending and so on. Exercise pectoralis major, quadriceps femoris, biceps femoris and back muscles. This is an important safety device for beginners.
There is no uniform way to use this instrument, it depends on the part you want to practice. The most common are the following two forms:
Smith, get down
Smith bench press
2. Bridge bench
There are many places where Longmen can be practiced. Here are some basic movements.
Action name: cross chest clip
Target muscle group: pectoral muscle
Action name: bending bird
Target muscle group: posterior deltoid muscle bundle
Action name: Kick after standing.
Target muscle group: gluteus maximus
There are many ways to use and train the rack. Knowing these basic movements, others are waiting for you to develop ~