Sitting rowing machine
Training sites: trapezius muscle (upper back), rhomboid muscle (between two shoulder blades), biceps brachii (front side of big arm)
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. Exhale through the abdomen and keep your chest posture.
3. Hold the handle 1-2 seconds to the maximum, and feel the squeezing feeling of the back muscles.
High pullback
Training site: latissimus dorsi (wide), lower trapezius muscle bundle (wide), auxiliary site, biceps brachii.
How to use:
Sitting posture, chest out, abdomen in, waist in, hands wider than shoulders, palms holding the pull rod forward, arms vertically pulled down to the front of the neck, exhaling at the same time, holding for 2 seconds, slowly returning to 90% of the original path (that is, don't put it back completely, keep pushing), inhaling at the same time, and repeating the above actions.
Dumbbell rowing
Main exercises: middle back, biceps brachii and shoulders.
How to use:
1. Take a dumbbell in each hand. Bend your knees slightly, lean forward, bend over and keep your back straight so that your body is almost parallel to the floor. (Tip: Raise your head and look straight ahead.
Bend over and lift dumbbells)
2. Hold the dumbbell's arm and droop naturally, keeping it perpendicular to the ground and body. This is the starting position of the action.
Bend over and lift dumbbells for rowing.
3. Keep your body still, pull the dumbbells to your sides and keep your elbows close to your body.
4. At the peak of contraction, tighten the back muscles 1 sec. Then slowly put down the dumbbell and return to the starting position.
Wide grip pull-ups up
Training site: latissimus dorsi and other small back muscles (teres major, etc. )
How to use:
1, grasp the handle or horizontal bar with both hands to relax the lower part of the back, fully extend the latissimus dorsi, and bend and lift both calves.
2. Inhale, concentrate the contraction force of latissimus dorsi, and bend your arm at the highest point of pull-ups for 2-3 seconds. Then exhale, controlled by the contraction force of latissimus dorsi, so that the body slowly descends and recovers. Repeat the exercise.
Extended information: purchasing knowledge:
1, to clarify the use effect of multifunctional fitness products. There should be one or two functional products. For example, if you want to exercise your arm muscles, you should choose an arm strength device, and if you want to exercise your waist, abdomen and legs, you should choose a bicycle or abdominal wheel. As for full-body and comprehensive exercise, in addition to choosing to go to a professional gym, you can assist regular outdoor equipment exercise.
2. Consider the living environment and living conditions. A device suitable for your family atmosphere and living conditions will improve your quality of life. Generally speaking, fitness equipment with single function occupies a small area. When some fitness equipment with many functions is used at home, some functions can't really play a role due to the limitation of space. Moreover, if the floor space is too large, it needs to be installed or moved every time, which will greatly reduce the enthusiasm of fitness.
3. The price is moderate. Don't blindly worship foreign products. The products produced by domestic enterprises have relatively low prices and many kinds, and the functions of these products can fully meet the needs of exercise. Moreover, due to the addition of some localized elements, some functions are also lacking in foreign fitness equipment.
4. Pay attention to after-sales service. When buying fitness equipment, don't ignore the problem of after-sales service, especially for fitness equipment with more parts, but also ask about the specific methods of after-sales service. For foreign products, ask if there is a maintenance point.
Reference source: fitness equipment-Baidu Encyclopedia