How to use the gym machine and fitness equipment manuals?

Time：2019-04-28

How to use the gym machine and fitness equipment manuals?

For fat-reducing fitness, people usually choose to go to the gym, so the correct use of fitness equipment is very important. In order to make the beginner into the gym easier to understand.I will start with the muscle training section to introduce how to use the machine.

Seated cheast press

Instructions:

1.Sit on the seat, adjust the height of the seat until the grip is flush with the nipple, raise the chest and raise the abdomen, straighten the back, lean back on the back, and leave a gap between the waist and the back.

2. Full-hand or half-grip grip with both hands, the shoulders are relaxed and sinking, the chest force is pushed forward (1~2S), the elbow joint maintains a certain physiological curvature, do not over-extension, and slowly restore to the weight plate just to touch ( 2~3S)

3.Exhale vigorously and restores inhalation.

How to use it：

1. Stand in the starting position, place the pulley in the lower position, choose the appropriate difficulty, and take a handle in each hand. Then, keep the rope in tension. 2. Your palm should move forward, your hand is below the height of your waist, and your arms are straight. This is your starting position.

3、The arm should be slightly bent and pull your hands up to the centerline of the body. Your hands should be tied together, right in front of your chest, with your palms facing up. Stay for a while, then let the arm return to its original position

3D smith machine

1、The Smith machine is a comprehensive device. It is not only used to exercise a certain muscle. It can be modified by changing the legs, hips, chest muscles and back. It actually adds a fixed motion track to a barbell, making it harder for us to shake when we practice. On the one hand, you can focus more on the muscles and on the other hand，it make our exercise more safety.

2、There is no uniform use of this device, depending on where you want to practice. The most common are the following two forms: Smith squat and Smith bench press

Seated rowing machine

Action introduction: 1. Sit on the rowing machine, place your feet on the platform or on the crossbar, make sure your knees are slightly bent and do not lock.

2. Tilt forward, the back and V-handle in a natural parallel position. Straighten your arms and pull back until the body and legs are at 90 degrees. The back should be slightly curved and chested. A good stretch of the latissimus dorsi should be felt when grasping the front handle. This is the starting position of the action.

3. Keep your body fixed, pull the handle toward your body and clamp your arms until you touch your abdomen. At this point you should feel that the back muscles contract very tightly. Keep this contraction position for one second and slowly return to the starting position.

Treadmill

And we are exposed to the most fitness equipment, the most frequently used equipment is the treadmill. It is easy to operate and can meet the needs of the majority of people running.

Instructions:
Before starting the treadmill, stand on the hard plastic board on both sides of the treadmill runway. When the treadmill is running slowly, carefully move it to the running belt and start your running training. But remember to gradually increase the speed of the treadmill, don't be impatient.

Seated lat pull down

Instructions:

1. Adjust the sitting position so that the grip is directly above the top of the head

2. Adjust the height of the front bezel of the seat so that it firmly holds the legs

3. Grasp the grip, chest, first start with the force of the shoulder sinking, and then pull the grip

4. Exhale and pull down, inhale and restore

Otherwise:

1、If you want to have less damage to your knees and ankles, it is recommended that you choose an elliptical or a spinning bike. The elliptical machine mainly uses the rotating handle to make the foot draw an ellipse in the air, which drives the movement of the machine. The angle between the thigh and the calf is basically 90 degrees. As long as we relax during exercise, it will not cause knees hurt.

spinning bike

For spinning bikes, it is also a device with less knee damage. The rhythm of pedaling can be controlled by ourselves. When you feel a little uncomfortable, you can adjust the cushion and slow down the pedaling rhythm. For spinning bikes, we try to wear loose pants when we are exercising. When we exercise, we can avoid the pants being too tight.

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