With the improvement of living standards, people pay more attention to their health problems.

Going to the gym has become a trend, although the gym has a professional fitness instructor guidance, but not all people are clear about the function of the different fitness equipment in the gym. Most fitness enthusiasts simply run on a treadmill or ride a spinning bike.

Let's take a look at these training machines in the gym.

1. Dumbbells

Dumbbells are a simple device used to build muscle strength training.

It is used for muscle strength training, muscle compound movement training. Long-term practice dumbbells, can modify muscle lines, increase muscle endurance, often do weight weight dumbbell exercises, can make muscles strong, strong muscle fibers, increase muscle strength.

Two, kettlebells

When using kettlebell for fitness exercise, you can do various exercises such as pushing, lifting, lifting, throwing and squat jumping. The difference between kettlebell training and dumbbell and barbell training is that kettlebell is more effective for comprehensively improving the overall explosive power, so kettlebell and stone lock have been favored by martial artists and fighters since.

3. Barbell

Barbell is a core training exercise training equipment, is also used in weightlifting equipment. Barbell exercise is a kind of weight training, just the use of barbell training equipment to improve muscle strength training. You can also use barbells for core training to promote overall coordination. Barbell has a wide range of uses, whether it is the shoulder, back, arm, chest and other muscles, by barbell and different weights of iron, the use of multiple times of muscle strength special training skills, muscle endurance training for the whole body muscle group, so that fat burning, into a healthy line, strengthen muscle strength, enhance the core ability of the body, improve the local exercise for a long time but still loose muscles.

Four, the puller

The puller is a kind of equipment suitable for public fitness exercise. The puller can be divided into spring puller, tape puller and pulley counterweight puller according to different production materials. When exercising, the number of springs can be adjusted according to the need to adjust the strength. The tape puller is made of rubber, there is a handshake at both ends, the middle is composed of rubber strips, according to the tightness of the rubber strip to determine the size of the tension. Pulley counterweight puller is mainly composed of fixed pulley, counterweight block and steel wire, which can freely adjust the weight of the counterweight block.

Five, special strength exercise equipment

(1) Strength exercise rack

1. Arm flexion and extension exercise frame

Parallel bar arm flexion and extension exercises chest muscle, triceps and deltoid muscle (front bundle) mainly, but also exercises latissimus dorsi, trapezius muscle and so on. The equipment required is parallel bars. The strength of the initial practitioner is not good, can choose a bench, bed and other living furniture, take the same action (because the foot can reduce the weight load).

The general process of the action is: hands respectively hold the bar, two arms support on the parallel bars, the head is upright chest and shoulders, the trunk and upper limbs are perpendicular to the parallel bars, and the lower legs overlap the ankle joints of the two feet after the knees are bent. The elbow joints are slowly bent and flexed while the shoulder joints are extended and flexed, gradually lowering the body to a lower position. Pause for a moment and push your arms up until you're back.

2. Lumbar and back muscle exercise rack

This is an exercise machine specifically designed to develop the muscles of the waist and lower back. The basic exercise method is: lie prone on the concave plate, hands behind the head, two heels against the horizontal axis of the sea, the upper body deep forward bend. Then lift the upper body to the limit with the strength of the low back muscles, rest for a moment and then slowly restore the body. You can also turn left or right when the upper body is raised to the horizontal position.

3. Abdominal exercise rack

This is an exercise machine mainly used to develop abdominal muscles. It consists of a sponge inclined plate about 2 meters long and 0.5 meters wide leaning against the main frame of the eye shape. The upper end of the inclined plate is fitted with a sponge transverse axis.

The basic practice method is: the practitioner lies on the inclined board, the feet hook the horizontal axis of the upper end of the inclined board, the hands or hold the neck or the side of the body, do sit-ups.

4. Bench press rack

Bench press is specially used for bench press exercises, the development of chest and arm muscle group fitness equipment.

The basic exercise method is: the practitioner lies on the bench with both hands to push the barbell of different weights.

5. Thigh flexion and extension exercise rack

This is a fitness machine specially designed to exercise the quadriceps muscle in the front of the thigh and the biceps muscle in the back.

The basic training method is: in the development of the contact of the thigh front muscle group, is sitting on the bench, the legs bend the knees, the calves drop, with the instep hook foot support, with the strength of the quadriceps muscle to raise the calves to straighten the legs, and then slowly lower the reduction.

6. Raise the heel rack

The heel lift is mainly used for the development of the back of the calf muscle fitness equipment, there are two kinds of standing heel lift and sitting heel lift. In the practice room, the person sits on the bench, places the two thighs under the T-frame connected with the counterweight piece, and repeatedly makes the heel raise connection.

(2), special strength exercise series

1. Exercise bike

The stationary bike, which looks like a bicycle with its rear wheels raised, was inspired by the sport of bicycle pedaling. The difference is that it increases the resistance of pedaling in order to simulate the real riding effect. With the advancement of technology, the display on the handlebars of the stationary bike will display various data, such as heart rate, breathing rate, time, speed, distance and energy consumption.

2. Treadmill

Treadmill is a necessary fitness equipment in the gym, but also the choice of family fitness equipment. The electric treadmill is a passive running or walking at different speeds and gradients driven by the motor. It is a systemic way of movement.

Use the treadmill exercise to pay attention to the correct running posture: the two front feet in parallel, the pace should be rhythmic. The leg should not be lifted too high, the waist should remain naturally upright, should not be too straight, and pay attention to cushioning the impact of the foot landing.

3. Rowing machine

Rowing machine is a fitness equipment designed to simulate rowing. The motion of rowing requires the shoulder joint and elbow joint of the human body. It can not only make the muscles of the back and legs fully exercise, but also improve the endurance and coordination of the human body.

4. Stepper

The design principle of the stair is designed according to the action of climbing the stairs in our daily life. The method used for step exercise is also very simple, as long as you step on the pedal with your feet alternating twice, the machine will automatically display. Then enter the resistance value according to the training purpose.

5. Cycling machine

The bike is unique in shape, like a batch of strange Trojan horses. There are mainly three types of ordinary cycling machine, hydraulic cycling machine, and heavy cycling machine. The bike can not only be used as a professional athlete training equipment, but also as a family fitness device for public exercise, and it is an ideal choice for physical fitness, entertainment, rehabilitation and health care.

The basic movement of the bike is simple and easy to learn. Sit on the riding seat, arms forward to hold the handrail, two feet to push off the pedal, the body from the bend straight. When you start practicing, the range of movement should not be too large, after a period of exercise, when the muscles become strong and powerful, then start to do large movements, but also change the posture, increase the movement pattern.

6. Walking machine

The characteristic of the walking machine is that no matter what kind of action the exerciser does, how big the movement amplitude is, how big the movement intensity is, the motion trajectory is elliptical, also known as elliptical motion walking machine. The walking mechanism is simple and integrates walking, running and other sports, which is loved by fitness enthusiasts.

7. Chest clamp

A chest clip is also called a butterfly machine. When connected with the chest clamp, the arms open and close like the movement of butterfly wings, hence the name butterfly machine. Its exercise effect is remarkable, especially the exercise effect on the chest muscles is incomparable to other fitness equipment, so it is loved by exercisers.

The basic exercise method of the chest clamp is very simple: sit on the chair, the two upper arms are open and shoulder level, the elbows are drooping, the two forearms are leaning on the movable arms, the hands hold the handle, and then inhale, the contraction force of the pectoralis major muscles makes the two arms drive the movable arms forward, stop for a moment, exhale, the two arms slowly open and restore.

Six, the function and usage of the comprehensive trainer

Comprehensive fitness machine is also called multi-function fitness trainer, combined fitness machine or multi-function combined machine. It combines a number of individual fitness equipment cleverly, reasonably and organically, and can have a variety of exercise functions on a host.

There are a variety of contact methods of comprehensive fitness equipment, when using comprehensive fitness equipment for exercise, we should carefully understand the function and use of each instrument, as well as the relevant precautions when contacting, and according to their actual situation and exercise needs, develop appropriate exercise plans for reasonable and effective exercise. In fact, just starting fitness enthusiasts are very suitable for training fixed equipment, because the movement of these devices is fixed, and equipped with safety protection measures, can make exercise simple and easy, adjustable weight can also allow you to choose the strength suitable for your own, so master the use of fixed equipment is actually necessary, gym equipment use illustrated, Show you how to use the equipment in the gym.

deltoid

1. Lift the tractor horizontally in front of the tractor

2. Side lift of the puller side lift of the puller side

3. Trans-regulator shoulder Trans-regulator shoulder

4. The puller leans over the side and lifts the puller horizontally

5. Pull boat at attention Pull boat at attention

6. Sitting dumbbell press Sitting dumbbell press

Deltoid exercise points:

1. The front lift of the tractor: it is also for the deltoid muscle front bundle, which can only lift small and medium-sized weight, and is mostly used to characterize the muscle lines of the front bundle.

2. Side lift (standing/sitting) : moderate weight is used to ensure that the whole action is done correctly to achieve the purpose of carving the middle line of the deltoid muscle.

3. Trans-butterfly shoulder stretching: It is the action of the deltoid muscle after exercise, compared with dumbbell bending shoulder stretching, it can eliminate unnecessary pressure to the back and reduce the chance of injury.

4. Puller prone side horizontal lift: Imitating dumbbell vertical side horizontal lift on the rope machine is also a better way to train the deltoid muscle back bundle.

The triceps

1. Narrow parallel bar arm flexion and extension Narrow parallel bar arm flexion and extension

2. The bending arm of the puller is compressed under the narrow grip of the parallel bar arm

3. Puller arm flexion extension puller arm flexion extension

Triceps exercise points:

1. Narrow grip parallel bar arm flexion and extension: pay attention to the difference between the parallel bar arm flexion and extension of the lower chest.

2. Bending the arm of the puller: the classic action of characterizing the triceps muscle lines

3. Puller arm flexion

The biceps

1. Reverse pull-ups Reverse pull-ups

2. Puller bending lift puller bending

3. Barbell curls

Bicep exercise points:

1. Reverse pull-ups: There are various types of pull-ups, mainly used to exercise lats, but if you use narrow reverse pull-ups, you can better exercise biceps.

2. Pull bending: Compared with the bending of barbells and dumbbells, pull bending still has its unique exercise value, which can better exercise the biceps, brachial muscles and brachial flexors.

Back muscles

1. Pull-ups

2. Sit with the back of your neck pulled down

3. Stand with straight arms down

4. Row in a seated position

5. Goat Stand up Goat stand up

Back exercise points:

1. Pull-ups: Wide pull-ups mainly exercise the upper and outer sides of the latissimus dorsi muscle, which is a good way to increase the width of the back.

2. Sitting neck back pull down: Wide grip pull down mainly exercise latissimus dorsi upper side and lateral side, is a good way to increase the width of the back.

3. Standing straight arm pull down: mainly exercise latissimus dorsi muscle

4. Sitting row: It can exercise the entire back muscle group, and can assist in the exercise of the arm and shoulder muscles.

5. Goat lift: The choice for beginners to practice waist strength, this action load is relatively small, and the waist is not easy to be injured.

thorax

1. Sitting bench press

2. Smith bench press

3. Butterfly chest clip

4. Pull chest clips

5. Thoracic arm flexion and extension

6. Narrow grip pull-ups

Chest muscle exercise points:

1. Sitting bench press: Suitable for primary bodybuilders to initially exercise chest strength

2. Smith bench press: Suitable for beginners to exercise, up oblique, flat, down oblique three mainly exercise the upper, middle and lower parts of the chest

3. Butterfly clip chest: also known as butterfly bird, is a kind of bird, mainly exercise the chest seam

4. Puller clip chest: Puller bird, is also a kind of bird, mainly exercise the outer side of the chest, chest

5. Chest arm flexion and extension: mainly exercise the lower part of the chest, parallel bar arm flexion and extension of a wide grip

6. Narrow grip pull-up: the upper part of the pectoral major muscle.

belly

1. Roman chair leg lift

2. Lie on your back and lift your hips and legs

3. Hip lifts

4. Support hip lifts and leg lifts

5. Abdominal roll

6. Instrument waist twisting

Exercise points:

1. Roman chair leg lift: It is a relatively stable hanging leg lift. For people with insufficient arm and shoulder strength, it is a more effective way to exercise the lower abdomen.

2. Supine hip lift leg lift: The simplest hip lift leg lift is a good choice for people with weak upper body strength.

3. Hanging hip lift leg lift: the motion range should be large exercise the entire rectus abdominis muscle

4. Support hip lift leg lift: It is similar to suspension hip lift leg lift. Generally, it is mainly supported on Roman chairs and parallel bars.

buttock

1. Lie on your stomach with your legs straight up

2. Stand with your legs straight up

3. Seated hip abduction

4. Standing hip abduction station

Butt exercise points:

1. Prone straight leg swing: Similar to the trans goat lift is to lift up the legs to exercise the buttock muscles

2. Standing posture straight leg swing: pull the leg puller to exercise the hip muscle group.

3. Hip abduction in sitting position: Clamping legs in sitting position is the corresponding action to exercise the hip abductor muscle group.

4. Hip abduction in standing position: It is generally achieved by pulling the outside of the rope puller.

Leg muscle group

1. Kick your legs horizontally while sitting

2. Reclining weight legs

3. Smith squats

4. Huck Squats

5. Sitting leg flexion

6. Prone leg curls Prone leg curls

7. Sitting leg bends

8. Stand with your legs bent

Leg exercise points:

1. Horizontal kick in sitting position: Warm up before high-intensity squat, safe and reliable.

2. Reclining weight-bearing leg lift: It is a classic action of quadriceps concentrated training. Squatting is due to the high waist pressure when squatting, and the reclining weight-bearing leg lift can avoid this deficiency, so it can be used to impact large weight.

3. Smith squat: Smith machine squat in the process of movement of the body vertical trajectory is fixed by the Smith machine, relatively safe.

4. Hack squat: It is one of the movements of leg strength training, and Smith machine squat is a fixed instrument squat.

5. Sitting leg flexion and extension: It is ideal for sculpting the shape and line action of the quadriceps muscle, which will make the muscle line of the front of the thigh clearer.

6. Prone leg bend: It is an isolated action to exercise the biceps muscles.

7. Sitting leg bend: It is an isolated action to exercise the biceps muscles. Professional athletes use this exercise before the game to pull out the "wire rope" like biceps muscles.

8. Standing leg bend: The leg bend that can only be completed with one foot is an isolated action that exercises the biceps muscle and requires specific equipment to complete.

A simple action can evolve into a lot of actions, so it is not a simple introduction here, it is important to let us master its training principle, so that we will allow flexible movement, to achieve better training results.