Aerobics equipment, strength fitness equipment, comprehensive fitness equipment and other supporting fitness equipment are gym fitness equipment, of which comprehensive fitness equipment refers to a variety of single function of the training equipment, also known as "multi-function trainer", targeted training of a part of the body to meet the exercise needs of various parts of the body, generally used in gyms, enterprises and institutions. Not suitable for home use. At the same time, the integrated trainer is a huge training equipment, and it is easy to cause sports injuries if it is not in place. General steps to use the integrated trainer and two common uses:

General steps to use a comprehensive trainer:

Use slow motion to determine the amplitude of the motion.

First adjust the center position, then prepare the position; After adjusting the position, use slow motion, from start to finish, to clearly determine the position of the movement. Because it is slow motion, it can quickly grasp the amplitude of the entire movement.

Adjust the speed from slow to fast.

When the full range of movements can be correctly executed, gradually accelerate the speed of each movement, but it must be based on the rate of air exchange, if the speed is too fast, it should be slowed down.

Adjust the timing and intensity of your breathing.

When the speed is adjusted to the appropriate time, with timely ventilation action. In order to improve sports performance, it is recommended that students exhale through their mouth when they exert themselves and inhale through their nose when they relax to understand whether the air exchange is normal.

Two ways to use a common comprehensive trainer:

A, high tensile rowing trainer.

High tension trainer is a combination of high tension trainer and high tension trainer, its training functions include: latissimus dorsi, teres major, deltoid, biceps, trapezius, etc. People with muscle exercise needs can choose to use the trainer.

High back pull: sitting posture, chest and waist, hands wider than shoulders, palm forward holding the rod, arms vertically down to the front of the neck, exhale, sit steady for 2 seconds, slow back to 90%, inhale again.

Low back pull, exercise latissimus dorsi, trapezius muscle lower bundle, the auxiliary part is biceps. Methods: Sitting posture, chest, stomach, waist, hands relative to palm, hold the pull bar, arms pulled tight to the chest, while exhaling, hold for 2 seconds, slow loop 90%, inhale again.

Two, butterfly machine

Stand in front of the butterfly, feet slightly shoulder-width apart, arms clasped around the arms, and then open and close. This exercise mainly targets the pectoralis major, trapezius, deltoids and lats.

Stand facing the butterfly machine with your feet shoulder-width apart. Hold the handle of the moving arm with both hands crossed (left hand holds the right moving arm, right hand holds the left moving arm), then open and close. This exercise mainly targets the trapezius, deltoids and lats.

"Put more emphasis on strength training!" People with aerobic exercise habits tend to neglect strength training. In fact, the benefits of extra training sessions a few times a week can be quite amazing! For example, the basic benefits are as follows:

Improve muscle tone, improve muscle balance;

Speed up metabolism;

To help prevent injuries;

Help athletes improve their sports skills...

In general, strength training is necessary. If your fitness routine isn't comprehensive enough, incorporate strength training into your fitness routine.