Gym fitness equipment includes aerobic fitness equipment, strength fitness equipment, comprehensive fitness equipment and other auxiliary fitness equipment, of which comprehensive training equipment is a variety of single-function training equipment, also known as multi-function training equipment, in order to meet the training requirements of various parts of the body, generally used in gyms, corporate institutions are many, not suitable for family use. At the same time, the integrated trainer is a large and complex training equipment, and the lack of it is easy to cause sports injury. The following exercise equipment manual provides a brief description of the general procedures and two common methods for using the comprehensive training equipment

General use steps of the integrated trainer:

First, use slow motion to determine the range of motion.

First adjust the center position, then the ready position; After adjusting the ready position, first use slow motion, stop from the starting point to the end point, and clearly determine the movement positioning. Because it's in slow motion, you can master the full range of motion faster. Adjust the speed from slow to fast.

Second, when the complete range of action can be correctly executed, the speed of each operation will gradually accelerate, but it must be determined according to the ventilation speed. If it's too fast, the speed should slow down again.

Three, adjust the timing of breathing.

When the speed is adjusted to the right time, with the appropriate ventilation action. In order to improve athletic performance, it is recommended that students exhale through their mouth and inhale through their nose when relaxed so that it is clear whether the ventilation is normal.

Use two common combination trainers:

1. High pull rowing trainer.

The high pull rowing trainer consists of a high pull trainer and a rowing trainer. Combining the advantages of the two trainers, the main exercise parts are latissimus dorsi, teres major, deltoid posterior, biceps brachii, trapezius and so on. People who need to exercise their muscles can choose this kind of fitness equipment.

(1) High pull back: sit on the chest, pull back the abdomen and stand waist, hands wider than shoulders, palm forward to hold the rod, arms vertical underground pull to the front of the neck, while exhaling, stable for 2 seconds, slow back to 90% of the original path (that is, can not be fully put back, always maintain force), while inhaling, repeat the above actions.

(2) Low back pull, exercise latissimus dorsi, trapezius muscle lower bundle, auxiliary parts, biceps. Practice: Sitting posture, chest, stomach, waist, palms opposite, hold the rod, arms tight after pulling to the chest, while exhaling, stable for 2 seconds, slow to return to the original road 90%, at the same time inhale, and repeat the above actions.

2. Butterfly machine.

(1) Stand in the face of the butterfly machine, the distance between the feet is slightly wider than the shoulder, and the arms are held around the movable arms, and then the opening and closing action. This exercise mainly targets the pectoralis major, trapezius, deltoids and lats.

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

"Pay more attention to your strength training! People who are used to aerobic training can easily neglect strength training. The benefits of adding a few training sessions per week are amazing! For example, the basic benefits are as follows:

(1) Increase muscle tone and balance;

② Promote metabolism;

③ help prevent injury;

④ Help to improve the athletic ability of athletes...

Generally speaking, strength training is very necessary. If your fitness program isn't comprehensive enough, incorporate strength training into your exercise program.