The training of fitness equipment in the gym has obvious pertinence, and today it is about the use of fitness equipment

Dumbbell:

Dumbbells, is one of the most commonly used, most convenient and most effective fitness equipment, has the reputation of "the hammer chisel of the sculpture muscle", as long as there is a pair of dumbbells and a bench, the trainer can exercise almost every muscle of the body at will. Dumbbells are divided into fixed weight dumbbells and adjustable weight dumbbells, and there is a pocket dumbbells, surface electroplating polishing, very light weight, small and exquisite, commonly used women's gymnastics training.

There are many ways to use dumbbells, you can hold the bell with one hand or you can hold the bell with both hands. There are also dumbbells set in the ankle for practice, exercisers can choose different exercise methods according to different needs and their own specific circumstances. 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.

Barbell:

Barbell has a wide range of uses, whether it is the shoulder, back, arm, chest and other muscles, with the help of barbell and different weights of iron, the use of multiple times of muscle strength special training skills can make fat burning, into a healthy line. In addition, it can delay muscle aging, increase bone density, and prevent osteoporosis.

The barbell series also includes the "Barbell piece" series. Its main components are various support frames and barbell pieces, which are developed on the basis of barbell strength exercise, combined with squat, bench press and other strength exercises. It not only enables more muscles to be exercised, but also greatly reduces the possibility of injury to the exercisers.

Pullers:

Spring pullers consist of 4 to 6 springs with handles at both ends. 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. Pullers are great for building muscles in the chest, shoulders, arms, and back.

Arm extension exercise frame:

This is designed according to the principle of parallel bars, mainly used to do arms flexion and extension exercises. The basic exercise method is: bend the arms to support the U-bar, and then with the contraction force of the triceps and pectoral major muscles, push up until the arms are straight, and then bend the arms to restore. Push up fast and high, fall slow and low.

Abdominal exercise rack:

This is an exercise machine mainly used to develop abdominal muscles. 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 lift or stick the body side, do sit-ups. You can also hold the horizontal axis with both hands, do straight legs or bend your knees.

Exercise bike:

Exercise bikes can build the strength and endurance of the major muscle groups in the legs and hips. As the gluteus maximus and thigh gluteus muscles are stretched during pedalling, the hip, knee and ankle joints are fully engaged, enhancing their flexibility and flexibility.

Exercise bike in the use of the first to adjust the height of the seat. The best height to sit is when the ball of your foot is low and the knee joint is slightly bent. Adjust the load of the car, from small resistance to large resistance, according to its ability, step by step. At the beginning of training, you can pedal about 60 times per minute, and with the strengthening of leg strength, you can increase the number of pedals per minute.

Treadmill:

Treadmill is a necessary fitness equipment in the gym, but also a good choice for family fitness equipment. The use of treadmill exercise should pay attention to the correct running posture: the front feet of the two feet in parallel in order to fall, do not stomp and slide, the pace should be rhythmic. Pay attention to cushion the impact of the foot landing; When one foot lands in the exercise, it should be the heel first, and then roll from the heel to the sole of the foot, which can reduce the injury of the ankle joint when running, keep the knee joint slightly curved when landing, do not straight, to reduce the injury to the knee joint, and relax as much as possible when running.

Stepper:

The design principle of the stair is designed according to the action of climbing the stairs in our daily life. This device can not only help us lose more fat in 30 minutes, but also have a good effect on heart and lung function and leg shape.

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. If you just want to lose fat, you can adjust the resistance to 8-12. Keeping the time at 30-40 minutes will achieve a good fat loss effect. Keep your heart rate between 130-140/ min. If you want to improve cardiopulmonary work, the resistance is adjusted to 6-8, and you will have a good effect for 20 minutes. Keep your heart rate between 100-120/ min.