With the improvement of our living standards, gym fitness has become one of the mainstream methods.Many people go to the gym and look at all the equipment but don’t know how to use it. This makes them laugh out loud and causes accidental injuries, which is not worth the gain.Today we will introduce you to the common equipment in the gym and how to use them!
Treadmills should be one of the most popular pieces of equipment in every gym. People who use treadmills in gyms generally jog, and there are many people who jog for an hour or two.
slope adjustment, speed adjustment, calories, heart rate detection, speed slope exercise time display, safety switch.
The function of a safety switch is to minimize the risk of injury when we press the switch key in an emergency.
Stand with both feet on the commercial treadmill, start the treadmill, select the appropriate slope and speed or choose the training program that comes with the treadmill.During the exercise, keep your eyes forward and swing your hands back and forth on both sides of the body. If you need to take a break during the exercise, you can press the pause button. At the end of the exercise, it is the safest way to slowly slow down with the treadmill and let your heart rate recover slowly.
The elliptical machine is also called a spacewalker. Unlike the treadmill, the elliptical machine can effectively exercise the arms and legs.
start and stop button, resistance addition and subtraction.Mode selection Basically, most elliptical machines have no less than 9 modes to choose from, which is a benefit for novices.When we don’t know how to exercise, we can choose the corresponding mode and practice according to our own goals.
Stand on the elliptical machine with all your feet, set the corresponding training mode, lift your chest and retract your abdomen. One way is to hold the heart rate bar in your hand. In addition, we can also hold the swing arm and use the strength of the buttocks and thighs to drive the legs forward and backward. , avoid using your knees and calves to exert force. Not only will the exercise effect not be achieved, but your knees will also be easily damaged.
1.Seated chest press machine
The chest muscles are the most visible of all muscle groups and are also one of the signs of a good figure.
Target muscles: pectoralis major, triceps brachii
Instructions for use:
Sit on the equipment, with the back of your buttocks close to the backrest, your back straight, your shoulder straps sunken, your shoulder blades slightly retracted, hold the handle with both hands, and the grip distance is 1.5 times the width of your shoulders.Exhale and push the bar forward without locking your elbows. Inhale and return the bar to the starting position. Be careful not to hunch your chest or shrug your shoulders.
2.High pull down machine
As one of the largest muscle groups in our body, the back is also one of the favorite parts of many fitness enthusiasts to train.
Target muscles: latissimus dorsi, teres major, trapezius, biceps
Instructions for use:
Hold the pull bar fully with both hands, with a grip distance of 1.5 times shoulder width. Sit on the bench and slightly retract your shoulder blades. Exhale. Use the latissimus dorsi muscles to drive the upper arms to pull the lever down to the top of the clavicle. At this time, the shoulder blades tighten and the shoulder straps sink. Inhale and the latissimus dorsi muscles control the upper arms to slowly return starting point.
3.Leg press machine
Leg training is a training that many people fear. Even people who have been working out for a long time are full of fear of leg training, but leg training is indeed the most efficient way to build muscle.
A.Target muscles: quadriceps, hamstrings, gluteus maximus
B.Instructions for use:
Sit diagonally on top of the machine, with your feet shoulder-width apart, hold the handles, tighten your buttocks, lift your chest, exhale with your quadriceps to lower your knees to 90°, exhale with your quadriceps and stretch them to the starting position. , do not straighten the knee joint during the exercise to prevent accidents.
There are many machines in the gym, including not only the above commonly used machines, but also many other machines and free weight machines.Here we only introduce to you some commonly fitness equipment.There are methods for exercising, techniques for using equipment, and mastering the correct method of using equipment will give you good exercise results!