Fitness guide: Use procedures for fixed training equipment in the gym

The use process of comprehensive training equipment in the gym

　　As the gym has become a trend, women exercise for sexy figures, while men work hard for stylish figures, there are all kinds of fitness equipment in the gym, not only aerobic equipment, but also strength equipment.

　　Today I want to talk to you about how to use fixed equipment in strength equipment

　　Understanding fixed equipment

　　Generally, machinery in the gym has detailed text and picture descriptions, introducing which part of the machine is used to exercise and instructions for use, so for ordinary people, the machine Machinery is easier to use and can complete movements without a coach. It is better for beginners, it can help you correct your training posture and find the feeling of target muscle contraction.

　　However, sometimes the mechanical design may not meet everyone's body shape. If you are tall or short, you will feel that some fixed equipment is not suitable for your body shape. There are motion restrictions.

　　　Fixed equipment

　　Novices should follow the following points when participating in gym exercises to exercise better and healthier:

　　1. Equipment instructions: Use equipment to train weights in the gym, and use the following three steps before operation to be carried out smoothly and safely.

　　(1). Look at the description diagram: Before using fitness equipment, be sure to look at the description diagram of each equipment. In addition to understanding the main and secondary training muscle groups and movements, some instructions also list precautions, which are very important information during operation, or consult with experienced knowledge and fitness coaches for correct use.

　(2). Adjust the seat height: The design of general fitness equipment is suitable for people with various body skeletons, so adjusting the height that suits you is a very important step. It can make the operation smoother and safer, and train the correct muscles.

　　(3). Adjust the weight: The appropriate exercise intensity can effectively achieve the training effect, so in fitness training, you should choose the appropriate weight according to the goal. Too heavy is more likely to cause damage, and too light is no Method to achieve the movement target.

2. Equipment operation steps: First adjust the central posture and the reserve position, proceed as follows:

　　(1). Confirm the movement amplitude in slow motion: After adjusting the preparation posture, first use the slow motion method, start from the starting point to the end point to clearly confirm the movement positioning. Since it is slow motion, you can quickly grasp the complete movement amplitude.

　　(2). Adjust the speed from slow to fast: be able to perform the complete movement correctly When making the amplitude, gradually speed up each operation, but it must be based on the ability to match the ventilation rate. If it is too fast, the speed should be slowed down again.

(3). Adjust breathing: When the speed is adjusted to the appropriate time, cooperate with the ventilation movements at the right time. In order to improve exercise performance, it is recommended that students exhale from their mouths when exerting force and inhale from their nose when relaxing, so that they can clearly understand whether they breathe correctly.

(Note: Follow the WeChat public platform of the fitness bar, subscribe to the account to search "Fitness Bar Network" or "Click to scan and follow")

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