What are the common methods of equipment exercise? These 4 methods are better

Speaking of fitness, many people think of going to the gym to exercise, but when you go to the gym to exercise, you don’t know how to exercise. In the end, you just go to some treadmills and other equipment to exercise. This is a waste of your time and money. It is best to know some common methods of equipment exercise before going to the gym. So do you know what are the common methods of equipment exercise? Let’s take a look at the fitness knowledge together!

Bend over and row

Stand away with your feet shoulder-width, your knees bend slightly, tighten your abdominal muscles, your back is straight, and your pelvis is slightly tilted forward (if you have difficulty maintaining this position, you can sit in it. A stool is on the stool to share the weight, stretch the upper part of the spine to increase support. Grasp the dumbbell or barbell at the same width as the shoulders, and your arms will sag naturally. Bend the elbow to pull the dumbbell or barbell towards your body, then temporarily stay in this position, and then slowly lower it to the initial position. The breathing rhythm should be to exhale when pulling up the dumbbell or barbell, and inhale when putting down (Figure 12). Beginners should focus on safety, and the load should not be too large.

The pulley hammer curl

The body is upright, with the feet apart as wide as the shoulders, and the knees are slightly bent to ensure the stability of the core. Attach the handle to the low-position pulley device of the multi-function fitness equipment, and hold the hands closed. The handle is ringed, the palms of the hands are opposite, and the elbows are located on both sides of the body. During the pulley hammer curl, be careful to keep the upper arm stable when pulling the handle, do not move at will, and do not turn your wrists at will when completing the action.

The inclination angle of the equipment on the equipment is 30 degrees, lying flat on the multi-functional fitness equipment. Hold the two handles tightly with both hands, the distance between the hands should be slightly wider than the length of the shoulders, and the elbows are located on both sides of the body, and they should be always open. When doing the action of pushing the chest on the equipment on the equipment, you should pay attention to keeping the elbows always spread to both sides when lifting it.

The instrument pressing heel

Sitting on the pushing instrument, let the calf and hips come into contact with the instrument, and the back rest on the pad. Straighten the legs, separate the feet naturally, lean the soles of the feet against the bottom of the pedal, the toes close to the pedal, and the heels away from the pedal, open the bracket to release the lever, so that the heels are lower than the toes. The knees are fixed, lift the toes up to the maximum extent, contract the gastrocnemius muscles, and then resume the starting position in the opposite direction. During the process of pressing the instrument, you need to pay attention to the toes always forward. The obvious toe toes facing outward or inward will cause the knee posture to be incorrect and cause injuries. And do not bounce during the stretching process.

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