The gym is one of the main places for urban people to exercise, and there will be a complete range of fitness equipment in the gym. When you first enter the gym, you will definitely be attracted by the dazzling array of Adult Fitness Equipment, because these fitness equipment will play an important role in future fitness exercises. So we need to know and understand how to use these fitness equipment.
The general gym is mainly divided into cardiorespiratory function area and strength area. Fitness equipment such as treadmills, power bicycles, climbing machines, Elliptical Trainer, etc. will be placed in the cardiopulmonary function area. The strength area will place fitness equipment with fixed strength equipment and some free strength equipment.
Today we are going to explain how to use the fixed fitness equipment in the strength area. The main fitness equipment is:
Seated chest pusher: The body is placed on the instrument backrest, so that the head and the entire back are always close to the backrest pad, and the waist and abdomen are tightened and chested. In the whole process of the action, use the contraction force of the pectoralis major muscle to push up your arms. After reaching the peak of the pectoralis major muscle contraction, stop briefly. After pushing up, keep the elbow joint slightly flexed, and then use the control force of the pectoralis major muscle. Slowly return the arms to the starting position.
Seated chest clamp: The body is placed on the instrument backrest, so that the head and the entire back are always close to the backrest pad, and the waist and abdomen are tightened and chested. In the whole process of the movement, spread the arms back as far as possible, slightly bend the elbow joints, and then clamp the arms inward with the contraction force of the pectoralis major muscle. Finally, after reaching the peak contraction of the pectoralis major muscle, stop briefly. Then slowly spread the arms to both sides with the control of the pectoralis major
Push the shoulders while sitting on the instrument: The body is placed on the instrument backrest, so that the head and the entire back are always close to the backrest pad, and the waist and abdomen are tightened and the chest is raised. Hold the handle of the instrument with both hands. Concentrate the power of the deltoid muscles to push up the weight. Push up quickly during the movement. When you reach the top, keep your elbow joint slightly flexed, unable to fully straighten your arm, and pause for 1 second. When restoring, be slow and control the weight with the control of the deltoid muscle.
Raise the instrument on the side of the instrument sitting position: Sit on the instrument bench, raise your chest and close your abdomen and lean your chest against the cushion, bend your elbows to hold the instrument arm and place your forearm under the instrument arm, as far as your sides. During the action, concentrate the force of the deltoid muscle to raise the arm to the wrist, elbow and shoulder on the same plane, stop for a while, and then slowly return to the starting position.
Sitting and lowering the back when the instrument sits: Sit and climb up with your chest, tighten your waist and abdomen, hold the instrument lever with both hands to fully raise your shoulders, and fully extend your pectoralis major muscle. Concentrate the contraction force of the latissimus dorsi, pull the lever downwards to the sternum clavicle and above the nipple. Try to make the shoulder blades on both sides of the back close and touch each other, so that the latissimus dorsi is in the peak contraction position, and then slowly return the lever to its original position.
Leg flexion in the sitting position with equipment: Sit on the body and mount the fixed equipment with the hips, waist and back close to the cushions. Hold the fixed handle with both hands, place the ankle of the calf on the instrument and adjust the instrument to fix the leg. Use the biceps femoris contraction force to smoothly curl. When the calf is lifted down to the lowest position of the body, put the biceps femoris in the peak contraction position and stop for a while. Then, control the tension of the biceps femoris and slowly lower it to restore.
Seated leg lifts: Sit on the body and mount the fixed equipment with the hips, waist and back close to the cushions. Hold the fixed handle with both hands, place the front of the ankle of the calf on the instrument and hook the toe to fix the leg. Use the contraction force of the quadriceps to lift up steadily. When the calf is lifted to the highest position, make the quadriceps in the peak contraction position and stop for a while. Then, control the tension of the quadriceps, slowly lowering it to restore.
The above-explained method of using Fitness Equipment is the main fixed fitness equipment commonly deployed in general gyms. Therefore, you can start arranging your own fitness exercises in the gym by understanding the use of the above fitness equipment.