Treadmill
Advantages: Running is the most basic exercise of human beings, and the exercise on the treadmill can make the body achieve a comprehensive training effect.
Limitations: Running has certain pressure on joints, and people with knee and hip injuries or the elderly are at certain risk. The noise is relatively loud; Subjective fatigue is relatively strong during exercise.
Conclusion: Danger.
Mountaineering machine
Advantages: it can effectively help the body burn calories; It has a good shaping effect on thighs and buttocks.
Limitations: Practitioners need to master the rhythm of stepping and adjust the resistance, otherwise it will increase the pressure on the lower back and cause muscle damage. During exercise, the upper limbs do not participate in any exercise.
Conclusion: There are upper limb restrictions.
Fixed bicycle
Advantages: it can effectively help the body burn calories; The pressure on the ankle is less than that on the treadmill, which is safer; Compared with other aerobic equipment, the fixed bicycle occupies a smaller area; Leg shaping effect is better.
Limitations: single training method; The upper limbs do not participate in any exercise during the exercise.
Summary: the form is single and it is easy to form a sense of boredom.
Rowing practice frame
Advantages: it can make the muscles of the whole body get good practice; More interesting.
Limitations: It takes some time to be familiar with and master the correct skills; Poor resistance adjustment can easily lead to muscle strain. Pay attention to the need to stop exercising to adjust the resistance during training. Compared with other aerobic equipment, it occupies a larger area.
Summary: skills are not easy to master.
Elliptical Machine
Advantages: it integrates walking, climbing stairs, cycling and skiing. Can exercise the coordination of upper and lower limbs. There is little pressure on the joints when practicing, and it is a sports instrument suitable for all ages. There is less noise.
Limitation: The angle and way of lower limb movement are limited.
Conclusion: There are lower limb restrictions.
Anaerobic fitness equipment is also called strength fitness equipment.
Common gym strength equipment are:
1, sitting posture pull-down equipment: mainly train your shoulder and back, and wide grip pull-down mainly train the upper and outer sides of latissimus dorsi, which is a good way to increase the width of your back.
2, pull-up training machine: wide grip pull-ups mainly exercise the upper and outer sides of latissimus dorsi, which is a good way to increase the width of the back.
3. Sit and bench press equipment: suitable for junior bodybuilders to initially exercise their chest strength.
4. Butterfly trainer: also known as butterfly flying bird, it is a kind of flying bird, which mainly exercises the middle seam of the chest.
5, shoulder press trainer: the main muscle is deltoid muscle.
Set the height of the seat so that the pulley of the shoulder push rod is aligned with the center of the shoulder. Grab the handle. Tuck in your abdomen, but leave some space between your back and backrest. Push the handle up and the elbow will move with it. Keep your arms down until they are slightly below your shoulders.
6. Smith frame: This is a very useful fitness equipment. Its barbell sliding track is limited, and the trainer can use heavy objects with confidence and boldness. Moreover, it is not only limited to squat training, but also can do bench press (upward tilt, flat plate, downward tilt). Bow rowing, biceps bending. Heel up, wait, is that true? Full-body equipment? .
The most commonly used squat for women is Smith: quadriceps femoris (also involving biceps femoris and gluteus maximus).
The beauty of Smith's machine is its versatility. Changing the forward position of your feet can exercise the thigh muscles to varying degrees and build quadriceps femoris, biceps femoris and gluteus maximus.
(1) When the feet are on the same vertical plane with the barbell, or when the body's center of gravity is further back, the quadriceps femoris is mainly exercised, while the stimulation to the biceps femoris and gluteus maximus is minimal;
(2) With the feet moving forward together, the exercise stimulus gradually shifts to biceps femoris and gluteus maximus.
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