Bar: This is the place to swipe your card into the store. Welcome some beautiful girls, and then you can swipe your card into the store. In addition, some gymnasiums and bars also have water bars, which provide various functional drinks, freshly squeezed juice and so on.
Lounge: This is the place where you can sit, lie down, lick the WiFi and see the handsome girls. I won't say much about my own feelings.
Aerobic area: Aerobic area includes some equipment used for aerobic exercise (aerobic exercise is generally low-intensity and long-term exercise), such as treadmill, elliptical machine, mountain bike, magnetic bicycle, rowing machine and so on.
Oxygen-free zone: The oxygen-free zone can be said to be the zone with the largest variety of musical instruments in the club. This area is divided into fixed instrument area and free power supply area. The fixed instrument area is the kind of instrument that can move when sitting or standing up. Generally, the gravity sheet can be inserted or pulled out with iron bars. The free power zone is like dumbbells and barbells (the equipment will be described in detail below).
Private parish: A private parish is an area dedicated to private education courses. Different clubs have different rules, so I won't introduce them in detail.
Gym: This is why many girls like gyms, because losing weight is not boring. Each club contains different courses, and the course arrangement will depend on the local surrounding conditions. Between 45 minutes and 50 minutes, you can choose your favorite course according to the schedule. Of course, today I will give you a brief introduction to the equipment, and suggest that you combine aerobic and anaerobic exercise to make your physique better.
Stretching area: Generally, in gymnasiums in this area, the railings used by leg press will be directly installed in the gym instead of against the wall, and a single stretching area is rare.
Yoga room: a place dedicated to yoga, but some gyms put the yoga room and gym together, and some clubs also offer high-temperature yoga.
Bicycle room: spinning bike, commonly known as "fat-burning killer", the atmosphere inside is very suitable for decompression, and the sweating effect is excellent, but it is recommended not to exert too much force at the first time, which will easily make you lose your mind about the gym (to make up for the appearance of not bending your legs the next day).
Bathing area: of course, it is divided into male bath and female bath. A young man asked me before, how beautiful it is to wash men and women together!
Of course, some clubs don't have this area either.
Boxing ring: some are like octagonal cages on TV, and some are normal square boxing rings. This general club is also less, but there are still many boxing classes in the club. If there is no requirement for the venue, you can consult a coach if you want to learn boxing. I won't say much below.
Second, use common fitness equipment and introduce target muscle groups.
① Shoulder exercises (deltoid)
Front horizontal lifting of tensioner
Lateral lifting of tensioner
The stretcher bearer leaned over and lifted horizontally.
The boatman rowed at attention.
Key points of deltoid exercise:
1. Lift before the puller: For the toe of deltoid muscle, only small and medium weight can be lifted, which is mostly used to describe the muscle line of the toe.
2. Puller side lift (standing/sitting position)? Use moderate weight to ensure that the whole movement is done correctly, so as to achieve the purpose of carving the deltoid midline.
3. Cross-butterfly machine spread shoulders? Binding deltoid muscle after exercise is the best action. Compared with dumbbells, it can eliminate unnecessary pressure on the back and reduce the chance of injury.
4. The puller leans over and lifts horizontally? It is also a good way to train the back beam of deltoid muscle by imitating dumbbell vertical and horizontal lifting on rope machine.
② Back of arm (triceps brachii)
Flexion and extension of narrow parallel bars arm
The stretcher bearer bent his arm and pressed down.
Stretcher flexion and extension
Key points of triceps brachii exercise:
1. Narrow grip parallel bars flexion and extension: Pay attention to the difference between parallel bars flexion and extension and lower chest exercises.
2. Stretcher flexion: a classic action to depict the muscle lines of triceps brachii.
③ Front side of arm (biceps brachii)
Reverse grip pull-ups
Tensile bending
Key points of biceps brachii exercise:
1. Reverse grip pull-ups: There are various types of pull-ups, which are mainly used to exercise latissimus dorsi. However, biceps brachii can get better exercise through short-distance reverse grip pull-ups.
2. Stretcher bending: Compared with barbell and dumbbell bending, stretcher bending still has its unique exercise value, which can better exercise biceps brachii, brachial muscle and flexor humeri.
④ Back muscle group exercises
pull-up
Sitting neck pull-down
Stand straight arm pull-down
Sit and row.
Goats stand up.
Key points of back exercise:
1. Pull-ups? 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.
2. Sit behind your neck? Wide grip pull-down mainly exercises the upper and lateral sides of latissimus dorsi, which is a good way to increase the width of the back.
3. Stand straight arm pull-down: mainly exercise latissimus dorsi.
4. Rowing in a sitting position: It can exercise the whole back muscle group and also help to exercise the arm and shoulder muscles.
5. Goat standing: the best choice for beginners to practice waist strength. This action load is relatively small, and the waist is not easy to be injured.
⑤ chest movement
Sit bench press
Smith bench press
Stretcher clamp box
Flexion and extension of pectoral muscle arm
Narrow grip pull-ups up
Butterfly machine clip chest
Key points of chest muscle exercise:
1. Sit-and-bench press: suitable for primary bodybuilders to initially exercise chest strength.
2. Smith bench press: it is suitable for beginners to exercise, and the upper, middle and lower parts of the chest are mainly inclined upward, flat and downward respectively.
3. Butterfly machine clip chest: also known as butterfly machine flying bird, it is a kind of flying bird, which mainly exercises the middle seam of the chest.
4. Stretcher clip chest: Stretcher bird is also a kind of bird, which mainly exercises the outside of chest and chest.
5. Breastmuscle arm flexion and extension: mainly exercise the lower part of the chest, a kind of parallel bars arm flexion and extension, wide grip.
6. Narrow grip pull-ups: the upper part of pectoralis major.
⑥ Abdominal training
Roman chair leg elevator
Lift your hips and legs on your back.
Hips and legs droop.
Support hip and leg lifts.
Key points of abdominal muscle exercise:
1. Roman chair leg lift: It is a relatively stable leg lift. For people with insufficient strength in arms and shoulders, it is an effective way to exercise the lower abdomen.
2. Lift your hips and legs on your back? The simplest hip and leg lifting method is a good choice for people with weak upper limb strength.
3. hang your hips and legs? Exercise the whole rectus abdominis muscle with a large amount of exercise.
4. Support hips and legs? It's like hanging your hips and lifting your legs. Generally, it is mainly supported on Roman chairs and parallel bars.
All landowners hip training
Stand up straight and swing your legs.
Hip abduction
Hip abduction in standing position
Key points of hip exercise:
1. Stand up straight and swing your legs: the leg puller pulls back to exercise the hip muscles.
2. Hip abduction in sitting position: Leg clamping in sitting position is a corresponding action to exercise hip abduction muscles.
3. Hip abduction in standing position: It is generally achieved by pulling from the outside of the rope tensioner.
8 leg exercises
Sitting cross kick
45 reverse boarding
Huck squat
Flexion and extension of legs in sitting position
Leg bending
Stand and bend your legs
Smith, get down
Key points of leg exercise:
1. Sit and kick: warm-up exercise before high-intensity squat, which is safe and reliable.
2. Leg lifting with weight in the prone position: it is a classic action of quadriceps training. Squat can be used to impact heavy weight because of the high pressure on the waist when squatting, while lying on the back and carrying legs can avoid this deficiency.
3. Smith Squat: The vertical trajectory of Smith Squat is fixed by Smith, which is safer.
4. Huck Squat: It is one of the best movements in leg strength training, and it belongs to the squat of fixed equipment like Smith Squat.
5. Leg flexion and extension: it is an ideal action to shape the shape and lines of quadriceps femoris, which will make the muscle lines on the front side of thigh clearer.
6. Prone leg bending: It is the best isolated action to exercise biceps femoris.
7. Sitting leg curl: it is an isolated action to exercise biceps femoris. Professional athletes can use this exercise before the competition to pull out the biceps femoris like a "wire rope".
8. Standing leg bending: leg bending that can only be done with one foot is an isolated action of exercising biceps femoris, which requires special equipment to complete.