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How to use fitness equipment
1, pay attention to scientific and reasonable methods Each training should have a certain order, the first warm-up exercise (preparatory activities), in winter or low ambient temperature is particularly important, be sure to open the joints of the movement. A small amount of sweat is good. Then there are formal exercises and relaxation and finishing exercises. In the formal training, aerobic exercise should pay attention to the cooperation with the breathing; if the weight loss to arrange more groups less times, if the bodybuilding should be less groups more times. High-intensity short-term training is conducive to the development of strength and speed, small and medium intensity training for a long time is conducive to the development of endurance. 2, step by step Just started exercising practitioners, in order to ensure safety, in addition to the use of equipment instructions, but also pay attention to their own age and physical condition and many other factors, it is best to be able to practice under the guidance of a physician, trainer. Exercise consistently, in order to strengthen the body, to achieve the desired purpose. 3, comprehensive development, make up for the shortcomings Long-term purely mechanical training is likely to cause the body in the strength, endurance, muscularity on the one-sided development, while ignoring the reaction, speed, flexibility, coordination and other aspects of the development. Such bodily functions are obviously unsound. Therefore, in addition to conventional equipment training, we must also carry out the necessary auxiliary exercises. Such as ball games, track and field, martial arts boxing, gymnastics, swimming, skating, dance and chess activities. These elements can be selective, targeted and combined with their own weaknesses in the auxiliary exercises. At the same time, the significance of exercise lies in the unity of form and spirit; a person with only strong muscles but vulgar language and reckless behavior is not beautiful. The practitioner should pay particular attention to the cultivation of his own spiritual world when exercising, so as to make himself a healthy person physically and mentally.
How to use fitness equipment to exercise
If fat, you should jog and walk briskly for an hour before doing whatever exercise.
Do what equipment should master the breathing, inhale when hard, and exhale on the contrary. Speed to medium speed. Every day to do a three to four groups, the number of times each group control in fifteen or less on the exhaustion, if you can still do more celebrations on the weight. Action posture should be standard. Practicing which parts of the body with the intention of containing control which parts of the force, do not pursue the number, to be quality Fo.
Mastering these you can.
This is what fitness equipment, how to use?
Abdominal fitness machine can also be called it lazy belly machine or waist machine
Usage:
(1) standard use, put your knees on the kneeling pad, grab the handle of the abdominal fitness machine, push the abdominal fitness machine, the body maximize forward extension, and then back to the original position, repeated operation.
(2) Calf Exercise, sit on a chair, put your feet on the abdominal machine handle, push the abdominal machine with your feet, extend your body forward, then return to the original position, repeat the operation.
(3) Yoga style training, sit on the ground, feet spread into a V shape, grab the abdominal machine handle body forward or to the right to extend to the maximum, and then return to the original position, repeat the operation.
(4) Back training, sit on the ground, put the abdominal machine on the back, grab the handle of the abdominal machine with both hands to push the abdominal machine, so that the body backward to the maximum extension, and then return to the original position, repeat the operation.
(5) light intensity training, facing the wall, lifting the abdominal machine to the wall to push, upward extension, and then back to the original position, repeated operation.
How to use fitness equipment
1, if you simply want to train your muscles, do strength training at a slightly slower speed.
2, the interval, because strength training is divided into a variety of situations, the interval between two sets of exercises is not the same. For example, the connection of maximum strength, need to fully rest before doing the second group, and muscle endurance aspects of the time interval is also more special, repeat method, interval method, etc. are not the same.
3, if you choose the power, generally 70% - 80% of their own most search for the big power.
Recommended that you go to the official website of Technogym to see, each kind of fitness equipment not only graphic explanation, but also video tutorials, very detailed.
In the gym how to exercise the body, the use of fitness equipment in the order of what requirements?
1: about equipment training: not all people want the training effect can be achieved by equipment, according to your personal physical ability, some systems do aerobic training than resistance training to see the effect faster. Please ask a professional coach to do a test for you first.
2: Before the apparatus exercise, please do aerobic slow walking or jogging (treadmill, step machine) warm-up, you can avoid sports injuries, body temperature, energy output, improve your nervous system excitement joints stretching and so on, to avoid the change of clothes directly into the apparatus area training, no matter whether it is the intensity of the strength of the intensity or not!
3: Suggestions: First of all, a good gym is designated to patrol the field staff, this guidance is free
Secondly, do not blindly see the equipment to be used to practice, some of the inappropriate practice will give you to cause injury to the body's muscles, nerves, etc., or practiced for a long time to achieve the results you want to ask a professional trainer to give you to do a test, and to give you to make the training suitable for you! The program, planned training is much better than your daily long time soaking in the gym to practice hard, this guidance is paid.
How to correctly use the sit-ups fitness equipment
Lie on your back, abdomen and thighs at 90 degrees, thighs and calves at 90 degrees, the body is in the shape of a flying fish, calves can be padded with something, this action seems very simple, but to really get the best training effect, it must be done to the contraction force of the abdominal group of organisms.
The use of gym equipment as well as fitness programs
Fitness rules: 3 points rely on practice, 7 points rely on food.
1, nutrition. Nutrition is the most important, more protein-rich foods, such as beef, eggs, fish.
2, training. Must be strictly according to the plan, master the correct training action.
3, good rest. Ensure adequate sleep, especially after training.
Fitness equipment, fitness equipment, fitness equipment, fitness equipment
Outdoor fitness equipment
Stirrups
The method of use of the person first sat on the seat, hand-held second-hand handles, foot stirrups tube, to their own weight, repeated multiple stirrups training 5-8 minutes. Scoring standards 50 times for the best continuous stirrups, 40 times for good continuous stirrups, 30 times for continuous stirrups for the middle, 20 times for poor continuous stirrups. Functional features to enhance the leg muscle strength and lower limb athletic ability.
Precautions: 1. prohibit the use of children; 2. the user's weight does not exceed 100kg/person; 3. those who do not use the equipment, should be more than 1.50m away from the equipment. Limit the number of people: 3 people, 1 person / station
Sit-up platform
Function: Enhance the strength of the waist and abdominal muscles and lower limb flexibility.
Method: lie on your back on the rack, ankle under the crossbar, hands crossed behind your head, sit up and bend forward, elbows touching knees, then return to the original position for once. Extension methods 1. push-ups; 2. seated forward body bend. Scoring Criteria: 1 point for 5 repetitions. 10 points or more is excellent, 8-10 points is good, 5-7 points is moderate, and 5 points or less is poor. Limit: 1 person
Multi-functional training frame
The use of the method can be used as a regular bar, double bar, while push-ups, lateral support and lower limb flexibility training. Each training 5-8 minutes. Functional features to enhance the muscle strength of the shoulder girdle muscle groups and flexibility and coordination.
Note: The user's weight does not exceed 100kg/person. Limit the number of users: 3 people, 1 person / station
Balance beam
Functions: Improve the human balance, jumping and coordination.
Method: Mainly for arms extension, natural walking, and then walk backward to return as a time.
Note: the number of people can be 2~3 people, suitable for more than 5 years old people to use, its safety range is around 1500mm, exercisers can adjust different heights according to their own needs in order to increase the fun.
Arm Trainer
Function: Develop the muscle strength of the upper limbs of the human body.
Method: Two people were on both sides of the wheel to the other side of the opposite direction of force to push the edge of the wheel, in order to exercise each other's upper arm muscles. Or one person on one side of the wheel to turn the wheel edge to enhance their own arm strength.
Leg press trainer
Function: Enhance the human waist, leg muscle strength and flexibility, eliminate fatigue of the lower limbs.
Turning body trainer
Function: Develop the flexibility and coordination of the waist and abdominal muscles.
Method: Hold the upper handle or the side handle, and do the turning movement repeatedly.
Basketball shooter
Method of use of the basketball shooter set up three curved cylinder, the front end of the trumpet, shooting hits, the basketball can fall along the three curved cylinder, repeated practice. Scoring standards 10 consecutive hits for excellent, 8 consecutive hits for good, 6 consecutive hits for medium, 4 consecutive hits for poor.
Functional features to improve the shooting rate, enhance the body's sensitivity and flexibility; at the same time has a fun, so that both sports and games. Limit: 3 people
Spinning Wheel
Function: Enhance the strength of human leg muscles, improve aerobic capacity and coordination. Methods: The first step on the footrest, hand-held semi-circular handrail step on the roller wheel, and then hand-held horizontal handrail, the two *** alternative backward pedal roller wheel rotation. The speed of rotation varies according to the specific situation of the exerciser, and should not be too fast.
Note: 1. Prohibit the use of children; 2. Do not use barefoot or slippers, etc., please wear sports shoes; 3. Exercise speed should not be too fast, to prevent falling injury. Limit: 1 person
Parallel Ladder Ladder
Function: Strengthen the upper limb muscles and develop the coordination of human body.
Methods: 1. Bending arm hanging: hold the bar with both hands and hang it at a right angle up to the elbow. 2. 2、Hands instead of steps: hold the bar with both hands and walk forward alternately. 3、Hands jumping to grab the bar forward (better physical quality can refer to this program). Attention: 1. Please do not jump down during the exercise; 2. The user's weight does not exceed 100KG/person.
Quad Rehabilitator
Functions: Enhance the strength of shoulder, back and leg band muscles and body flexibility and coordination.
Horse riding machine
Function: Using self-weight, exercise the strength of upper and lower limbs, and enhance the coordination of the body.
Methods: handrail, foot pedal tube, to overcome self-weight, the body moved up.
Precautions: 1. Sit steadily and hold on firmly when exercising; 2. Don't be too fast in frequency to prevent accidents; 3. It is forbidden to stand within 1500mm in the process of using it. Limit the number of people: 1 person
Hand Climbing Ladder
Function: Enhance the strength of the shoulder girdle muscles and human coordination.
Method: Walk with your hands and grasp the rings alternately.
Precautions: 1. Suitable for people over 10 years old. 2. The user's weight does not exceed 100KG/...... >>
Fitness equipment use
Haha, well done. If you really want to work out your body a little better, and work out a tall, strong, capable, well-proportioned, dashing, elegant, graceful body and physique to, according to my personal success experience, I recommend that you modify their own way of working out method, to take the following overall strong workout to exercise as well:
First of all, to develop a morning ahead of 40 to 60 minutes to get up;
The first thing is to develop a morning ahead of 40 to 60 minutes to get up;
The first thing is to develop a morning ahead of 40 to 60 minutes to get up.
Secondly, after getting up in the morning, go out and run first, the body will run to slightly hot on the line, as every morning exercise activities must be prepared before the matter;
Thirdly, do radio gymnastics, or learn a simple martial arts routines or some of the basic movements of the martial arts practice, note: the beginning of martial arts practice, the first does not require the God-like, and must pursue the shape of the similar. In order to ensure that their hands and feet in line with the martial arts practitioner's out of the square;
Fourth, every morning exercise, after a deep breath, with a breath of effort to the sky long whistle (can exercise and improve their lung capacity, the bottom of the voice and voice). Every day more jumping in place, jumping in place to touch high, running to jump, running to jump to touch high exercise (can effectively promote their own body to grow taller, all parts of the muscles of the strong and beautiful lines, and at the same time can improve jumping power, explosive force, endurance, running speed and running speed), more singles and doubles exercise (in order to meet and exceed the high school physical exercise standards for good);
Fifth, every day, a cup of green tea before going to bed, a cup of water. Prepare a cup of green tea water before going to bed, the first thing after getting up in the morning is to give the cool green tea water with some hot water, after drinking it on an empty stomach (one is to dilute the body due to the problem of blood viscosity after sleep; the second is conducive to the exercise of the body does not appear to be a bad state of insufficient blood supply, oxygen supply; the third is to have a role in clearing away the body of garbage to improve the body's digestive function, and is conducive to the growth of more meat, especially more tendon meat; the fourth is to eliminate Wake up early in the morning on exercise, can appear in a variety of physical discomfort; five is to wake up early in the morning on an empty stomach on drinking green tea water has to eliminate the medical effects of fat meat (fat)), wake up early in the morning on an empty stomach on drinking green tea water adaptation, each time every day must drink more than 400 ml;
Six is every morning must eat a full meal, and at noon must also eat well, eat full. Chicken, duck, fish, meat can be eaten casually. However, dinner: first, it is best to eat as little as possible or do not eat pasta (steamed bread, bread, noodles, cookies, snacks, chocolate, etc.); second, it is best to eat less chicken, duck, fish, meat; third, just eat well, do not eat too full. Because, dinner of these three are the most favorable conditions for long meat, they must control to grasp, so as not to form too much intake and cause as much as long as the fat meat (fat), not long tendon meat (lean meat) of the main reason;
Seven is two hours after dinner, you can go out and do push-ups, hanging bar, double bar or at home, dormitory to do double handstand, push-ups, sit-ups exercise, and exercise to body heat. Exercise until your body is warm, and then increase the amount of exercise after your body has adapted. Note: Before you are less than 23 years old, you can not lift weights and super-intensity exercise (including push and pull the bar zero, weighted exercise, squatting), which will affect the body to grow taller and cause obesity in the legs. Remember! Remember!
Eight is to the new bookstore, online to buy or download some exercise, practice martial arts body protection and protection of books and exercise the technical essentials of the body, notes, women's self-defense martial arts routines to learn to learn, and then carry out specific exercise and implementation of the good.
All of the above, the value of perseverance.
As long as you can stick to it for a long time and develop such a habit of life. Especially in strict accordance with the fourth, fifth, sixth exercise, I'm sure: two or three months you will see the effect.
If you can stick to it for a long time, in less than two or three years, you will certainly work yourself into: tall, capable, handsome, temperament, pavilion, graceful, hands and feet are through the style of the Seven Immortals, so that handsome men and women like to chase around you in the situation, is not better?
I wish you success!