Abstract: Nowadays, many people use strength training equipment in the gym to train their core strength. When using strength training equipment, you should pay attention to the correct usage method. The usage of different training equipment will be different. When using strength training equipment, in addition to paying attention to correct usage, you must also pay attention to making necessary adjustments before use, using a weight that suits you, doing movements at an even and slow speed, and slowly increasing the weight as training deepens. Let’s take a look at how to use strength training equipment. 1. How to use strength training equipment
Strength training equipment can help build and train muscles. When using strength training equipment, you should pay attention to the fact that different strength training equipment trains different parts and uses it in different ways. , the following is an introduction to the use of several commonly used strength training equipment:
1. Incline chest trainer
Sit facing forward, with your back close to the back board, straight Hold the chest and abdomen, hold the handle with both hands, push it out flatly with the strength of the chest muscles, stay for 5 seconds, and then slowly retract.
2. Butterfly chest training device
Sit facing forward, with your back close to the back board, your chest and abdomen raised, your forearms raised close to the operating lever, and your hands lightly Close the upper part of the operating rod, rely on the inner strength of the chest muscles to close the operating rod forward and in the middle, stay for 5 seconds, and then slowly close it.
3. Seated high-pull training device
You can face forward or backward, hold your chest and abdomen firmly, hold both sides of the pull bar tightly with both hands, and rely on the strength of your back muscles to pull the pull bar. You can do any neck pull.
4. Seated leg extension trainer
Facing forward, place your legs on the front support bar, hook your feet on the support bar below, lift your chest and abdomen, and rely on the strength of your thighs. Lift the lower support pole with strength, move quickly, stay for 5 seconds, and then release slowly.
5. Seated rowing machine
Inhale and lift your chest, and press your chest against the front baffle; exhale and pull the handle. When exhaling, use your abdomen to exhale and keep your chest lifted. Posture: When you pull the handle to its maximum range, hold it for 1-2 seconds and feel the squeezing of your back muscles.
6. Smith trainer
Lie flat on the bench with your feet naturally on the ground. Adjust the front-to-back position of your body so that your eyes are directly under the barbell on the bench press rack. With a grip slightly wider than shoulder-width apart, remove the barbell from the bench press rack. Slowly lower the barbell until your upper arms are parallel to the ground, then push the barbell back up to the starting position, and repeat.
2. What should you pay attention to when using strength training equipment?
When strength training equipment is used for fitness, you must pay attention to using it in the correct way and pay attention to proper training and use of strength training equipment. The main things to note are:
1. Make necessary adjustments
Most equipment is designed with adjustment methods based on different human body types. If the previous user is half a head taller than you, you may find that your feet cannot reach the ground after sitting in the seat. In this case, you can adjust the height of the seat so that your feet can actually be placed on the ground. In addition, most of our joints are the axis of movement. It is best for your moving joints to be in a straight line with the axis of rotation of the equipment, so that it will be both safe and effective.
2. Use a weight that suits you
Generally, the weight that suits you is the weight that you can lift 8 to 12 times with your best effort. This does not mean that you have to eat as much as you can. The power of milk refers to the exhaustion you can achieve without changing your body posture and without the help of other parts. Don't feel shy just because the weight that suits you is smaller than the previous person. Only by exercising with the weight that suits you can you achieve good and safe results.
3. When performing movements, be controlled and at a slow and even speed
If the strength training equipment sounds like a percussion instrument when performing movements, then your speed is too fast, and Not stopping at the right place. Generally speaking, the slower the speed, the more challenging it is for the muscles. Many equipment manufacturers recommend counting slowly with each movement, lifting the weight two times and lowering it four times. Now there is another emerging super slow exercise method, which requires each movement to last twenty seconds. This exercise method can be used to increase the variety of your training. When the speed is too fast, it is easy to strain the ligaments or tendons due to the inertia of the weight. When using fast speed to train explosive power, it should be done under the guidance of an experienced coach.
4. Increase the weight slowly
When your training level improves, you can use the method of increasing the weight to achieve better results.
But it’s best to find the closest heavier weight. When you lift from 5 kilograms to 8 kilograms, the weight increases by 60%. You must pay attention to safety at this time. There are many strength training equipment designs that allow you to add half a weight plate or a third of a weight plate at a time. This is all to allow you to better and safely achieve your fitness goals.