What should I do if a newbie goes to the gym and the gym equipment can t be used?

Some novices, after getting a fitness card and going to the gym, only know treadmills or spinning bikes.

And this is all aerobic exercise. Especially for girls, it is more important to learn strength training.

The use of equipment to find ways to improve muscle strength and muscle content.

Because of pure aerobic exercise, it is easy to use it to enter the **plateau period.

It makes you unable to lose weight very well, and your confidence is severely hit. At the same time, the increase of muscle content can effectively speed up the body's metabolism, so that the calories ingested are not easy to accumulate, and people are not easy to gain weight.

The problem is that many people still don't know all about fitness equipment, don't know how to use it, and don't know where to practice. Today, I will show my novice friends the equipment in the gym.

Pectoral muscles. Seated bench press.

Kneeling push-ups.

Butterfly machine clamp chest.

Gantry clamp chest.

Straight arm chest clamp.

Back. Pull down the instrument in a high position.

Seated rowing. Shoulder. Instrument push shoulder. <>

Trans butterfly machine spreads its shoulders.

Triceps. The tensioner bends the arm and presses down.

Bicep. Reverse grip pull-ups.

Rope curl. Legs and buttocks. 45 inverted pedal machine.

Seated leg flexion and extension.

Leaning over and curling the legs.

Smith crouched up.

When you go to the gym, do you get lost? Beginner's Tutorial!

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The topic of fitness can be said to be a hot topic among the whole people. In addition to improving physical fitness and promoting health, fitness also has a variety of benefits such as beautifying the body and enhancing self-confidence. However, for many people, forced exercise can cause irritability, resistance, and even physical health.

So, if we have to exercise, how do we choose the right one?

First of all, we should be clear about our goals. Is it for **, to get in shape, or to enhance physical strength and promote health? Different goals require different exercise methods.

If it is for **, aerobic exercise is preferred, such as running, swimming, aerobics, etc.; If it's to build muscle and get in shape, weight training is the most effective way to do it; If it is to enhance physical strength and promote health, you can choose tai chi, qigong, yoga, etc.

Secondly, we need to consider our interests and physical condition. Choosing to regret not choosing your favorite exercise method can improve the motivation and effect of exercise. At the same time, we should pay attention to whether our physical condition is suitable for a certain type of exercise, and if we have chronic diseases or physical discomfort, we need to consult a doctor for advice.

Finally, we need to be rational about forced exercise. The starting point of compulsory exercise is to improve one's physical fitness and health, not to cater to the demands of others. In the process of exercising, we should pay attention to the correctness and safety of the exercise method to avoid injury.

In conclusion, it is crucial for different people to choose a workout that works for them. Only by establishing your own goals, combined with your own interests and physical condition, can you get the most benefits in the process of fitness.

The electric treadmill is a motor to drive the running belt to make people run or walk passively at different speeds and slopes, which is a whole-body exercise, so that the correct running posture is to return to the two front soles in turn, and the steps are rhythmic. The legs should not be raised too high, the waist should be kept naturally upright, not too straight, and at the same time, pay attention to cushioning the impact of the feet hitting the ground.

The bench press is a piece of fitness equipment designed to perform bench press exercises and develop chest and arm muscles. The basic practice method is to lie on the back and carefully press the barbell with different weights with both hands on the bench.

Ab racks are mainly used for fitness equipment that develops abdominal muscle groups. It consists of a sponge slope about 2 meters long and wide leaning against the main frame of the mesh. The practice method is to lie on the ramp on the practitioner's back, hook the horizontal axis of the upper end of the ramp with both feet, and do sit-ups with both hands or neck or body side.

There are nearly 100 kinds of fitness machines in the gym, but in summary, they can be roughly divided into three types:

Whole-body fitness equipment: such as 10 comprehensive trainers, 16-function fitness machines for home use, etc.;

Local fitness equipment: such as exercise bikes, rowing machines, stair machines, treadmills, as well as calf curls, weight pullers, calf lifts, etc.;

Small fitness equipment: such as well-known dumbbells, kettlebells, crank barbells, spring tensioners, fitness plates, elastic bars, grip strengths, etc.

Gym equipment generally has instructions for use, which can be referred to. You can also use the gym equipment safely and correctly under the guidance of a coach or others, so that you will not injure yourself and will not damage the equipment.

When we go to the gym, we have a lot of systems, and we should consult the relevant trainers in the process of using them. The proper use of these devices is good for the body.

You need to understand the role of gym equipment and how to use it, so that you can better work out.

1. Choose a targeted fitness method according to the purpose of fitness.

Fitness exercises have the effect of strengthening physical fitness in general. From the specific point of view, different fitness methods are suitable for different fitness purposes. ......For example, high-intensity fitness exercises are suitable for muscle growth; Fitness exercises with a large amount of exercise, such as long-distance running, are more suitable for fat loss.

Therefore, when we choose different fitness methods, we need to make targeted choices based on our fitness goals, so as to get the best results.

2. The intensity and amount of exercise must be in line with your own physical state.

Different people have different physical conditions, and the amount and intensity of exercise carried out when doing fitness exercises are also different. Some people are young and fit, so they can do more intense fitness exercises. ......Older people are more suitable for the relatively soothing fitness exercise Fang Zen Gao Pose.

Only by choosing a targeted fitness exercise method based on your actual situation can you get the best results. Understanding this factor is important for doing a good job.

3. Controlling diet is the key factor for achieving good results in fitness exercise.

A healthy and strong body is made out of old skin, and even more so by eating. If the one-sided emphasis on fitness exercise and neglect of nutritional supplementation, the body's consumption will not be replenished, and the physical fitness will decline ......This kind of fitness exercise not only does not strengthen the body, but will affect the body's health. ......The correct method should be to comprehensively supplement nutrition under the premise of reasonably controlling the number of diets and ensuring that there is no overnutrition, so that the physical fitness can be gradually enhanced and the effect of fitness exercise can be reflected.

This aspect should not be overlooked, and it is important for those who do fitness exercises to be aware of it.

4. Fitness exercise requires perseverance, and it also needs to be done according to one's ability.

When it comes to fitness exercise, the first thing that comes to mind is what it looks like to keep exercising in a sweat. But in fact, fitness exercise should not only be persistent, but also pay attention to the ...... of doing what you canRegardless of his own physical state, blindly insisting on the exercise of Jian Brother Han can only damage his health. ......If you are physically tired due to work or other reasons, then you should reduce the amount of exercise, or even cancel the fitness exercise plan for the day, so that your body can fully rest ......This is the most reasonable way to ensure the health of the body.

The above are the ...... of several factors that you must understand and master when doing fitness exercisesYou should carefully analyze and summarize relevant experience, formulate a practical and effective fitness plan, and implement it scientifically, so as to reap the best results, so that you can have a healthy body and perfect body, and fully enjoy the results of fitness exercise.