I want to work out and want to know the basic posture of which machine

Generally, one large muscle group + one small muscle group is exercised in one day.

It depends on how you schedule a cycle.

The longest I've ever used is: Day 1, chest + three heads. The next day, back + bice. Day 3, shoulder + forearm. Day 4, legs. On the fifth day, jog yoga to improve physical strength, coordination and joint strength.

Of course, if you are more professional, you will practice the upper back, lower back, thighs and calves separately.

If you don't have much time and want to train all parts in one workout, it is the chest-shoulder-back-b-head and triple-head alternate compound group.

The pectoral muscles, back, and shoulders are large muscle groups, and they must be exercised in front of the arms.

When exercising the chest, the back plays a supporting role. If you practice your back first, you can't increase the weight of bench presses, dumbbell chest presses and other movements, and your chest muscles can't be well exercised, so you can practice with your back behind your chest.

Chest training will definitely bring to shoulder training, so the shoulder is already tired, put it behind the chest training and practice, you can immediately achieve a good congestion exercise effect. Therefore, the order is chest-shoulder-back-two-headed, three-headed.

The two-headed and three-headed composite group can make the arm well congested and thickened quickly.

I'm a two-header. Three heads, shoulders, back, chest. Reference.

<> "Roman Chair Leaning."

Training Benefits: Strengthens the lower back.

Training method: 3-4 sets, 10-12 reps set.

Exercise steps: 1. Lie on your side on the Roman chair and adjust the height of the Roman chair so that the upper body can move comfortably to the ground with the hip joint as the hinge. Keep your legs in place.

2. Slowly, lean your body as far as you can towards the ground. Be careful not to lean forward or backward during the movement.

3 Stop when your body is fully extended, pause for a moment, breathe steadily, and then gently raise your body to the starting position. Repeat on one side after completing the other.

Roman chairs stand up.

Training benefits: Strengthens the lower back and back.

Training method: 3-4 sets, 10-12 reps set.

Exercise steps: 1. Step on the pedal of the instrument with both feet, stretch your legs straight and stick to the lower end of the instrument, and lie on the upper end of the instrument.

2Place your hands on the opposite shoulder, keep your eyes looking forward, keep your neck and body straight, ready to start moving, and then slowly lower your waist.

3. Descend to the level of the ground and straighten up with the strength of your waist. After that, repeat the exercise.

Using the gym equipment is not as difficult as you think! There is a first time for everything, so take the first step and try it

<> "Beginners in the gym or those who don't know how to use equipment in training.

I have sorted out this square trouser size method for the use of common equipment in the gym.

and the muscles that are worked on each machine.

The building is imitated and collected, and it will not be used when you look at a cover of pure fiber.

Motion; It is a type of physical activity that involves physical strength and skill'A set of rules, and behavioural activities governed by habits, are usually competitive. There is no object that does not move, and there is no movement that can leave the object. The following is how to use the fitness equipment that I have compiled for you, I hope it can help you.

Slim. Bench press frameMovements: Bench press (barbell, dumbbell).

Work muscle groups: pectorals, anterior deltoids, and triceps.

Variations: incline bench press, incline bench press.

Butterfly machineCan do actions: butterfly machine chest, reverse butterfly machine chest.

Muscle groups exercised: pectoral muscles (middle thoracic seam), posterior deltoid fascicle.

GantryThere are many parts that can be practiced on the gantry.

Here are some basic movements to introduce the pants.

Name of action: cross chest clamp.

Target muscle groups: pectoral muscles.

Action Name: Leaning over the bird.

Target muscle group: posterior deltoid fascicle.

Name of the movement: Supine curl.

Target muscle groups: Arms.

Name of the action: Kick after standing.

Target muscle group: gluteus maximus.

Smith MachineMovements: Squats.

Muscle groups worked: core muscles.

Inverted press machine (leg press machine).Movements: Leg lifts.

Muscle groups worked: quadriceps.

Leg curl and extension trainerMovements: leg flexion and extension.

Muscle groups worked: quadriceps.

Leg curl trainerVertical or can be done: leg curl.

Muscle groups worked: biceps femoris, hamstrings.

High pulldownMovements: lat pulldown (wide grip, narrow grip).

Muscle groups worked: Back muscles.

Seated rowerMovement: Seated rowing.

Muscle groups worked: Back muscles.

PriestMovements: Bicep curls.

Muscle groups worked: biceps.