Gym exercise has become the main place for people to exercise. The general gym is divided into two areas according to the needs of people. One is an aerobic exercise area and the other is a strength exercise area. Strength-type fitness equipment is the first choice for bodybuilders and can be selected according to different needs. Here we briefly understand the exercise methods of strength fitness equipment.
Sitting side lift trainer
Training area: Middle deltoid muscle
The body sits on an instrument bench, raises the abdomen and presses the chest against the cushions, arms and elbows hold the instrument arm and place the forearm under the instrument arm, on both sides of the body. During the action, the force of the bundle of concentrated deltoid muscles lifts the instrument arm to the wrist, elbow, and shoulder in a uniform plane, pauses, and then slowly returns to the starting position.
Sitting down trainer
Training area: latissimus dorsi, biceps, great round muscle
The body is chest-tight and the waist and abdomen are sitting and boarding. Both hands hold the instrument levers to lift the two shoulders fully, and the pectoralis major muscles are fully stretched. Concentrate the contraction of the latissimus dorsi muscle and pull the rod down to the thoracic collarbone and above the nipple. Try to make the scapula on both sides of the back gather and touch each other, so that the latissimus dorsi muscle is in the peak contraction position, and then the lever is slowly returned to its original position.
Sitting mechanical push
Training site: pectoralis major, triceps, deltoid
Sit on the instrument and choose the right weight.
Push the instrument forward.
Slowly restore actions.
Sitting posture mechanical push, has the same effect as bench press, also can exercise triceps and shoulders. Of course, you can use a barbell and a dumbbell to do a bench press.
Ramp Rally Curved
Training area: Biceps
Hold the chest with both hands.
Bending lift device.
Slowly restore.
Compared to dumbbells and barbell swash plate bending, the tensioner makes the force even more uniform. Will not be too much burden on the elbow joint. So that you can adjust more weight.
Holding down
Training site: triceps
Hand flat shoulder.
The width of the hands is slightly narrower than the shoulders.
The upper body gently bends the knee to stabilize the back and keep the abdominal muscles taut.
Pull down with your arm and pay attention to safety. The exercise weight can only be controlled.
Slowly restore actions.
Kneeling Rally Abdomen
Training area: Rectus abdominis
Grasp the handle with both hands and fix the head with your arms.
Pull down through abdominal force.
It feels like a weight-based sit-up, slowly restores movement.
The squat chest puller can effectively exercise abdominal muscles.
Mechanical extension
Training site: Quadriceps
Hold the handle tightly to keep the upper body stable.
Fix your feet.
Stretch your legs and exhale.
Consciously control the thigh muscles.
Slowly restore.
Sitting posture
Training site: gastrocnemius, soleus muscle
Do it well.
Raise it for about 2 seconds. The effect will be better.
Slowly restore actions.
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