Gymnasium equipment tutorial aerobic equipment collection

Aerobic equipment collection in gym

1? Treadmill

Treadmill is the most routine equipment in the gym. Components: Start key, pause key, stop key, speed adjustment key+-,slope adjustment key+-,shortcut keys such as 6km/h and 9km/h, etc. Use process: stand upright and step in with one foot, walk slowly first, then gradually increase the speed, adjust to the appropriate slope and speed, and start jogging at a constant speed. When you finish the exercise, press the stop key to turn off the machine.

2? Elliptical machine components: long handrails (exercise the whole body), short handrails (measure the heart rate and exercise the lower body muscles), and control panel (adjust the resistance gradient, etc.). It is suggested that the use process should be gradually increased from the first to the second gear: keep a steady pace when starting, gradually increase the resistance, and never leave the pedal with the heel. Novices should keep the law of training and rest time of 1: 1 when training the elliptical machine.

3? Spinning bike component: similar to elliptical machine control. Control panel, switch pause key, numerical input key, heart rate detection system using process: step on the pedal to start the machine, and the resistance level can be changed during the practice. The handle can be used to monitor your heart rate and help you maintain the proper intensity.

4? Mountaineer stair assembly: double handrails, fixed short handles (monitoring heart rate), control panel (regulating resistance, speed, typing body data to generate training suggestions) Usage process: first put your feet on the upper pedal, and run forward alternately with your feet, then adjust a certain resistance value according to your own needs, and hold the upper handrails with both hands and lean forward slightly.

5? Rowing machine components: pull rope, pedal and movable cushion. Use process: When pulling rope, push out your legs, pull your hands to your chest, and your body leans back slightly. When you recover, your movements will return to the original position, and all the muscle groups will start to rebound and relax. The optimum heart rate for aerobic exercise is as follows: (22-age) × (6%-85%)