What is the placard next to public fitness equipment?

The chest, shoulders, back, and legs are a muscle cycle training.

It takes 7 days to complete a cycle, and practice every other day, which must be combined with aerobic exercise.

Types and functions:

The main functions are: increasing arm strength: dumbbells, grippers, multifunctional sit-up boards.

Rowing machine: Mainly used to enhance arm strength, latissimus dorsi and movement coordination.

AMT fitness exercise machine: Unlike other fitness methods, users can freely switch between climbing stairs, walking, jogging and long-distance running in different exercise modes and a completely zero-impact experience. You can use this instant switching mode function to adjust your training mode to achieve the goal of training specific muscle groups.

Elliptical running machine: The smooth motion trajectory and patented cross-slope technology allow users to exercise muscle groups in a biomechanical posture, increasing the diversity and effectiveness of exercise. Zero-resistance exercise reduces the occurrence of muscle strain.

Body building bike: When exercising, like riding a bicycle, it is mainly used to enhance leg strength and enhance cardiovascular function.

Scooter: Mainly used to exercise legs, waist, abdominal muscles and cardiopulmonary function.

Treadmill: Mainly used to exercise legs, hips, waist, abdominal muscles and cardiopulmonary function.

Waist beauty machine: It can perform relaxing massage on the waist and back.

Comprehensive multi-function machine: generally includes the functions of chest expander, pull-up, supine press, sit-ups and other equipment. Chest expanders, pull-ups, and supine presses are mainly used to exercise upper limb strength and pectoralis major muscle strength; sit-ups are mainly used to exercise the psoas muscles and reduce excess fat in the waist and abdomen.

Note:

First time use

Before using the electric treadmill for the first time, please stand aside and familiarize yourself with how to control it - such as starting and stopping. And speed adjustment, etc., remember to connect the controller with a clip to a person before running, so that if you fall, you can pull down the controller to stop the treadmill. You can use it only after you are familiar with it. Then stand on the plastic anti-skid plates on both sides of the treadmill, grab the handrails with both hands, drive the machine to a low speed of 1.6 to 3.2 kilometers per hour, stand up straight, look forward, and put one foot on the running belt. "A few times, try to relax; then stand on the running belt and move with it. After you feel comfortable with it, slowly increase the speed to 3 to 5 km/h. Maintain this speed for about 10 minutes, and then slowly stop the machine. Do not run at high speed during first use to prevent falling.

Warm up preparation

No matter what speed you walk at, it is best to do some stretching exercises first. Warm muscles stretch more easily, so warm up by walking for 5 to 10 minutes first. Then stop and do the stretch as follows -- do it 5 times, holding each leg for 10 seconds or more, and do it again at the end of the workout.

1. Stretch your knees downward and slightly bend your body, slowly bend your body forward, relax your back and shoulders, and try to touch your toes with both hands. Hold for 10 to 15 seconds, then relax. Repeat 3 times.

2． Hamstring Stretch Sit on a clean seat and straighten one leg. Draw the other leg inward so that it is against the inside of the straight leg. Try to touch your toes with your hands. Hold for 10 to 15 seconds, then relax. Repeat 3 times for each leg.

3. Stretch your calves and Achilles tendons and stand with your hands on a wall or tree, one foot behind you. Keeping your back leg upright and heel on the ground, lean toward the wall or tree. Hold for 10 to 15 seconds, then relax. Repeat 3 times for each leg.

4. Quadriceps Stretch: Hold your left hand on a wall or table for balance, then stretch your right hand back, grab your right ankle and slowly pull it toward your hip until you feel the muscles in the front of your thigh are tense. Hold for 10 to 15 seconds, then relax. Repeat 3 times for each leg.

5. Stretch the sartorius muscle (the muscle on the inner thigh) and sit down with the soles of your feet facing each other and your knees facing outward. Grasp your feet with both hands and pull them toward your groin. Hold for 10 to 15 seconds, then relax.

Exercise volume

Exercising for 15-20 minutes is a good way to save time. Warm up on the treadmill for 5 minutes at a speed of 4-4.8 km/h, then increase the speed by 0.3 km/h every 2 minutes until you find it challenging to continue exercising at a certain speed for 45 minutes. Walk about 1 kilometer at a steady pace and record the time taken.

This may take 15-25 minutes. When walking at a speed of 4.8 km/h, it takes about 20 minutes to cover 1 km. After you can easily do this a few times, you can gradually increase the speed so that you can get a good workout for 30 minutes. Before embarking on a strolling exercise routine, be clear: Don't be impatient; this exercise is for your own lifetime of health, not an overnight magic trick. Frequency of exercise: Aim for 3-5 times/week for 15-60 minutes each time. It is best to make an exercise schedule based on your physical condition rather than exercising according to your own preferences. You can control the intensity of the exercise by adjusting the speed and exercise time. The above content is for reference only. Please consult professionals for specific circumstances.

Clothing

All you need is a good pair of shoes, running shoes or fitness shoes are recommended. At the same time, do not have foreign objects stuck to the soles of your shoes to avoid carrying foreign objects under the treadmill belt and wearing out the running board and belt. Clothes should be comfortable and suitable for exercise, and breathable cotton sportswear is recommended.

In addition, before exercising, you need to understand your health status in order to make an exercise plan that suits you. It is recommended to consult a doctor or professional, maybe you can get twice the result with half the effort.