First, let's take a look at the main muscle groups on the human body.
helps us to train in a targeted manner in future fitness exercises.
instrument acquaintance
butterfly clip machine chest
Seated chest pusher
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span each group of 15 sitting exercises, every time you practice the span -20 times. After a period of practice, you can gradually increase the weight and practice incrementally. Practice 4-6 groups each time, and the number of times for each group is 20 reps, 15 reps, 12 reps, 10 reps, 8 reps and 6 reps.
The precautions in the use process are:
1. Be careful not to straighten your elbow joint when you lift the weight.Otherwise, it will cause damage to the elbow joint when exhausted.
2. Note that the shoulders are always relaxed when pushing up and restoring to avoid stress.
3. Note that we must rely on our consciousness to imagine the feeling of chest exertion, and rely on the brain to control the exertion point on the chest, so as to effectively train the pectoralis major.
high drop-down trainer
Seated shoulder is
Seated Shoulder Pusher: Chest pusher and press are also fixed devices. They don't need to spend too much effort to stabilize the torso and focus more on muscle stimulation.
The sitting posture pushing device is a fixed device. The main muscle groups are deltoid , triceps and pectoralis major. The zero-based fitness crowd must not put on weight.
Movement process
. The body maintains a posture of chest, abdomen, shoulders sinking, and lower jaw slightly retracted.
2. Choose the right weight. Hold the handle, elbow joint 90 degrees, wrist erect.
3. The deltoid muscle of the shoulder pushes up the handle (slightly bend the elbow joint, do not fully straighten the arms), and fully feel the deltoid muscle contraction.
4. After completing the movement, slowly lower it until the forearm is parallel to the ground or slightly lower, and do not collide with the weight of the equipment.
Exhale when pushing up, and inhale when releasing.
seated fixed rowing
adjunct parallel bars Trainer
leg extensions
leg curl
leg Lifter (inverted pedal machine)
sitting hip abduction
knee training abdominal _strong34st rong
Smith rack
free squat rack
gantry
for their spare time
set himself a strength training program cycle ,
usually go to the gym three times a week for systematic exercise at the beginning,
plan reference (selection part):
strong, you will see the change!
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