Nowadays, more and more girls are going to the gym.

But some beginner girls entering the gym, after entering the gym, seeing a variety of fitness equipment, almost at a loss.

Without experience, they don't know how to use them. So the little white is forced to go to the running machine, after half an hour of bathing and returning home.

After such repeated times, it has caused some friends to lose their enthusiasm for fitness. Going to the gym is just for taking a bath.

Today, the editor is here to talk to female friends about going to the gym, in addition to the running machine, which fitness equipment are suitable for girls, and how to use these equipment.

1Sit-up Chest Press Machine

For women, the sit-up chest press is relatively easy to learn, and the equipment usage is not complicated.

Techniques:

1.Preparation posture: adjust the seat height; shoulders retract and sink, making the upper back flush with the cushion; tighten the abdomen, feet firmly press the ground; palm down grip the handles.

2.Push out: chest power, push to the elbow joint close to the straight, the upper back always flush cushion; the arm is pulled inward, squeeze the chest, maintain 1 second.

3.Return: slowly unload the force back to the starting position, the chest always maintains tension, control the weight plate does not collide.

Breathing method:Exhale when pushing out, inhale when returning.

Newbie advice:10-15 reps per set, 3-4 sets

Common mistakes:

Mistake: Shoulder forward thrust, using the shoulder to assist the chest, making the chest feeling unclear.Solution: The shoulder should always retract and sink, keeping the upper back flush with the bench.

2High-Pulldown EquipmentAction details key points:

Face the training machine to sit down, adjust the weight of the weight plate, the thighs side, fixed under the sponge shaft, both hands wide grip the equipment handle, chest up, tighten the abdomen, exhale to pull to the front of the chest, inhale to return.

Newbie advice:15-20 actions per set, 3-4 sets.

Breathing:Downward 3 seconds, return 3 seconds, stay 2 seconds.

Action feeling:Pulling down, the back has a clear contraction sensation.

Common mistakes:Hunched shoulders, speed too fast, no rhythm.

Solution: Maintain a straight chest and abdomen, adjust the weight of the weight plate.3Fixed Rowing Equipment

Warm-up:Bow step warm-up 15 times, side bow step 15 times, wave 30 times.

Action details key points:

Face the training machine to sit down, feet and shoulders wide press firm, chest up, tighten the abdomen, body slightly forward tilt, exhale with force pull the handle to the chest bottom, inhale return to the initial position.Newbie advice:

15-20 actions per set, 3-4 sets.Breathing:

Maintain a steady and even breathing rhythm.Action feeling:

When exerting force, feel that the whole body is contracting and tightening.Common mistakes:

The whole body is too relaxed, no rhythm.Solution: Adjust the action, tighten the core.

4. Dumbbell Bench PressAction details key points:

Feet firmly pressed on the ground, hips tightened, abdomen stretched, shoulders retract and sink so that the upper back is flush with the bench, holding dumbbells at arm's length and raising them to the sides of the body; when at the highest point, the elbow joint is slightly bent, briefly pause; the shoulders always retract and sink; slowly lower the arm, the elbow joint is always vertical to the ground, lower until the dumbbell's lower edge is at the same level as the chest, briefly pause.Breathing:

Inhale when lowering, exhale when pushing up.

Action feeling:When pushing up, the chest actively exerts force and contraction sensation, at the highest point there is a squeeze sensation, the shoulder and the back of the arm assist, there is a slight contraction sensation, lower to the lowest point, the chest has a slight pull sensation.

Common mistakes:Shoulders thrust forward, causing the upper back to not always be flush with the bench.

Solution: Always maintain the shoulder retracting and sinking.5. Hanging Pulldown Equipment

Action details key points:

Palms facing each other, tightly grip the hanging band; always keep the waist straight, bend the knees slightly; relax the fingers as much as possible, the elbow is close to the side, pull the handle back, feel the back contraction.

Breathing:

Exhale when pulling up, inhale when returning.

Action feeling:When pulling up, the back has a clear contraction sensation, at the highest point there is a slight squeeze sensation.

Common mistakes:The body is not straight.

Solution: Tighten the hips.6. Gym Ball Core Tightening

Action technique:

1. Gym ball static mountain goat plank, abdominal pressure on the gym ball, the back maintains a straight state.

Arms exert force to stretch to the side of the front, the thumb points upwards, the body exerts force to lift up, the abdomen tightens.

2. Gym ball flat plank, feet naturally open, elbows support the gym ball, hands cross to hold the gym ball, ears, shoulders, hips, knees, ankles form a straight line.

Do not look down, always tighten the hips, maintain balance.

3. Gym ball two-leg bending, lie on your back, feet together, use the calf and ankle to clamp the gym ball, legs straight, arms placed next to the body to tighten the gym ball.Mistake: The hip exerts force to lift to the shoulder, back, hip, knee, ankle form a straight line, briefly pause.

The thigh back exerts force to pull the ball to the foot clamp the gym ball, the action process always keeps the shoulder, back, hip, knee forming a straight line.

Briefly pause, step by step return to the starting position.Breathing method:

Maintain uniform breathing.

Newbie advice:

10 reps per set, 3-4 sets.

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