How to use fitness equipment?

With the improvement of living standards, people pay more and more attention to physical health. Even healthy people hope to have a good figure and image so that they can have a higher quality of life. Therefore, more and more people like to do fitness. When you go to the gym, you can find that there are many fitness equipment. Different fitness equipment has different exercise effects and different usage methods.

1. Dumbbells

Dumbbell is a kind of fitness equipment originated in ancient Greece. It is one of the most commonly used, convenient and effective fitness and bodybuilding equipment. It is known as the "hammer and chisel for sculpting muscles". As long as you have a pair of dumbbells and a bench, you can exercise almost every muscle of the body at will. Dumbbells are divided into fixed-weight dumbbells and adjustable-weight dumbbells. The former are generally cast from cast iron with a fixed weight ranging from 2 to 10 kg. The latter are similar to a smaller barbell, mostly made of hard plastic or cast iron, with round iron plates of varying weights placed on both ends of a short iron rod, about 40 to 45 cm long. The weight of the movable dumbbells can be adjusted by increasing or decreasing the number of dumbbell plates as needed. There is also a kind of pocket dumbbell with electroplated and polished surface. It is very light, small and exquisite, and is often used in women's gymnastics training.

There are many ways to use dumbbells. You can practice with one hand or with both hands. There are also exercises where dumbbells are put on the ankles. Exercisers can choose different exercise methods according to different needs and their own specific circumstances. Long-term practice with dumbbells can shape muscle lines and increase muscle endurance. Regular practice with heavier dumbbells can firm muscles, strengthen muscle fibers, and increase muscle strength.

2. Kettlebell

The appearance of the kettlebell is similar to the stone lock used for folk exercises and is cast from pig iron. The weight ranges from 1 to 25 kilograms, and people can choose different weights according to different needs when practicing. For large kettlebells, the body and handle are cast at the same time, forming a seamless whole; for small kettlebells, the handle is welded to the body.

When using kettlebells for fitness and bodybuilding exercises, you can hold the handle of the kettlebell with one or both hands and complete exercises such as arm flexion, waist bending, side body movements, and vertical jumps to exercise the muscles in the arms, waist, back, and legs.

3. Barbell

Barbell is one of the earliest fitness equipment used by humans. Barbell training, similar to dumbbell training, is a type of strength training that aims to increase muscle strength. Barbells have a wide range of uses. Whether it's the muscles in the shoulders, back, arms, chest, etc., with the help of barbells and iron plates of different weights, using multiple repetitions of special muscle training techniques can burn fat and turn it into toned lines. In addition, it can delay muscle aging, increase bone density and prevent osteoporosis.

A standard barbell consists of three parts: a horizontal bar, barbell plates and clamps. The clamps are used to secure the barbell plates. The international standard barbell requires that the horizontal bar should not exceed 2.20 meters and the diameter should be 0.28 meters. Each clamp weighs 2.5 kg and the distance between the two clamps is 1.31 meters. The different colors of the barbell plates represent different weights, ranging from 1.25 kg to 25 kg. Red is 25 kg, blue is 20 kg, yellow is 15 kg, green is 10 kg, and white is 5 kg. Black is 2.5 kg or 1.25 kg.

The barbell series also includes a "barbell plate" series. Its main components are various support frames and barbell plates. It is developed based on barbell strength training, combined with strength training movements such as squats and bench presses. It can not only exercise more muscles, but also greatly reduce the possibility of barbell exercises causing harm to practitioners.

The method of using barbell training is very simple. Different training methods can be selected according to different parts of the body to be trained. Generally, there are exercises such as pushing the barbell with both arms, pulling the barbell, and carrying the barbell on the shoulders to perform rotations, body bends, squats, and jumps.

4. Puller

The puller is a kind of equipment suitable for mass fitness exercise. According to the different materials used, the puller can be divided into spring pullers, tape pullers and pulley weight pullers. Spring tensioners are usually made up of 4 to 6 springs with handles at both ends. When exercising, you can adjust the strength by adjusting the number of springs as needed. The tape tensioner is made of rubber, with handles at both ends and a rubber strip in the middle. The size of the tension is determined by the tightness of the rubber strip. The pulley counterweight tensioner is mainly composed of a fixed pulley, a counterweight and a steel wire, and the weight of the counterweight can be adjusted freely.

The puller is inexpensive, small in size, and easy to use, making it an ideal choice for home fitness equipment. It is very effective for exercising the muscles of the chest, shoulders, arms, and back.