The same is to do gym equipment training, some people lose weight very significantly, and some people work hard but can't. In fact, gym equipment has its own training direction. For example, the weight loss effect of endurance training equipment is the best.

Gym equipment 1. Rowing machine

"The most common mistake is to touch the knee with the hand while training," "Think of rowing as a dance, slapping 1-2-3. 3-2-1. Kick for a count of 1; lean back and shake your upper body for a count of 2; pull your hands back to the bottom of your rib for a count of 3, then turn the paddle, then back up. Extend your arms for a count of 3; lean forward from your hips for a count of 2; lift your legs for a count of 1. Combined it's a coherent movement. "

The gym machine rowing machine is a long-term stable exercise, and maintaining strength and correct posture throughout the movement is not so easy. The trick is to start with moderate resistance for 4-6 sets. Do 10 minute sets with 2-3 minutes rest in between. That way, the heart rate doesn't drop all the way, and you can always be ready to increase the intensity.

long-term stability. Constant rhythm can be tiresome and difficult to 100% execute. Combining speed and incline, it's possible to run a little shorter, but a little more intense. This allows muscles to tire faster and use more of their reserves to burn fat more efficiently throughout the day. from Start with a 2% incline and increase to a 10% incline (walkable at this point) after a few sets. The higher the intensity, the shorter the time required.

"The most common inappropriate posture is sitting too high or too low." If the seat is too low, it can greatly increase leg fatigue and put pressure on the knees. If the seat is too high and the crotch twists every now and then, it's not only uncomfortable and inefficient, but it looks funny.

Seats need to be adjusted. Get on the rowing machine with the soles of your feet on the center of the pedals and your legs fully straight down, just to the bottom of the pedal rotation, so you can use all your power without wasting energy and causing knee and thigh fatigue.

Even with proper form, many people train at cruising intensity rather than acceleration. Row speed is a good idea. Do 2-3 minutes of high-intensity rowing, rest 3 minutes, then repeat for 15 minutes.

Gym equipment 2. Treadmill

It is a common mistake to use a gym machine with too little resistance on a treadmill. Some people do it too fast, almost pushing with inertia and momentum rather than force. Therefore, a certain resistance needs to be set, and it is not good to always slide. When you make up your mind to train, feel like you're pushing. Pedal swing requires weight, not free dialing. After the sense of balance is strengthened, the hands can be placed on the sides of the body to maintain the stability of the body through the middle muscles.

But this approach is also prone to a cycle of boredom. We recommend training in segments, which increase the intensity over a period of time. Try the next burst of 90 seconds every few minutes and at 180 Recovery after seconds. Rest periods can be reduced when physical condition improves.

Gym equipment 3. Skipping rope

We see boxers jumping in the ring all the time, so do they usually train to jump rope? They train skipping rope not to frighten their opponents before the competition, nor to show off during the competition, but to strengthen the cardiopulmonary function.

10 minutes of jumping rope with gym equipment burns as many calories as 30 minutes of running, and it helps build your body.

Balance: Body weight is supported on the soles of the feet, with the knees slightly bent. Don't jump too high, keep your upper body straight and your eyes forward. Keeping your elbows close to your sides, make small circles with your wrists.

Jump: Just a slight jump, coming from the ankle. Lower legs, knees, and crotch, with feet on the ground, toes down when jumping.

Landing: Gently land from the ankles and knees. The crotch absorbs the shock together, the contact with the ground is as short as possible, and the heel does not touch the ground from head to tail. Don't jump twice, it's too easy.

Alternation: Use jumps to alternate training. Switch to the other foot as the rope swings back. Change feet in a row and feel like walking fast. Once you find your rhythm, lift your knees.

Training: At the beginning, you do 10 sets of jumps each time, a set of 10 times; after you are proficient, increase the number of times per set by a ratio of 10:6 until you reach a set of 100 times; Finally, jump for 5-10 minutes in a row.