The first time into the gym, armed, ready to fight! However, the girls face a wide range of fitness equipment, the biggest problem is that they do not know where to start, and do the wrong action may make your first time become the last. This article, specifically to find a professional trainer, recommended 4 kinds of fitness equipment, so that just started into the gym you can easily get started, open your fitness road.

As a fitness instructor of the editor, listen to a female college told: “I remember the feeling of the first time on the gym, first walked into the girls locker room to change into sportswear, and then from the cardio equipment around the circle, look at the operation of the machine panels, and then walked to the weight training area, looking at the instructions on the machine to confirm that they can read and understand. Honestly, like the treadmill, treadmill cardio training equipment press a press will be, but for girls who have not practiced heavy training, see the heavy training machine is clueless, do not know where to start”. First time on the gym 4 kinds of equipment recommended

Girls who feel the same way, I believe you also want to operate these diverse equipment, this time I especially interviewed teaching experienced trainers, introduced 4 easy to get started, suitable for fitness beginners, and the operation of the safer fitness equipment, so that you can make good use of professional equipment in the gym, sculpture body.
To especially emphasize, the big machine can stabilize the body movement, precise training to you want to train “muscle”, you can first carry out a period of training, the muscle up, and then do free weight training, exercise effect will be better.

The first machine [stepper
Training parts: enhance the cardio, leg muscles, hip muscle groups
Action focus: the point of force in the whole foot, the back of the thigh to the buttocks to step hard. Remember that the knees do not have too much pressure, the buttocks can be tilted back a little.
Suggested time: 20 ~ 40 minutes (depending on personal physical condition), you can choose the machine has been set up to challenge the project, many girls like Burn Fat mode, into the gym to burn fat ah!

Stepping machine
The second type of machine [chest bird]
Training parts: pectoralis major muscle, front deltoid (chest to look good on this one!) Action highlights:
(1) take a sitting position, the height of the chair cushion adjustment depends on both hands to hold the handle, the height of the position of the palm of the hand falls about chest.
(2) starting position, according to personal hands open to the maximum activity, but do not pull to the maximum lock. Keep the pelvis and spine in a good curve, abdominal core stabilization, to snooze the abdomen.
(3) Elbows of the eagle's beak facing outward (elbows pointed place), exhale, hands inward to promote the machine, but the consciousness focus on the pectoralis major muscle, the pectoralis major muscle to have a contraction of the feeling.
(4) When you inhale, return to the starting position, be careful not to let the bar piece touch the bottom, to maintain muscle tension. The abdomen should be snoozed as well.
Suggested times: beginners can be lighter weight to do 12 to 15 for a group, the number of groups 3 to 5 groups. During the process, the action can be as slow as possible to stimulate the muscles.

Chest bird
The third machine [hip adductors
Training parts: hip adductor muscle groups (thigh seam reappearance of a good helper!) Action focus:
(1) take a seated position, hands naturally hold the handle, according to their thighs open to the maximum angle of activity, adjust the starting position, maintain the pelvis and spine in a good curve, back gently against the back of the chair, abdominal core stabilization (micro-contraction).
(2) Exhale, the legs to do inward movement, will focus on the consciousness of the inner thigh muscle groups. The core should also be hard.
(3) On the inhale, return to the starting position, being careful not to let the bar touch the bottom, and to maintain muscle tone. The core should remember to “snore”.
Suggested reps: Beginners can do 12-15 reps with lighter weights for a group, 3-5 groups, and slow movements for the best results.

Hip Adduction
The fourth machine [hip abduction
Training parts: gluteus medius, broad fascia tensor (saddle meat terminator)
Action focus:
(1) take a sitting position, hands naturally hold the handle, maintain the pelvis and spine in a good curve, abdominal core stability. Gently lean your back against the back of the chair.
(2) Exhale, the legs to do the abduction movement, will focus on the awareness of the gluteal muscle groups, the core followed by force.
(3) When you inhale, return to the starting position, but remember to maintain muscle tension, the core continues to exert force, do not let the bar touch the bottom.
Suggested times: beginners can be lighter weight to do 12 to 15 for a group, the number of groups 3 to 5 groups, the slower the action the better the effect.