Feeling overwhelmed by the array of gym equipment on your first visit? Today, we present a comprehensive guide for beginners on gym equipment, filled with practical tips to help you confidently step into the gym.
Common aerobic gym equipment includes: treadmills, exercise bikes, elliptical trainers, spin bikes, and rowing machines.
01 Treadmill: Primarily for aerobic training, long-term use can enhance lung capacity, exercise the quadriceps, calf triceps, knee joints, and small muscle groups. Advice: Increase incline, slow down speed, lengthen stride, avoid holding handrails, increase arm swing, and tighten the core while using a treadmill.
02 Elliptical Trainer: A piece of cardio equipment that integrates arm and leg movements. Its main feature is that it avoids excessive knee exertion, thus preventing the impact damage from running. It also enhances lower back muscle endurance. For those with knee injuries, using an elliptical trainer instead of a treadmill for aerobic or warm-up exercises is a good choice.
03 Rowing Machine: Trains most muscle groups with minimal impact on joints, engaging more muscle groups and burning more calories, making it one of the best cardio machines for fat burning. Ensure continuity in the rowing motion, no pauses in each extension, exercise for about 30 minutes each time, and perform 3-4 times a week.
Common anaerobic gym equipment includes: barbells, dumbbells, cable machines, bench presses, chest presses, and Smith machines.
01 Barbell: A common strength training method for shoulders, back, arms, and chest. Barbells with weight plates and specific strength exercises can build muscle, burn fat quickly, increase muscle strength, and enhance core functions. It can delay muscle aging, increase bone density, prevent osteoporosis, regulate endocrine functions, and enhance coordination.
02 Dumbbell: An auxiliary equipment for weightlifting and fitness exercises to enhance muscle strength training. Long-term practice can improve muscle definition, endurance, and effectively train upper limbs, waist, and abdominal muscles.
03 Cable Machine: One of the most popular fitness devices, it can adjust weight, height of the clips, and change handles to train various muscle groups, including chest, shoulders, back, arms, waist, abdomen, buttocks, and legs, achieving muscle growth, fat reduction, and body sculpting effects.
