01.Rowing machine
Exercise parts: legs, waist, upper limbs, chest and back.
Exercise action: lean forward, and the back and V-shaped handle are in a natural parallel position. Keep your arms straight and pull back.
Exercise note: open your chest without containing it; Keep the lumbar spine neutral; Choose the right weight.

02.treadmill
Exercise parts: whole body, heart and lungs.
Exercise action: the speed should be gradual; Run with a big step and a big span; You can't stop at once at the end.
Exercise note: after the treadmill starts, step on the running belt; Fasten the safety buckle; It is best to swing your arms; You'd better swing your arms.

03.Waist beautifying machine
Exercise parts: chest, shoulders, waist, abdomen, buttocks and legs.
Exercise: straighten your waist, put your legs on the table and press your upper body on your legs.
Exercise note: it mainly plays an auxiliary role, and the effect depends on the user's personal state.

04.Elliptical Machine
Exercise parts: legs and buttocks.
Exercise: Hold the handrail above the equipment lightly with both hands, and step forward with your feet in turn.
Exercise note: the action frequency should be gradual.

05.stair steppers
Exercise parts: waist, buttocks and legs.
Exercise: Hold the rope tightly, and stretch your hands to the side as you step.
Exercise attention: grasp the intensity of exercise and step by step.

06.exercise bike
Exercise site: heart and lungs.
Exercise: Step on it by your own physical STRENGTH.
Exercise note: the seat is not easy to be too high, and the legs are balanced.

07.Comprehensive trainer
Exercise parts: upper limbs, chest
Exercise actions: including chest expander, pull-ups, sit-ups and so on.
Exercise note: please warm up before training; Never touch the rotating parts with your hands.

Home fitness equipment

01.supine board
Exercise site: abdominal muscles
Exercise action: put your feet on the black column, lie on the board and do sitting action.
Exercise Note: Muscle stretching is required after exercise.

02.householdthe treadmill
Exercise parts: whole body, heart and lungs.
Exercise action: the speed should be gradual; Run with a big step and a big span; You can't stop at once at the end.
Exercise note: after the treadmill starts, step on the running belt; Fasten the safety buckle; It is best to swing your arms; You'd better swing your arms.

03.Household spinning bike
Exercise parts: legs, heart
Exercise: step, pull, lift and push.
Exercise note: don't swing from side to side, pay attention to the rhythm of riding.

04.Abdominal retractor
Exercise parts: back and waist.
Exercise: Sit on the cushion, with your back close to the massage chair, and move.
Exercise note: always keep your back close to your back.

05.Pull-ups
Exercise parts: upper limbs, back, waist and abdomen.
Exercise: Overcome your weight and do work upward by your own STRENGTH.
Exercise note: pull your body as high as possible and don't let it swing.

06.Push-up bracket
Exercise parts: chest muscles and abdominal muscles.
Exercise: Put your hands at different intervals or in a word, and you can exercise different body positions.
Exercise note: The lower your health, the better you can get.

07.spring exerciser
Exercise site: arm muscles
Exercise: bend your arms or lift your forearms.
Exercise note: you must hold your hands firmly and do what you can.

08.Abdominal wheel
Exercise parts: abdomen and limbs.
Exercise: put your knees on the kneeling pad, hold the handle of the abdominal wheel with both hands, and push the abdominal wheel forward until your body is level with the ground.
Exercise note: leg press before practice, and practice from kneeling position first.

09.dumbbell
Exercise parts: arms, shoulders, legs, hips, waist and abdomen.
Exercise: Hold the dumbbell with both arms perpendicular to the body, and lift it to both sides to shoulder width.
Exercise note: first do warm-up exercises and put on hand protectors.

10.Arm strength device
Exercise site: arm strength, chest muscle and wrist strength.
Exercise: straighten your arms up and bend the spring.
Exercise note: wear a seat belt and choose an arm strength device suitable for your physical fitness level.

11.power plate
Exercise parts: back, arms, waist, abdomen, buttocks, thighs and calves.
Exercise: Tie it to the position where you want to lose fat, and the intensity position can be adjusted at will.
Exercise note: Do not use it in high temperature and high humidity environment, and do not use it before or one hour after meals.

12.stair steppers
Exercise parts: calf, quadriceps femoris and buttocks.
Exercise: Hold the rope tightly, and stretch your hands to the side as you step.
Exercise attention: grasp the intensity to prevent falling.

13.hula hoop
Exercise site: the whole body
Exercise: Back rudder, forward bending, upright waist twisting.
Exercise note: Hula hoop should not be too heavy.

14.rope skipping
Exercise site: the whole body
Exercise action: the wrist is violently shaken to jump rope, and the toes and forefoot take off and land.

Exercise note: Don't jump too high, keep balance and breathe rhythmically.

15.Abdominal muscle patch
Exercise site: abdominal muscles
Exercise action: rely on an abdominal muscle patch to automatically shake.
Exercise note: You can't get perfect abdominal muscles just by shaking current.

outdoor fitness equipment

01.spacewalk machine
Exercise parts: heart, lungs and lower limb muscles.
Exercise: Hold hands, step on the left and right pedals separately, and swing back and forth naturally.
Exercise note: don't swing your legs at the same time.

02.Riding machine
Exercise parts: heart and lung, upper and lower limbs, chest and abdomen, and back muscles.
Exercise: Hold the grip with both hands, hold the pedal with both feet, push the pedal down with both legs, and pull the handle toward your body with both arms.
Exercise note: The body and neck should lean back as far as possible.

03.Shoulder joint trainer
Exercise site: shoulders
Exercise: Hold a grip in each hand and rotate in the same or opposite direction.
Exercise Attention: Pay attention to the range and intensity to avoid spraining the shoulder.

04.parallel bars
Exercise site: abdomen
Exercise: Hold the parallel bars to support your body, with your toes stretched straight, your legs together and your body in a straight line perpendicular to the ground.
Exercise note: don't use force on your legs, and keep your muscles tight.

05.horizontal bar
Exercise site: upper limbs
Exercise: Hold the horizontal bar with both hands, and pull the body vertically upward until the chest is at the same level as the horizontal bar.
Exercise note: keep the center of gravity stable and avoid twisting.

06.seesaw
Exercise action: up and down, evenly exert strength.
Exercise note: Hold the handle tightly and put your feet on the pedal.

07.scaling ladder
Exercise parts: arm and wrist strength
Exercise: Jump up, hook the ladder with your hands, and climb forward with your hands.
Exercise note: wear non-slip gloves.

08.Double-seat puller
Exercise site: upper limbs, shoulder and back muscles.
Exercise: Sit on the stool and hold the handrail with both hands and pull it down.

09.Double stool sitter
Exercise parts: knee joint and leg.
Exercise: Put your foot on the pedal, and straighten your knee to make your body move backwards.

10.Rowing machine
Exercise site: back and spine joints.
Exercise: Bend your knees like your chest, and kick hard to straighten your legs.
Exercise note: elbows should be close to your body and your back should be straight.

11.Lumbar massager
Exercise site: back
Exercise: Back against the massage column, hold the handrail with both hands, and move left and right.
Exercise note: Exercise frequency should not be too fast, and hold the handrail tightly with both hands.

12.Three-position waist twister
Exercise site: waist, hip and back muscles.
Exercise: Hold the handrail with both hands, keep your upper body straight and turn your lower limbs left and right.
Exercise note: twist your waist sharply and slowly.

13.Single-person walking machine
Exercise site: lower limbs and spine.
Exercise action: put your feet on the pedal, and hold the handle with both hands to swing and move back and forth.
Exercise note: Hold the handrail tightly with both hands, and the speed should not be too fast during exercise.

14.Taiji kneading and pushing device
Exercise parts: shoulders, elbows, wrists, hips and knees.
Exercise: March with both legs, hold the wheel handle in the jaws of both hands and turn in the same or opposite direction.
Exercise note: Turn the turntable at a constant speed and slowly, and don't use too much force.

15.supine board
Exercise site: rectus abdominis, oblique muscle outside abdomen and oblique muscle inside abdomen.

Exercise: Lie on the abdominal muscle board, grab the heavy objects with bare hands or both hands and sit up.
Exercise note: relax and don't shake.

16.Leg press massager
Exercise site: legs
Exercise: The higher roller massages the thighs and the lower roller massages the calves.
Exercise note: Hold the equipment with your hands when massaging, and completely relax your legs.