1. Barbell Barbells have a wide range of uses, whether it is the shoulders, back, arms, chest and other muscles, by barbells and different weights of iron, the use of a number of times the muscle special training techniques for the whole body muscle groups to do muscular endurance training, so that the fat burning, converted into a healthy line, to strengthen the muscle power, strengthen the body's core ability to improve the movement of a long time, but the local is still flaccid muscles; in addition, it can slow down the aging of the muscles, increasing In addition, it can delay muscle aging, increase bone density, prevent osteoporosis and other effects, improve endocrine, improve body coordination, is to want to fitness men and women, can be engaged in exercise one of the sports. 2, dumbbells Dumbbell is a weight lifting and fitness practice a kind of auxiliary equipment, used to enhance muscle strength training. Long-term adherence to practice dumbbells, you can modify the muscle line, increase muscle endurance, often do the weight of the dumbbell exercises, you can make the muscles strong, strong muscle fibers, increase muscle power. It can exercise the upper limb muscles and waist and abdominal muscles. Such as doing sit-ups in the back of the neck with both hands holding dumbbells, you can increase the load of abdominal exercises; holding dumbbells to do body lateral flexion or body movement, you can exercise the abdominal internal and external obliques; holding dumbbells with the straight arm forward, side planks, etc. You can exercise the shoulder and chest muscles. 3, gantry Gantry as a kind of fitness equipment, is now a very famous kind of equipment that can help you exercise, in many sports programs, also can not be separated from the gantry. The best way to use the gantry to exercise the chest is the rope pinch chest, most of the cases gantry is to help people exercise the back, and people exercise chest, take the gantry rope pinch chest, this exercise is very good. 4, bench press bed In the gym can often see a large machine is bench press bed, this bench press bed is generally used with a barbell, it is characterized by the ability to withstand heavy gravity. Both flat bench press, upward incline bench press, downward incline bench press, there is a barbell deep squat, and even sitting leg extension. 5, push chest machine The first key to push chest machine, is the first need to find their own appropriate angle and height; when people do push chest machine seat, head and upper back and the following buttocks, to be able to stick to the seat backrest, followed by the waist forward to tighten, try to prepare for training. Chest tighten the abdomen, gaze flat, pay attention to the good life breathing, both hands hold the handle tightly, try to chest force, will be launched forward, an exhale and a suction, will be propped up to the apex, at the same time pay attention to their arm elbow joints can not be completely straightened, and so on after pushing down the apex, pause for about a second, and then restored, to repeat the repeated exercises. Practice chest push, mainly exercise pectoralis major muscle, in addition to exercise the body of the deltoid muscle as well as biceps, respectively, arm and back muscles, if the exercise has become, the silhouette line is also very perfect. 6, big bird The big bird is the most suitable equipment for the gym to exercise chest muscles. The action points of the big flying bird: (1) Place an upper incline bench between two pulleys, adjust the appropriate weight, and adjust the bottom of the pulley. Lie down on the upper incline bench and hold a handle in each hand. Keep your arms straight and close together in front of your chest. It is the starting position of the movement. (2) With elbows slightly bent, lower your arms to the sides of your body in an arcing trajectory while inhaling until your chest is fully stretched. (3) Then return the arms to the starting position while exhaling. After a brief pause at the top, move to the next movement. (4) The above is one complete movement, repeat the movement the recommended number of times. VARIATION: The subtle parts of the upper chest workout can be changed by adjusting the angle of the upper incline bench. Practice big bird is not the more groups the better, but according to their own physical ability to arrange, the early stage can be more than a few tests of their own limits, take a more average number of groups, and then slowly with the exercise and increase. 7, Smith rack Smith rack is characterized by limiting the sliding trajectory of the barbell, whether doing squats or push-ups when the trainer does not have to worry about the barbell before and after the sudden swing, the Smith rack is very versatile, the most common is to squat as well as different postures of the bench press (upward sloping, flat plate, downward sloping), in addition, the Smith rack can also be done to do the downward position of the rowing boat, the biceps curved head, lifting the heel, and so on, it can be said that the Smith rack is a Comprehensive fitness equipment. 8, comprehensive training machine Comprehensive trainer is also called multifunctional training equipment (commonly used in the gym), also often called comprehensive multifunctional training equipment. Comprehensive trainer, including the main base frame, the main base frame of the two ends were connected to the front foot and rear foot, the main base frame of the upper surface is connected to adjust the column, including the tilt part and the bending part of the pipe. Front push, high pull (front), high pull (back), low pull, butterfly chest clamp, kicking leg, vertical back kick, vertical lift, curved arm pull-up, curved arm, abdominal toning, double bar, leg lateral extension and so on; it can synthesize the training of the muscles of the abdomen, arm, back, chest, leg, buttocks and so on, shape the form and enhance the coordination of the human body. Equipped with abdominal board and double bar, there are more interesting workout options; can do butterfly arms, front push, high pull, hand muscles, leg muscles and more than a dozen kinds of anaerobic strength movements. 9、Sitting rower Mainly for latissimus dorsi, large round muscle, rear deltoid biceps, obliques and other exercises, increase the latissimus dorsi muscle mass, highlighting the muscle line curve beauty. For weight loss people, can improve the body's basic metabolism, so that a better, healthier and faster weight loss; for muscle gainers, can increase the muscle of the latissimus dorsi muscle, but also to make the muscle line more beautiful, so that the usual dress more good-looking! Translated with www.DeepL.com/Translator (free version)