How to use gym fitness equipment

First adjust the parameters of all adjustable components according to your own height, arm span, and training goals, and then follow the preset trajectory of the equipment (free weight equipment follows the natural trajectory of muscle exertion) to complete the movement with the target muscles leading, avoiding joint compensation throughout the process. After training, just reset the equipment and accessories.

I couldn’t understand this in the first month after I got my fitness card. I stared at the shiny equipment in the room and didn’t dare to touch it. I finally mustered up the courage to sit on the seated chest press without even adjusting the height of the seat. Later I learned that there are a lot of things to pay attention to in just adjusting the seat: the height of the seat for chest presses should be adjusted so that the handle is just flush with the middle of the chest, the feet should be fully planted on the ground and not suspended in the air. If you want to focus on training the upper chest, adjust the backrest to a 30-degree angle. If you want to strengthen the contraction of the chest seam, adjust it flat. Don't underestimate the difference of two or three centimeters, because the muscles affected by the force will be completely different.

In fact, the attitude towards fixed trajectory equipment in the circle has always been divided into two groups: one group thinks that the trajectory of fixed equipment is locked, and it is impossible to train the core and stabilizer muscles, and it is purely a toy for novices; the other group believes that novices can’t find the sense of muscle power at the beginning, and fixed equipment can just limit the power to the target muscle group, making it less likely to be injured. Take the high pull-down as an example. If you want to train the width of your latissimus dorsi, choose a wide grip. The grip distance is about 1.5 times the shoulder width. When pulling, lower your shoulders first. Don't shrug your shoulders and shrink your neck. Just pull until the bar touches your upper chest. If your back doesn't feel sore in your forearms when you pull, change to a lighter weight decisively. Don't injure your shoulders by holding on to the weight. The same goes for leg flexion and extension. Don't pursue fast ups and downs to make the pole clank. When lowering, go slower and deliberately control the contraction of the quadriceps. This will stimulate the muscles much more than if you throw a heavy weight, and it will not easily wear your knees.

Speaking of the most controversial equipment, if the Smith frame is ranked second, no one would dare to rank first. The bodybuilding coach I used to train with especially liked to use the Smith rack to practice bench press and squats. He said that he could put aside concerns about stability and go straight to heavy weights to stimulate the muscles enough and get a full pump after training. However, the powerlifting buddy I trained with especially disliked the Smith rack. He said that the fixed trajectory goes against the natural force path of the human body. It is easy to get stuck in the waist when squatting heavy weights, but it is not as safe as the free bar. In fact, both statements are correct. If you are practicing bodybuilding to lay the foundation for muscle feeling, or you need someone to protect you when pressing weights but there is no one around you, the Smith rack is a very useful auxiliary tool; if your goal is to achieve powerlifting performance, then there is really no need to spend too much time on the Smith rack. You will gain more by practicing the free bar honestly. Last time I used the Smith Rack to practice the incline bench press, I adjusted the safety buckle to a position where it could hold the bar when I couldn't push it. I pressed a weight 5kg heavier than usual by myself without worrying about being hit. It's really great when used in the right situation.

Oh, by the way, there is also everyone’s favorite gantry rope. Don’t think that this small device is not elegant. The last time I saw a guy practicing rope clamping on his chest, his entire upper body swayed like a plastic bag in the wind, and his arms were flying fast. The weight was purely carried by inertia, and even after 10 sets, he couldn't feel the contraction of his chest. The correct way to use it is to stand firmly with your feet forward and backward, your core is tight and your upper body is almost motionless. Your upper arms maintain a fixed angle parallel to the ground. Only your forearms move in the direction of the rope. Stop for one second at the top. Try it. If you reduce the weight by half, the soreness will be three times stronger than if you throw 15kg. The same goes for practicing rope push-downs. Don't press your entire upper body up. Keep your upper arms close to your sides and only move your forearms. The feeling in your triceps will come out instantly.

Many people don’t regard resetting the equipment as part of the method of use. I stepped into this pit last time. I went to the gym at around 10 o’clock in the evening. Two 20kg weights were inserted into the Smith rack and no one took them off. I didn’t pay attention to loosen the safety buckle, and the bar suddenly fell down and almost hit my foot. From then on, no matter how tired I was, I would dismantle the weights and put them back on the rack. The dumbbells were also arranged according to the weight. It really saved other people’s troubles and my own.

In fact, there is really no need to be so mysterious about how to use the equipment. No matter how many online tutorials you read, it is better for you to sit on it and adjust it to a suitable position. Try two sets of light weights to feel whether the muscles are exerting force and whether the joints are tingling. The one that suits you is right. After all, equipment is dead and people are alive. The best way to help you achieve your training goals safely is the best way to use it.