How to use the health riding machine

We can see that although the exercise machine is small and easy to operate, but the use of the exercise machine is able to exercise most of the muscle parts of the body, have a better exercise effect. Here's a look at the training method of the exercise machine.

Basic training method

Sitting on the cushion of the machine, the arms straight arm forward flat out to hold the handrail, head up, both feet in the stirrups, stomp down hard, and at the same time arms bent elbows backward pull, until the legs straight, and the body as far back as possible. Then return to the initial position in a controlled manner under the effect of self-weight.

Stretching exercise

Sit on the cushion of the exercise machine, bend your upper body as far forward as possible, keep your abdomen close to your thighs, and lower your head. Hold the armrests with your arms straight outstretched in front of you and place both feet on the top of the stirrups. When both feet are stretched downward, pull your arms back and lean your upper body back to fully extend your body into a reverse arch.

Arm flexion training

Sit on the machine, keep your upper body upright, hold the handrail with straight arms forward, and step on the top of the stirrups with both feet. Then use arm strength, legs are passive force, bend elbows back and pull the handrail to the front of the abdomen, large arms close to the side of the body, so that the body is almost upright.

Straight arm training

Sit on the machine, keep your upper body upright, hold the handrail with straight arms and both feet on top of the stirrups. Mainly use the force of straight arm downward pressure, legs are also passive force, so that the body spread. The angle between the upper body and the legs is about 150 degrees.

Leg press training

First, adjust the cushion of the exercise machine to a higher level, then sit on top of the exercise machine, with your arms straight down and hold the handrails, and both feet on the stirrups, with the angle of your legs at 90 degrees. Use the power of the feet downward stirrups to make the body is upright, arms passive force bending elbows back to the limit, elbows are located behind the body.

Wrist strength training

Sit on the machine, reach forward with both hands and hold the handrails, step on the stirrups with both feet, the angle between the legs should be less than 90 degrees, use the wrists to pull back and the wrists to press down to make the body upright.

One-arm training

Sitting on top of the exercise machine with one hand reaching forward to hold the handrail, while the other hand is behind the waist and both feet are on top of the exercise machine stirrups. Pull back with one hand and press down with both legs to make the body almost upright. The two hands can alternate to do.

Leg Clamp

Do it on the machine, keep your upper body upright, keep your knee joints inward, put both feet on the stirrups of the machine, and then push down with your legs, while pulling your arms back with your elbows bent, so that your body spreads.

Lateral training

Sit on the machine with one arm in front of you holding the handrail and the other arm hanging naturally at your side; step on the stirrups with the opposite foot and land on the other foot with the full foot. Use the strength of the upper and lower limbs on the opposite side to keep the body upright, alternating between the two sides.

Sit-ups

Sit on top of the machine, hold your head with both hands, hook your feet to the beam below the handrail, lean your upper body back, and then slowly lift your upper body back up after your body is in a straight line.

Note on the use of exercise machines

1, when doing the exercise machine, pay attention to the controlled stretching and tightening of muscles. 2, the movement of the exercise machine should not be too fast and uneven force, that is easy to appear sports injuries. 3, lumbar spine pain patients, patients with severe hypertension and serious cardiovascular patients are strictly prohibited to use this equipment.