What you need to know about integrated trainers

Comprehensive trainers are also called multifunctional trainers and are often called comprehensive multifunctional training equipment. It can be targeted to train a certain part of the body and meet the exercise needs of body parts. Can assist us to complete the front push, high pull (front), high pull (back), low pull, butterfly chest, kicking, vertical kicking, vertical lifting, curved arm pull-up, curved arm, abdominal, double bar, leg lateral extension and other training actions; all-round training to the abdomen, arms, back, chest, legs, hips and other muscle groups, shaping the body, enhance body coordination.  

Common Exercises

• Alternate Chest Clamp：Choose the appropriate weight, back to the integrated trainer, lunge forward to prepare, grab the bird handles with both hands, open the arms to the opposite direction, feel the back squeeze; exhale the left hand inward pinch the chest, inhale and restore to the initial position, alternately change hands to repeat the whole action; pay attention to the whole chest tighten the abdomen, feel the chest taut, and repeat the whole action!
• Unilateral Lateral Raise：Choose the appropriate weight, lateral integrated trainer, standing position, the inner hand to grab the column to maintain balance, the outer hand to grab the bottom of the bird handle; shoulder abduction, the outer arm up until the arm is parallel to the ground; slowly back to the starting position, repeat the whole action; pay attention to the shoulder do not relax, continue to maintain tension.
• Calf Kick：Lateral integrated trainer, one hand to grab the side column, the other side of the waist, keep the body stable; the inner leg tied tied, to maintain a slightly open posture; chest and abdomen, waist and back straight, stable core; the inner leg kicked back, complete the number of sets of alternating legs; pay attention to kicking power and amplitude to be moderate!

Preparation before use

Before each use, carefully check whether the screws, pulleys, ropes and other parts of the gantry are firm and not loose. Ensure that all adjusting mechanisms (e.g. weight adjuster, angle adjuster, etc.) are working properly without any jamming phenomenon. Wear suitable sportswear and shoes, avoid wearing too loose or slippery clothing to prevent injuries. Warm up well before use, especially for the muscle groups you are about to exercise, to minimise the risk of muscle strain.

Correct Operation

Adjust the weight and angle reasonably according to your training level and target muscle groups. Hold the handles with both hands in a positive or opposite grip to ensure a firm grip and avoid disengagement during training. Keep your elbows slightly bent to avoid overextending or locking out your joints to minimise the risk of injury. Control the amplitude and speed of your movements during the training process, and keep them smooth and consistent at all times. Avoid sudden acceleration or deceleration to ensure that your muscles are fully stretched and contracted throughout the process. When training, pay attention to the coordination between breathing and movement. Usually, exhale when exerting force and inhale when relaxing. Avoid holding your breath or breathing poorly to avoid increasing the burden on your heart.

Precautions

Arrange the training intensity and frequency reasonably according to your physical condition and training plan. Avoid over-training leading to muscle fatigue, soreness or strains.

Always maintain correct posture and balance during training. Avoid falls or injuries due to improper posture or loss of balance.

Regularly check the parts of the gantry for wear and tear or damage and replace or repair them promptly. Keep the equipment clean to avoid dust and dirt affecting the usage effect.

Hope the above can help you use the integrated trainer for fitness training in a safer and more efficient way. Enjoy the fun and sense of achievement brought by sports exercise!