What equipment is suitable for girls to practice in the gym

The equipment suitable for girls in the gym mainly includes elliptical machines, sitting rowing machines, high position pullers, Roman chairs, and dumbbells. These devices can specifically improve cardiovascular function, shape back lines, enhance upper limb strength, tighten waist and hips, and flexibly adjust training intensity.

1. Elliptical machine

The elliptical machine has a small impact on the knee joint and is suitable for aerobic weight loss and improving cardiovascular function. During exercise, resistance and slope can be adjusted, and heat can be dissipated through coordinated use of hands and feet. This is especially suitable for women who are recovering after childbirth or have a large weight base. Keep your back straight during use and avoid knee adduction.

2. Sitting Rowing Machine

The sitting rowing machine mainly exercises the latissimus dorsi and trapezius muscles, helping to improve the round shoulder hunchback posture. During the movement, it is necessary to tighten the core and retract the scapula to drive the handle to the abdominal position. Beginners can start with light resistance to avoid compensatory force from the waist.

3. High position pull-down device

The high position pull-down device targets the upper back muscle group and can shape a straight back line. Adjust the seat height during training to secure the thighs, and lower the crossbar to the collarbone position to maintain shoulder heaviness. Wide grip distance focuses on the latissimus dorsi muscle, while narrow grip distance strengthens the rhomboid muscle.

4. Roman chair

The Roman chair strengthens the core muscle group and tightens the waist hip curve through goat push up and side waist training. When lying forward, press your hips against the cushion and lift your upper body to align with your legs. Lateral lumbar training requires controlling the amplitude to avoid excessive lateral flexion of the lumbar spine.

5. Dumbbell

Dumbbells can complete multi angle training such as lifting and flying birds, and can flexibly adjust weight to meet the needs of different stages. Newcomers are advised to start with 1-2 kilograms and maintain a neutral wrist position when performing biceps bending or shoulder exercises. Rest between groups for 30-60 seconds. Female fitness should combine aerobic and strength training, with 3-4 workouts per week, each consisting of 20 minutes of aerobic and 30 minutes of equipment training. Warm up and stretch thoroughly before and after exercise, and pay attention to hydration during training. Increase the intake of high-quality protein and dietary fiber in diet, and avoid fasting training. During the physiological period, the intensity can be reduced and low impact equipment such as elliptical machines can be selected. If there is lower back pain, Roman chair weight-bearing exercises should be avoided.