What you need to know when playing with fitness equipment

　　1. Weight

　　If you are increasing the size of your chest muscles, it is best to use 60%-80% of your maximum strength. exercise , usually 12-15 in a group； If you want to exercise maximum strength, use more than 90% of your maximum strength to complete it, usually 6-8 sets are used.

　　2. Speed

　　During this process, the speed of the push-up should be kept slightly faster than the speed of the push-down. At the same time, there should be a pause of 1-2 seconds both when pushing up to the top and when pushing down to the lowest point.

　　3. Breathe

　　The use of breathing is generally related to your strength； When pushing up hard, exhale the air in the lung lobes in one breath, and then take a big breath during the lowering process. This is to better combine oxygen with blood and maximize oxygen utilization.

　　4. Angle

　　The size of the angle determines whether the action point of this action correctly stimulates the muscles you want to exercise.； For example, to train your chest muscles, the incline press exercises your upper chest, the bench press exercises the middle part of your chest muscles, and the incline push-down exercises the lower part of your chest muscles.

　　5. Interval time and number of exercise groups

　　Generally, 3-5 groups of continuous stimulating exercises are required to exercise each part of the muscles, with 10-20 movements per group, and a rest interval of 1-2 minutes between groups.

　　6. Protection

　　It is recommended that when exercising, it is best to practice with a partner. This is for your safety, because the weight and movement route of the free equipment are completely chosen by yourself. If your muscles are fatigued or heavy weight is used, it is best to ask your partner to perform protective actions to avoid self-injury or other injuries.