1. Cardio Equipment

Treadmill

Usage: Stand steadily on the running belt, hold handrails lightly. Start at low speed for warm-up. Keep your upper body upright, land softly with feet. Do not jump on the belt. Slow down and stop gradually after exercise.

Stationary Exercise Bike

Usage: Adjust seat height so knees are slightly bent at the bottom of pedal rotation. Grip the handles, keep back straight. Pedal smoothly with even force. Avoid hunching your back.

Elliptical Trainer

Usage: Stand on the pedals, hold the moving handles. Keep torso stable. Push and pull handles together with leg movement. Keep feet fully touching pedals all the time.

Rowing Machine

Usage: Sit on the seat, fasten foot straps. The sequence: legs push first → then hip swing → finally pull arms toward lower ribs. Return slowly in reverse order. Do not use only arm strength.

2. Strength Training Equipment

Dumbbells

Usage: Choose proper weight. Keep core tight during movements. Control the speed, avoid swinging the dumbbells. Breathe out when exerting force, breathe in when returning.

Barbell

Usage: Check weight plates are fixed tightly. Keep your back neutral. Do not arch waist excessively. Ask a partner to assist for heavy lifting.

Chest Press Machine

Usage: Adjust seat height so handles align with chest. Push handles forward slowly, then control the return movement. Do not lock elbows completely.

Lat Pulldown Machine

Usage: Sit down, fix thighs under the baffle. Pull the bar down to upper chest, keep chest out. Release slowly, do not let the bar snap upward.

Leg Press Machine

Usage: Sit and place feet flat on the plate. Push the plate upward, knees should not fully lock. Lower the plate slowly, do not let knees cave inward.

3. Auxiliary & Core Fitness Gear

Ab Roller (Abdominal Wheel)

Usage: Kneel on yoga mat, hold the wheel. Roll forward slowly while keeping core tight, then pull back. Do not sag your waist. Beginners can use small movement range.

Resistance Band

Usage: Choose band of suitable tension. Anchor one end steadily. Keep movements controlled, avoid sudden release which may cause rebound injury.

Yoga Mat

Usage: Lay flat on the ground. Use for sit-ups, yoga and stretching. Prevent slipping and cushion joints. Keep the mat dry.

Jump Rope

Usage: Adjust rope length. Keep elbows close to sides, use wrist to swing rope. Land softly on forefeet. Stop if feeling dizzy.

Foam Roller

Usage: Place the roller under tight muscles. Roll slowly on muscle groups. Avoid rolling directly on bones and joints.