1. Treadmill

Usage: Stand on the running belt and gently hold the handrails. Start with a low speed to warm up. Keep your body upright and land softly on your feet. Increase speed gradually. Slow down before stopping.

Effects: Improve cardiopulmonary function, burn fat, enhance leg muscle strength and boost physical endurance.

2. Stationary Exercise Bike

Usage: Adjust the seat height. Keep your back straight and grip the handles. Pedal smoothly with steady force. Do not hunch your back.

Effects: Low-impact aerobic exercise. Consume calories, strengthen leg muscles and reduce pressure on knee joints.

3. Elliptical Trainer

Usage: Stand on the pedals and hold the movable handles. Coordinate your arms and legs during movement. Keep your feet flat on pedals at all times.

Effects: Full-body aerobic training. Protect joints, improve body coordination and shape the legs, hips and arms.

4. Rowing Machine

Usage: Sit on the seat and fasten the foot straps. Push with legs first, then swing hips and pull the handle toward your chest. Return slowly in reverse order.

Effects: Exercise over 80% of body muscles. Enhance cardiopulmonary capacity and strengthen back, core, arm and leg muscles.

5. Dumbbells

Usage: Select proper weight. Tighten your core during training. Control movement speed and avoid swinging. Exhale when exerting force and inhale when relaxing.

Effects: Build muscle strength, increase muscle mass, shape body lines and improve bone density.

6. Chest Press Machine

Usage: Adjust the seat to align handles with your chest. Push handles forward slowly and return in a controlled way. Do not fully lock elbows.

Effects: Mainly exercise pectoral muscles, triceps and front shoulders, to strengthen upper body pushing strength.

7. Lat Pulldown Machine

Usage: Sit firmly and fix thighs under the baffle. Pull the bar down to your upper chest with chest out. Release slowly.

Effects: Train latissimus dorsi muscles. Widen the back, improve posture and relieve upper back tightness.

8. Leg Press Machine

Usage: Sit and place feet flat on the plate. Push upward without fully locking knees. Lower the plate slowly and keep knees from caving inward.

Effects: Target quadriceps, glutes and hamstrings. Boost lower limb strength and help improve hip and leg shape.

9. Ab Roller

Usage: Kneel on a yoga mat. Hold the wheel, roll forward slowly with core engaged, then pull back. Avoid sagging your waist.

Effects: Strengthen deep abdominal core muscles, tighten the abdomen and improve core stability.

10. Resistance Band

Usage: Choose suitable tension. Fix one end securely. Keep movements steady and never suddenly release the band.

Effects: Portable strength training. Shape muscles, assist rehabilitation and improve muscle flexibility.

11. Foam Roller

Usage: Put the roller on tight muscle areas and roll slowly. Avoid rolling directly over bones and joints.

Effects: Relax fascia, ease muscle soreness after workouts and relieve muscle tension.