sop流程-hc工作流程-力量型健身器材中英文說明

1、目的 ：使員工對器材有更多的認識及了解，更好為客戶效勞。 力量型器材：史密斯機、腹肌椅、啞鈴、肩部推舉、胸部推舉、腿部伸展及高拉訓(xùn)練器 程序：一 .Shanld press use method and matters needing attentionMethod of use:One: According to the height of the seat height adjustment, treatment in shoulder balance. Two: Accord to the requirement of setting the weight of t piate. Thr

2、ee:Wheninuse sit up straight ,hads upup ,slowty lower thereturn.Matters needing attention:One: NO more then their own weight to set, to balance body device. Two:Dyank ，the sickand children should be used ander the condition of a guardian.肩部推舉使用方法及考前須知使用方法：1. 可根據(jù)身高調(diào)節(jié)座椅，處理在肩部平行位置。2. 可根據(jù)自身要求設(shè)定鈴片重量。3. 使

3、用時，坐直，兩手向上推舉，緩慢返回?？记绊氈?. 不可超過自身要求設(shè)置重量，要到達體器平衡的狀態(tài)。2. 酒醉者、身體不適者及兒童要在有監(jiān)護人情況下使用。二.Chest press use method and matters needing attentionMethod of use :One:According to their own requirements debugging seat,keep the car handle at chest level. Two:Accord to the requirement of setting the weight of piate. T

4、herr:When in use, two hands go ahend pushing the line pushed back.Matters needing attention:One:No more then their own weight to set, to balance body device. Two:Dyank,the sickand children should be used ander the condition of a guaidian.胸部推舉使用方法及考前須知使用方法：1. 可根據(jù)身高調(diào)節(jié)座椅，保持車把手在胸部水平上。2. 可根據(jù)自身要求設(shè)定鈴片重量。3.

5、 使用時，兩手向前推進，推把直線型緩慢推回?？记绊氈?. 不可超過自身要求設(shè)置重量，要到達體器平衡的狀態(tài)。2. 酒醉者、身體不適者及兒童要在有監(jiān)護人情況下使用。三 .Leg extension press use method and matters needing attentionMethod of use:One: According to the comfort of the cushion and the regulation of leg set. Two: Accord to the requirement of setting the weight of piate. The

6、rr:When in use,acalf in the leg pads extend slowly back, O nobunao.Matters needing attention:One:No more then their own weight to set, to balance body device. Two:Dyank,the sickand children should be used ander the condition of a guaidian.腿部伸展使用方法及考前須知使用方法：1. 可根據(jù)舒適度調(diào)節(jié)靠墊及壓腿設(shè)置。2. 根據(jù)自身要求設(shè)置鈴片重量。3. 使用時，小

7、腿在壓腿墊后，延長小腿伸直后慢慢退回。考前須知：1. 不可超過自身要求設(shè)置重量，要到達體器平衡的狀態(tài)。2. 酒醉者、身體不適者及兒童要在有監(jiān)護人情況下使用。1四 .High training device press use method and matters needing attentionMethod of use:One:According to their own requirements debagging seat height and leg padset.Two: Accord to the requirement of setting the weight of piat

8、e. Three:When inuse,the legpress cushion,whih both hands hoiding the handle down, can not be too fast slowly to back.Matters needing attention:One:No more then their own weight to set, to balance body device. Two:Dyank,the sickand children should be used ander the condition of a guaidian.高拉訓(xùn)練器使用方法及考

9、前須知使用方法：1. 可根據(jù)自身要求設(shè)定壓腿及座椅高度設(shè)置。2. 根據(jù)自身要求設(shè)定鈴片重量。3. 使用時，腿壓在靠墊下，雙手把車桿向下拉，慢慢在向回上。考前須知：1. 不可超過自身要求設(shè)置重量，要到達體器平衡的狀態(tài)。2. 酒醉者、身體不適者及兒童要在有監(jiān)護人情況下使用。五. Smith machine press use mentod and matters needing attention Method of use: One: Upper extremity exercises: smith madine can be sitting and standing posture, shou

10、lder exercise, can also do the biceps curl. Two: Trmk extremity: edible smith machine lexercises exercises evexy angte of the bench press ,to exercise the chest, through the deadlift,androwing exercises to exercise the back and waist muscle groups. Trree: lower extremity exercises: can do squat and

11、stand the heel raise actlonto exercile the muscle of the leg and calf muscle .Matters needing attention: One: Dont because of resistance pulley exists.despise weight ,just started using smith exercises,friends tend to pat the weights applied to very heavy, I feel so cight,But in a pash or lift the w

12、eight of time , weight is also due to resistance force to increase the original weight, so it is easy to cause muscle or joint in juvy. Two: In practice the chest or shouder when used bench, bench around adijust direction is very import ant, other wise it will cause the body to the muscies on the si

13、de ander pressure, can make both sides of boby muscle imbalances, muscle circum feren ce will also have the difference, so the debug on is very imponant. 史密斯機使用方法及考前須知使用方法：1. 上肢練習(xí)：史密斯機可以進行坐姿推肩練習(xí)，也可以做肱二頭肌的彎舉練習(xí)。2. 軀干練習(xí)：使用史密斯機練習(xí)各個角度的臥推，來練習(xí)胸部，通過硬拉，俯身劃船練習(xí)來鍛煉背部。3. 下肢練習(xí)： 可以做深蹲和站姿提踵動作來和腰部區(qū)鍛煉大腿肌群和小腿肌肉。考前須知：1

14、. 不要因為有抗阻力的滑輪存在就輕視重量，不要已開始把重量加到很重，下落時感覺輕，但推起或舉起重量時，重量也會因為抗阻力的發(fā)力加大原有的重量，這樣很容易造成肌肉拉傷或者是關(guān)節(jié)損傷。2. 在練習(xí)胸部或肩部時，會用到長凳，調(diào)整長凳的前后左右距離很重要，距離不好會使身體兩側(cè)肌肉承受壓力不同，會使身體兩側(cè)的肌肉失衡，肌肉圍度也會有差距，所以長凳的調(diào)試很重要。六.ABS press use mentod and matters needing attention Method of use: One: According to their own requirements and then pressu

15、re at the bottom cushion, the body lies straight in the chair. Two : Supine on the ABS chair,back close to the board chair,with his hands behing his hend side, open the arm,foot pressure in cushion tighten abdominal muscles, then raise your upper body, lower back cant leace the chair, hold for two s

16、econd, then siowly return to the start positon.Matters needing attention:One: Before the campaign must take afew minutes to do warmup exercicise.Two: Do not impatient, muscle training, moves more slowly ,the effect is more obvious,and the action is really effective to rush to finish. Therr:Body fat

17、people must first do cardio exercise,such as jogging riding fithess vehicles ,To do four to fice times of cardio pulmonary exercise every week,and do cardio time must be more then 40 minutes,If you do resistance training is of no use ,because you traimded the muscies are fat to cover . Four:Movement

18、 forced expiratory and inspiratory. Five: Poing abdominals, lower back muscles to antagonist muscles,and lower back problems people have to go to see a doctor,do abdominal muscle training must act accord to ones capabinty,iower discom fort when to stop.Six: Want to build perfect ABS,to :Resolve+Stam

19、ina+Persistence.腹肌椅的使用方法及考前須知使用方法：1. 可根據(jù)自身要求設(shè)定腹肌椅的高度，將腳壓在靠墊后。2. 仰臥在腹肌椅上，下背部緊貼椅板，雙手放在頭側(cè)，手臂翻開，雙腳壓在靠墊后，收緊腹部肌肉，然后抬起上身，下背部不能離椅，保持兩秒鐘，然后慢慢回到開始姿勢?？记绊氈?. 運動前一定要花幾分鐘做熱身運動。2. 切勿急躁，肌肉訓(xùn)練中，動作越是緩慢，效果就越是明顯，并動作確實比局促做完來的有效。3. 體脂肪多的人一定得先做心肺運動，如慢跑、騎健身車等。每星期要做四至五次心肺運動，做心肺運動在40分鐘以上。如果單做阻力運動訓(xùn)練時沒有用的，因為你訓(xùn)練出來的肌肉被脂肪蓋住了。4. 運

20、動時要用力吐氣，反之吸之。5. 做腹肌時，下背的肌肉為拮抗肌，所以下背有問題的要先看醫(yī)生，做腹肌訓(xùn)練一定要量力而為，下背不舒服時，就要停止。6. 想要鍛煉完美腹肌，就要：毅力+耐力+恒心。七.Dumbbel press use mentod and matters needing attention Matters needing attention: Press dumbbell moves too fast, and swing the body, is easy to cause muscle injury, severe cases may even lead to muscle tear, the dumbbell is too heavy, not in their scope of