Walking through the aisles of gym equipment of different shapes and structures that look like straight out of some Hollywood sci-fi movie might appear intimidating in the first glance. Looking at the instructions might also seem of no help if you are a beginner. The handles, knobs and weight attached to it might not make any sense and you might feel completely flabbergasted. If you are one of us, lets make life a little easier by just unfolding the hidden instructions of using these machines and walk like a pro next time you pass through these mechanical giants and pick the right one to increase awesomeness in your physique.
So, here is your handbook with a step by step information you need to nail it in the gym:
CHEST PRESS MACHINE
Muscle Worked: Chest, Triceps, Shoulders
How to use: Adjust your seat height to set the grip at chest height and rest your back on the seat for a better posture. Without locking your elbows grasp the handles and push the bars outward with full extension. Increase the weights with each set comprising of 12-15 reps.
PEC FLY MACHINE
Muscles Worked: Chest
How to use: Adjust your seat that allows a good stretch across your chest resting your feet flat on the floor and your head and neck on the bench. Holding the grip with your palms, bring the arms near to your chest and take it back.
SHOULDER PRESS MACHINE
Muscles Worked: Shoulders, Triceps
How to use: Position your body in a way that the grip handles are between your ear and shoulder. Holding the grip, press the handles over head with the upper arms vertical and elbows slightly bent. Bring the handles back to between your shoulders and ear. Repeat.
SIDE LATERAL RAISE MACHINE
Muscles Worked: Shoulders
How to use: Sit straight with your shoulders resting straight on the machine. Hold the grips with upper arms perpendicular to the floor and elbows bent at 90 degrees. Lift your arms to the sides and till your arms are parallel to the floor.
FRONT LAT PULLDOWN MACHINE
Muscles Worked: Middle back, Lats, biceps.
How to Use: Grasping the bar on equal distance on each side, lean back slightly while pulling the bar downwards towards the chest. Keep your back slightly while performing this move. Pause for a couple of seconds and return to the starting position while bringing your back completely straight.
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CABLE ROW MACHINE
Muscles worked: Middle back, lower back, Lats, biceps.
How to Use: With arms grasping the handles, sit with your chest up and back straight. Squeeze your shoulder blades while pulling the handles towards your torso. While doing this you should feel a good stretch on your lat muscles. While maintaining the posture, return to starting position.
LEG PRESS MACHINE
Muscles worked: Quadriceps, calves and hamstrings.
How to Use: Sitting on the leg press seat, load the amount of weight you want to lift. On the pressing platform, place your legs at equal distance. Disengaging the safety levers either side of the seat, start pressing the weight keeping your knees unlocked. Breathe properly and perform at least 12-15 reps.
LEG EXTENSION MACHINE
Muscle Worked: Quadriceps.
How to Use: Adjust the seat to make your back flat against the seat and keep the footpad in a way that it rests on the lower part of your shins. With your chest up and knees bent at a 90 degree angle choose weights you want to lift. Now holding the handles on each side of the machine and move your legs in an upward motion by extending your legs fully until your knees become straight and slowly come back to the starting position. Remember not to lock your knees while following this exercise.
SEATED LEG CURL MACHINE
Muscle Worked: Quadriceps.
How to Use: Adjust the machine in a way that the foot pad rests above your heels. Sitting straight on the seat keep your legs straight in front of you. After putting your desired weight, start pulling your legs towards you so that it makes a 90 degree angle, while squeezing your calf muscles.
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Smith machine is an all rounder machine that helps you do many exercises that involve weights. This is assisted weight training machine that helps you lift more weights and reduces the chances of injury, if of course right posture is followed correctly. Smith machine consists of a fixed steel barbell.
Stationary bike: Adjust the seat of the bike and keep your back straight, abs tucked and pelvis pushed forward. While grasping the stationary handlebars, bend your knees and start the way you do cycling. Start with warm up and then gradually increase the speed for better cardio exercise.
Elliptical trainer or Cross Trainer: An effective cardio workout machine that provides slow yet considerate amount of calorie burn. Grasping the stationary handlebars, place your feet on each of the pedals carefully. Keep your back straight, and start moving while balancing your leg and arm movement.
Stair climber: Stair climber is an amazing cardio workout machine that works on your lower body. Walk or climb just the way you do while climbing stairs.
Treadmill: You can do running, walking etc on a treadmill while increasing the speed. You can adjust the speed and set the incline according to your liking to feel the burn.
So, get the most out of each drop of sweat and each minute you spend at gym with this is complete guide on how to use the machines properly. If you still have any doubts, don’t hesitate to take the help of the trainers at your gym to avoid any injury. Let us know your thoughts in the comments section below and we’ll come back with more such interesting articles. Till then, stay active, stay happy!