Training with weights on a gym machine for fitness

The main advantage of weight machines is that they are relatively safe and easy to use. Experts often advise new trainers who start their first bodybuilding program to start with machines, and not with free weights. This is because machines dictate exercise in many ways. Through the guiding movement, the machines automatically initiate the right shape and help to avoid health-issue. Before starting any exercise on the machine, be sure to adjust the seat according to your height and weight according to your fitness program. Here are the ten most common bodybuilding routines you could do:

Leg Curl

Recumbent

Lie face down and hang your ankles behind a padded bar.
Push your hips down and bend your knees to bring your heels towards your buttocks.
Straighten your legs to return to the starting position.
Sitting position

Sit back and hang your ankles behind a padded bar.
Lift your legs until they are parallel to the floor.
Bend your legs to the starting position.
Leg press

Lie on your back with your knees bent.
Place your feet against a cushion.
Push your legs up and forward, but stop a few degrees before the straightest possible extension.
Bend your knees to return to the starting position.

Push the triceps

Sit down and mate the handles on your sides with bent elbows.
Stretch your arms and push down and back.
Bend your elbows and return to the starting position.
Arm or Biceps-Curl

Sit down and put your Arms in front of you.
Coupling the Handles.
Bend your elbows and pull them to your shoulders.
Straighten your elbows to return to the starting position.
On Some Machines:

Imagine yourself with your arms down.
Coupling the Handles.
Bend your elbows and pull them to the chest.
Straighten your elbows to return to the starting position.
Chest FlyChest Fly

Sit down and raise your forearms to chest level.
Place your forearms behind padded inserts or padded clutch handles.
Squeeze your forearms in front of you.
Return to the starting position.
On Some Machines:

Lie on your back and grab the handles above your chest.
Extend your arms to your sides.
Put your hands on your chest.
Return to the starting position.
Shoulder

Sit down and tighten the handles at chest or shoulder level.
Drag them up.
Lower Your Arms to the Starting Position.
Vertical Row

Stand in front of your hips, arms outstretched.
Coupling the Handles.
Bend and lift the elbows, pull the handles back and up to shoulder level.
Lower your arms to return to the starting position.

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