Understanding how to use and progress through the weight machines at the gym helps you not only get a good workout,
but also avoid injury. Weight machines offer a fixed motion system where
exercises are guided by the machine, helping target specific muscle groups in a
stabilized, controlled environment. It’s a great way to add variety to the functional strength training workouts you may already be doing
with free weights, balls and bands. Because range of motion is consistent for
each repetition, this type of movement may feel more familiar and intuitive and
can help prevent injury and promote good form.
Every fitness level can benefit from weight machines at the
gym, but beginners often feel more comfortable starting with this type of
equipment. Advanced exercisers are also attracted to the consistent and
dependable range of motion because they can safely use heavier weight to build
more strength in specific muscle groups (like a very heavy bench press).
Keep
these tips from Life Fitness in mind when using weight
machines:
• Select the proper weight machine for the
part of the body you wish to work. All weight machines at the gym will have
placards that show which muscle groups are being worked.
• Review the instructions and reference the
on-product diagram to make sure you're comfortable with the movement.
• Take the time to adjust the weight machine
to fit your body. Most machines will have a seat adjustment or options for
moving the arm and leg position.
• Pick a weight appropriate for your fitness
level. Challenge yourself to fatigue in 10-12 reps. Complete three sets of
10-12 repetitions with a few minutes rest in between before moving to the next
machine.
• Be respectful of the next user. Wipe down
the machine and return the settings to a neutral position.
Here
are a few of our favorite machines to get you started and give you a full body
workout:
1. Chest
Press Machine: Flat or incline, you sit or lay down, grip a pair of
handles, and then push your arms out and away from your body.
2. Pull-Down
Machine: You sit down, reach up to grab the bar and pull it down towards
your torso, until the bar touches your chest. This works your lats.
3. Seated
Row Machine: It’s the exact opposite motion of the chest press: sit
and pull the weight towards your body.
4. Leg
Press Machine: Lie down, bend your knees, place your feet on the platform
and press your legs away from your body.
5. Abdominal
Crunch Machine: There are several variations of this machine with the main
movement crunching forward and contracting the abs.
This Fit Tip was provided by Life Fitness August 15th, 2012
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