How To Use gym equipment
So, you've just joined a new gym. Good for you! If you're new to working out in a gym, getting your head around all of the Commercial Gym Equipment might be a little daunting.
It's easy to feel overwhelmed when it looks like everyone else knows what they're doing, and it can be tempting to head straight for the cardio section and avoid the workout machines if you're feeling intimidated.
If you're new to exercise or want to mix up your fitness routine and try something new, knowing how to use Gym Equipment correctly can help you to start working out with confidence.
After all, just because you're not sure where to start doesn't mean you should miss out on the benefits of strength training with gym machines.
1. Lat pull-down
A.Connect the long bar attachment to the Lat Pulldown machine.
B.Place your hands on the bar slightly wider than your shoulders in an overhand grip (palms facing away from you) and sit down on the bench, ensuring that your feet are shoulder-width apart and your legs are secure under the leg pads. This your starting position.
C.Lean back slightly from your hips and bend your elbows to bring the bar into your chest.
D.Lean forward and extend your elbows to return to the starting position. Repeat this process for 12-15 repetitions.
The lat pull-down can help you build strength, particularly if your goal is to do a pull-up. As your pulling strength increases, you`ll be able to move on to the assisted pull-up machine and eventually to an unassisted pull-up.
2.Seated row A.Connect the close-grip attachment to the Seated Row machine.
B.Place your hands on the close-grip attachment with a neutral grip (palms facing in). Sit down on the bench and place your feet on the foot plates. Extend your arms to hold the attachment at belly button height. Sit up tall and draw your shoulders down and back. This is your starting position.
C.Using the muscles in your arms and back, bend your elbows to bring the attachment in towards your belly button, making sure that your elbows gently graze the sides of your body.
D.Extend your elbows to return to the starting position. Repeat this process for 12-15 repetitions.
3.Bench press
The bench press, or chest press, is an upper-body weight training exercise in which the trainee presses a weight upwards while lying on a weight training bench. The exercise uses the pectoralis major, the anterior deltoids, and the triceps, among other stabilizing muscles. A barbell is generally used to hold the weight, but a pair of dumbbells can also be used
Barbell Bench Press Instructions
A.Lie flat on a bench and set your hands just outside of shoulder width.
B.Set your shoulder blades by pinching them together and driving them into the bench.
C.Take a deep breath and allow your spotter to help you with the lift off in order to maintain tightness through your upper back.
D.Let the weight settle and ensure your upper back remains tight after lift off.
E.Inhale and allow the bar to descend slowly by unlocking the elbows.
F.Lower the bar in a straight line to the base of the sternum (breastbone) and touch the chest.
G.Push the bar back up in a straight line by pressing yourself into the bench, driving your feet into the floor for leg drive, and extending the elbows.
H.Repeat for the desired number of repetitions.
