The gym is a great place to break out a sweat, build up your fitness, and get to know people with similar interestes and goals. Not sure where to begin when it comes to gym machines? Haven't had the chance to chat with a personal trainer? In this instance, using the gym equipment can be confusing and a little daunting. Some equipment not only LOOKS complex, but actually is difficult to use. It is crucial that you learn how to use them properly to prevent injuring yourself and to ensure you achieve your goals.
Prior to getting started: The warm up
Before starting your routine, ensure you are doing a 5-minute warm-up by stretching, walking or using an elliptical machine, treadmill or upright bike. You can also add cardio between machines. This is not limited to cardio equipment, you can add some cardio by doing jumping jacks, burpees or high knees.
To ensure you get the maximum benefits of your workout, start with a weight where you think you can only manage 10 to 12 repetitions, then lower the weight and go on to finish 20 reps total. Since you're doing just one set of 20 reps it's important to keep them consistent, but make sure to stop if you're feeling discomfort.
Machine 1: Vertical Chest Press
The vertical chest press is a machine that works your upper body. It has two long handles coming from above the seat that move forwards and backwards. The first thing you need to do is to make sure that you are in the right position. You'll want to adjust the seat and weight so that:
The machine's handles come up to the middle of your chest
Your feet are flat on the floor, with your legs bent at a 90 degree angle
You can reach up and align your forearms with the handles
You can do 10-12 reps
In order to begin:
Sit down with your back against the support and your feet flat against the floor.
Then, using an overhand grip, align your forearms with the handles and press out for two seconds, exhaling as you do.
Inhale as you release or go back to the starting point for two seconds.
When doing this, make sure you do not lock your elbows.
Some vertical chest press machines will allow you to make small modifications to adjust your workout. This can include:
The ability to work one arm at a time
The ability to adjust the handle width (wider apart handles target your outer pecs while handles that are closer together target your inner pecs)
The ability to adjust seat height (raising the seat forces your lower pecs to work harder whilst lowering it forces the upper pecs to work)
Different grips that let you work on different muscles in the chest
Machine 2: Lat Pulldown
The lat pulldown machine has a wide bar that's attached to a pulley at the top and is designed to work your back muscles. To use this machine, first set the weight appropriate for you. Then sit down and adjust the leg/knee pad so that it is comfortable but stops your legs from moving.
Sit facing towards the machine with your legs clamped under the pads, reach up and hold the bar handles with your chest upwards and out. Retract your scapula and arch your back then take hold of the bar with a wide grip. Exhale as you slowly pull the bar down to your chest. Make sure to pull through your elbows and squeeze your shoulder blades together.
Raise arms back up to release but keep elbows slightly bent. Keep your chest up and back arched. Do not swing the weights back down, instead hold them for two seconds each rep and release steadily for two seconds.
Repeat until you reach fatigue, lower the weights and go on to 20 reps.
Machine 3: Leg Press
The leg press machine is one of the most commonly used gym machines for legs and has a seat with a square plate right in front of it that you push in order to develop your leg muscles. Again, before using the machine set the appropriate weight and adjust the seat (move it backwards if you're taller and forwards if you're shorter), then sit facing the plate.
Place your feet on the footplate about hip-width apart with your heels resting firmly against the pate. Your legs should form a 90 degree angle at the knees. Reach down and grab the assist handles to either side. While exhaling, extend your legs and push the plate forward in a slow and controlled movement. Hold for two seconds.
While inhaling, slowly bend your knees and return the footplate to the starting position, again in a slow and controlled manner.
You may also adjust your stance if you are doing multiple sets.
A wide stance will work your inner thigh
A narrow stance will work the outer thighs
Placing your feet higher on the platform will work your hamstrings
Placing your feet lower on the platform will work your quads
While it's good to have some insight into the use of these machines, it's always best to have a trainer handy to guide you step by step until you are comfortable to continue on your own. Personal Trainers can help you choose the machines best suited for your fitness goals, keep you engaged, and help you prevent doing any sort of damage to your muscles, joints and ligaments. Give us a call today about Personal Training which can help you get more familiar with all our equipment from day 1.