Learn to recognize (and use) your gym machines


Bad posture on gym machines can be dangerous in the long run. Take note of these basic tips to use them properly. Go for it!


Whether you are used to going to the gym or have not been to one for months, be clear: it is one of the simplest and most comfortable ways of practicing sport. The winter cold will have deterred you from going for a run (although you can also cheer up if you prepare properly, here are the keys). The gym equipment is your salvation in these days when you cannot imagine practicing in the wind, rain, or freezing temperatures. But launching requires, in addition to evident constancy, a series of requirements. One of the most common mistakes is starting your program without help. To start with a defined routine adapted to your level, it is necessary, if not essential, to consult a coach. 

Never start using the machines without warm-up: whatever the intensity of your activity, you need to prepare your body. In addition to stretching and warming up, hydrate yourself massively and try not to eat before exercise.

The different machines in the gym allow you to work on more specific body parts. 

The treadmill or stationary bike will be your star options to get 10 legs while the peck deck will make you work more intensely in your arms. The repetition is basic so do not hesitate to multiply the series always with a break in between (try not to exceed 30 repetitions if you are a beginner). Some machines like the treadmill allow you to continue with the exercise but at a lower intensity: it significantly reduces the pace, walking. Remember that in addition to the exercises done with the machines, you can easily practice at home. The crunch technique to lock abs ( here We explain how) it is ideal to complete your practice. And of course, some yoga poses can be performed from home, without having to attend a group class. Do not underestimate mutual support, if you can practice with a friend or even your partner, better than better.
Can you identify each of the machines in your gym? We clear your doubts with the description of its appearance and use. Work more specific parts of your body and enjoy all the comfort of the gym.


The stationary bike

The stationary bike


Perhaps it is the best-known machine. The regulation is basic: stand, stand next to the bike and put the saddle at hip height. Once on the bike, the leg will never be fully stretched and neither will we touch the handlebars with our knees.

Treadmill

Treadmill

Before you start running on the treadmill, you should know how it works and turns it off if necessary. Always start running smoothly and then increase speed. In the end, gradually decrease the pace, but never stop hitting.

The elliptical bike
The elliptical bike

Highly recommended so as not to make the joints suffer. Place your feet well in the center of the pedal, adjust the stride length at your natural pace. You can choose to move your arms or not, holding the oars. Tip: try to keep your abdomen tight throughout the exercise. As with the treadmill, before you start you must know how to safely disconnect it.

The Peck Deck
The Peck Deck


In this machine, you will work sitting, with weight, pecs, and shoulders. You make openings keeping your elbows at a right angle and your shoulders relaxed. At first, try a low weight and focus on breathing.

The stepper
The stepper
The device that simulates climbing stairs: take care that your knees never open and always go parallel. At first, try low resistance.

Dorsalera
Dorsalera

To work the back, thanks to the pulleys. Sit with your back very straight and carry the pulley behind the nape, never below the shoulders.

Abductors
Abductors

Sitting, opening, and closing the legs as if they were scissors. You will lock abductors and adductors, but you must take care of your knees: start lightly and fix your feet firmly in the stirrups.

Rowing machine
Rowing machine
Rest your heel on the pedal and adjust your foot with the straps. The back should always be straight, it is the hips that flex and perform the movement. Arms always fixed to the body, without opening the armpits, and the elbows below the shoulders: pull the pulley until your thumbs touch the stomach. The legs should never be fully stretched and you don't have to swing your body back to gain strength. 

The weight bench
The weight bench
The bench is basic for weight exercises. Sitting with your feet on the floor or lying with your arms outstretched, lift them in sets of 10.

The power tower
The power tower

This machine is ideal for working arms and abdomen. Hold on with both arms outstretched and lift the weight of your body.

The leg press
The leg press

Ideal for working legs, this machine is mainly used sitting. With your back supported, bend your knees to form a 90-degree angle. Push "the load" by stretching your legs in repeated movements.

View more home gym equipment at  weightsandbars. 

Location: 1033 S Bascom Ave, San Jose, CA 95128, USA

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