The ultimate beginners go-to exercises
Machine exercises are great for beginniners as they limit the range of motion and prevention from injury. Machine exercises are excellent for hotels, home gyms or drop setting when you dont want to spend time changing the plates on the barbell.
|Picture||Name of Machine Exercise|
|Calf Raises on Leg Press Machine This exercise is an alternate if your gym does not have a calf machine. Begin the machine calf raise by pressing up the weight with your feet firmly on the platform. (WARNING:...|
|Donkey Calf Raises |
Place your toes on the edge of a block and lean forward onto a bench or table for support. Have a partner sit across your hips to provide resistance (make sure they are not pl...
|Seated Calf Raises |
1. Sit on the machine with your thighs underneath the pads and with your toes on the bottom pad.
2. Lower your heels as low as you can (for a full range of motion).
|Standing Calf Raises While standing (as shown) or sitting in the machine, lower the weight until you feel your calves stretch. Then push the weight back up feeling your calves flex at the top of the e...|
|Hack Squat With your body firmly under the pads and your feet slightly out raise the machine with your calves and then unhook the safeties. Now lower your body until your knees reach a 90 de...|
|Leg Curl or Hamstring Curl 1. Lie on the machine comfortably while hooking your legs underneath the pad. If you are on the seated chair leg curl then sit comfortably with your legs between the pads. |
|One Legged Smith Split Squat Stand underneath a smith machine with the bar lying against your trapezius muscles. With one leg behind your body on a bench or ball lower your body slowly using the front leg. N...|
|Hip Adductor Sit in machine with inside of each thigh placed against pads. Slowly move each thigh toward the center of the body. Slowly move each thigh away from the center of the body to compl...|
|Leg Press Position yourself on the leg press machine comfortably. Put your feet up and hands on the grips at the side. While keeping your back pressed against the support and head straight...|
|Leg Extension To perform the leg extension, sit comfortably in the leg extension machine. Keeping your back and head straight, raise the weight until it is straight (as shown). Then proceed to...|
|What am I doing wrong||Can someone please tell me what I am doing wrong or what I should be doing more of or less of. I am getting very frustrated :( I go to the gym 5 days a week Monday 1 hour of strength training and then 30 mins cardio tuesday 60 mins of spinning ...|
|NEw to forum....frustrated||hi all. im new here and need some help... im trying to lose 30 lbs and doing alot to get there, but its not working for me..heres my schedule: 3-4 days treadmill 4-5 mph for an hour 1-2 days at gym on cardio machines for 1-2 hrs 2 days a...|
|fatigue day after exercising||Hello to all. I am 63 and have been exercising frequently for many years. My weight is 68,5 kg and ht is 5.6. However, I slacked off exercising the last two years and I am trying to get back into a regular routine. I have been swimming almost eve...|
|AB ENERGIZER||Hello. I bought the ABTRONIC a while ago and it never came (guy who shipped said he never got the payment) so I bought another one called ABENERGIZER. I hear it's suppose it work better. I'm 15 years old, 175 pounds, 5'11". I do lots of weight traini...|
|Problems with my thighs and butt [male]||Hi. I've always been kinda big for my age and stature. Last year, though, I decided to change my eating habits, and work out a bit more. I used to be 140 lbs, but now I'm 120. I used to do about 200 sit ups a night, as well as Dance Dance Revoluti...|
|The Perfect Pushup and Powertubes?||So basically I used to weight lift a lot from when I was 15-18 y/o and then stopped. Well I'm 22 and looking to get back in shape. I'm not over weight just skinny and ideally want to be ripped, tight, and strong again, but not necessarily huge or any...|
|Groin Exercize on Nike.com training website||I have been looking around for the exercise that nike.com football training has told me to do in lower body workouts it am confused on what they want me to do if anyone can tell me please let me know...|
|work out plan||Hello! I'm new to the forum...just looking on advice on how to optimize my work out plan :) As it stands I'm doing fitness classes or jogging on my lunch hour 5 days a week...there are resistance training as well as cardio classes. I've been do...|