How to Exercise in the Circuit Machines
Exercising with circuit machines offers the advantage of targeting muscle groups in one exercise and allowing you to quickly move on to another machine. With a good circuit training routine, you can significantly exercise all muscle groups within 30 minutes. If you decide to use circuit machines in a gym rather than using free weights, there are some safety tips and efficiency guidelines you should adhere to.
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Instructions
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How To Use Circuit Exercise Machines
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Check equipment for safety risks. Look to see whether any adjustable seats lock in place properly, and whether the pin used to secure the proper weights is in serviceable condition. Make sure no pulleys or other moving parts are broken. Ensure that no foreign objects such as towels or other unused equipment can get in the way of your workout.
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Stretch your target workout muscles. The benefit of circuit training machines is that they isolate those muscles so that you can't "cheat" by using the rest of your body for support. Therefore, stretch the target muscles and mimic the movement they will make in the circuit machine.
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Begin with no-weight repetitions as you learn the proper form of the circuit machine. Ensure that you follow all instructions, particularly those that outline the proper form and body position. Do at least 10 repetitions with no weights, or until you feel comfortable in the form.
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Complete a set of 10 lightweight repetitions on the circuit machine. Again, make sure your form is correct. Rest your muscles for at least 30 seconds, then move on to the next machine. Once you have done a set of lightweight repetitions on each desired circuit machine, return to each and complete two sets with heavier resistance. This procedure gives your body a good warm-up before seriously targeting the muscle groups.
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Tips & Warnings
Always consult your physician before beginning a new exercise routine.
Hydrate before and after a workout to prevent cramping.
Use a gym towel to wipe off sweat from the machines.
