How to Use Gym Machine Equipment
The use of gym machines during a workout is effective for shaping and strengthening specific muscles with minimal worry of using improper form. Machines provide users the ability to do some exercises that cannot be done with free weights. Weight amount and repetition frequency vary based on the user's goals: heavier weight at lower repetitions is designed to strengthen muscles, while lighter weight at higher repetitions is used for toning muscles. Regardless of the goals, proper form and technique will maximize results.
Other People Are Reading
Instructions
-
Machine Preparation
-
1
If the machine is equipped, study the machine's exercise description to familiarize yourself with the targeted muscle group(s) and exercise motion.
-
2
Adjust the machine for your body.
-
-
3
Select weight.
Exercise Motion
-
4
Push or pull against the weight's resistance as far as possible.
-
5
Allow the weight to return to its starting position with the reverse motion of Step 1.
-
6
Repeat steps 1 and 2 until the number of desired repetitions is reached.
-
1
Tips & Warnings
Use a smooth and steady motion to raise and lower the weight.
For maximum muscle benefit, it is recommended that you push or pull the weight for a two-second count, pause and allow it to return to its starting position with a four-second count.
Exhale as the weight is lifted and inhale during its descent.
Machine adjustments may include seat height, starting position and pivot points.
Wipe down the machine's pads after use so it is clean for the next person to use.
Consult a physician before starting any weight training program.
Ask gym representatives questions if you are unsure of a machine's proper usage to lessen the chance of injury.
