How to Work Out on a Weider Machine

Exercise has been proven to improve health.

Exercise can have a very positive effect on your life. You can change your physique, lose weight, increase your stamina, have more energy and gain a host of other benefits. Exercise has been shown to lower your blood pressure, decrease your resting heart rate and improve overall health. It has also been shown to help improve your mood, much like anti-depressant medications, but without any of the side-effects. Working out on your Weider exercise machine has numerous benefits other than just getting in shape. Weider produces many pieces of fitness equipment and this article is specific to the Weider Club Bench, the company's highest-rated home gym. Many of the principals discussed apply to any exercise equipment.

Difficulty:

Moderately Easy

Instructions

Things You'll Need

• Weider Club Bench home gym

1. Jogging is one way to warm up. running image by Byron Moore from Fotolia.com

   Start your workout with several minutes of warm-up. This gives your muscles and joints an opportunity to get ready for more strenuous activity and also gets your heart rate up. There are a variety of exercises to use, such as climbing stairs, using an elliptical machine and jogging.

2. Exercise large muscle groups, such as legs, first. the leg image by Rich Johnson from Fotolia.com

   Sit in the seat of the Leg Press of your Weider gym, with your feet about shoulder-width apart on the foot plate. Push the weight out until your legs are almost fully extended. Push out to a count of two and exhale, then inhale when you bring the weight toward you to a count of four. When exercising, it's important to start with the large muscle groups and work down to smaller ones. Do ten to twelve repetitions of each exercise, with a moderate weight.

3. The leg extension will look similar to this picture. leg extension image by redrex from Fotolia.com

   Move to the seated quadricep exercise. It is on the seat just to the right of the leg press. Put your feet behind the pads underneath the seat. Bring your legs straight out while exhaling, again to a count of two. Each exercise will use the two count-four count method. Slowly lower your legs while inhaling. Every exercise will be performed for ten to twelve repetitions.

4. Your legs will be in good shape after a few weeks of exercising. yoga asana right leg out image by M. Elizabeth Huetter from Fotolia.com

   Position yourself to use the standing hamstring machine. You will face the seat for the leg extension and position one leg so that the pad you just used is touching you Achilles heel. Bring your foot backward toward your buttocks as far as you can. We will inhale while pulling up and exhale while letting the weight return to the starting position. We will use this inhale out, exhale in on every movement. This machine only works one leg at a time, so move to the other side when you finish your repetitions.

5. Use proper form on all exercises. mens legs image by leafy from Fotolia.com

   Use the leg press machine to work your calves. Push the leg press out and then lower your feet on the plate until the balls of your feet are on the plate. Push out as far as you can, then let the machine stretch your calves back toward you. Perform your repetitions while using correct breathing technique.

6. Exercise will improve your health. muscle body image by chrisharvey from Fotolia.com

   Remain in the seat. Grab the chest press handles, which should be just below seat level on either side of you. Bring the handles to chest level. Press the handles out and then return them to you. Perform your repetitions. Move to the other seat and place your arms behind the pads on either side of you. This is the chest flye machine, which will work your chest muscles in a way different from the chest press. Bring the pads together, pushing from the elbows. Do your repetitions.

7. Lat pulldowns work your back. back wrap image by Robert Calvillo from Fotolia.com

   Move back to the chest press seat. There will be handles at about shoulder height on either side of you. Grasp the handles and press them overhead. Perform your repetitions, then grab the bar hanging above you. Grasp it as wide as you can with your palms facing outward. Pull the bar down in front of you until it is level with your neck. Finish your repetitions. This exercise, lat pulldowns, works your back.

8. Your arms will gain firmness from your exercise. exercise image by Inger Anne Hulbækdal from Fotolia.com

   Move to the other seat for bicep curls. Sit forward on the seat and let your arms rest on the pad set at a 45-degree. Grasp the bar underneath the pad underhand and pull it toward you while keeping your elbows in place on the pad.

9. Home exercise equipment is a great way to stay fit. woman leaning on exercise ball image by Ken Hurst from Fotolia.com

   Go back to the other station with the bar you pulled down. With your palms facing downward, grasp the bar and bring it down so that your forearms are parallel to the ground. This is your starting position for tricep push downs. This exercise works the back of your arms. From the starting position, push down as far as you can while keeping your elbows locked to your sides. Slowly let the weight rise and finish your repetitions. You now know how to use your Weider Club Bench Machine.

Tips & Warnings

• Start slow. The soreness of exercising will gradually go away after a few weeks.

References

• "Weider Fitness: Weider Club Bench"
• "MayoClinic.com: Exercise: Seven benefits of regular physical activity"