4 Ways to Use Gym Equipment

Table of contents:

4 Ways to Use Gym Equipment
4 Ways to Use Gym Equipment
Anonim

Many people stop going to the gym because they are ashamed of using their equipment and equipment the wrong way. But that shouldn't be a hindrance for anyone! You just need to take some precautions, read the instructions and diagrams, ask for help when needed, and pay attention to your body. Also, focus on your workouts - not what others might think - and everything will work out!

Steps

Method 1 of 4: Weighing Devices

Use Gym Equipment Step 1

Step 1. Repetitions and sets:

try doing ten reps per set, especially if you're starting to use weight machines. For example, do ten reps on the knob, take a break, and repeat until you complete a total of three sets. If this is too difficult, lighten the load.

  • On the other hand, increase the load if you find you can do 15 to 20 repetitions of the same exercise per set.
  • A good workout lasts an average of 30 to 60 minutes. Try to train the same muscle group two or three times a week, with a 48-hour rest in between each time.
Use Gym Equipment Step 2

Step 2. Handle:

the handle works the shoulders. Choose a load that you can lift with a little difficulty. Adjust the seat until your knees are well supported under the cushions, but so that your arms reach the bar on top. Slowly lower it, with your shoulders relaxed, until it rests against your chest; finally, return to the starting position.

Don't shrug or lean your neck back when lowering the bar. Your torso should be still and straight

Use Gym Equipment Step 3

Step 3. Seated row:

place an adequate load on the machine and adjust the seat until you can reach the triangle (or bar) with your arms outstretched, but with your chest resting on the cushion. Straighten your spine, relax your shoulders, and pull the triangle until it almost touches your chest. Then return to the starting position.

Keep your spine straight throughout the exercise! Don't hunch up or stick your neck back

Use Gym Equipment Step 4

Step 4. Vertical bench press:

if the instrument has two different weight regulators, make sure they are both with the same load. Then adjust the seat so that the bars are level with your chest so that your bent elbows are level or slightly in front of it. Extend your arms all the way without taking your back off the stand, then calmly return to the starting position.

Do not move your shoulders or your torso forward. Straighten your spine and use your arms and chest muscles. Imagine that you are trying to push the seat back instead of pushing the weight forward

Use Gym Equipment Step 5

Step 5. Graviton:

start by adjusting the load, but remember that this device works as a counterweight to your body - that is, the greater the load, the easier the exercise is! Hold on tightly to the bars, palms facing forward or backward, and place one foot at a time on one of the platforms. They will crouch down. Keep your spine, legs and neck straight throughout the exercise and lift your body with the strength of your arms until your eyes are level with your hands. Finally, return to the starting position.

After the first set, step off the apparatus one foot at a time. Do not let go of the bars until you are secure on the ground

Use Gym Equipment Step 6

Step 6. Leg press:

place a load on the device that you can lift ten times. Adjust the seat and support your back firmly on it, with your feet on the platform and your shins at a right angle to your thighs. Slowly extend your legs until they are almost extended (but not fully) and finally calmly return to the starting position.

  • Do not extend your legs to the point where your knees are locked. You could injure the region.
  • Hold onto the handles on the sides of the seat to keep your body in the same position (with your butt, back, neck and head well supported).
Use Gym Equipment Step 7

Step 7. Leg Extender:

be very careful when choosing the load for this device so as not to put too much strain on your knees. Also, adjust the seat so that you can support your back, form right angles with your knees, and place your shins against the cushion. Hold onto the side bars, lift your legs and then slowly lower them.

Do not thrust your hips forward or concentrate your strength on your arms. You need to use your quadriceps. If necessary, reduce the load

Method 2 of 4: Free Weights

Use Gym Equipment Step 8

Step 1. Repetitions, sets and sessions:

As with weight machines, try doing three sets of ten repetitions of each free weight exercise. Decrease the load if you can't complete these ten reps on any of the movements, but increase if you can do between 15 and 20.

A typical workout (free weight workout, machine workout, or both) typically lasts between 30 and 60 minutes. Try to train two or three times a week, with a 48-hour rest between each session of the same muscle group

Use Gym Equipment Step 9

Step 2. Bench Press:

start with a low load on the bar until you get used to the movement. If possible, have someone stand behind the device and help with picking up, lifting, lowering, and putting the weight away. Stop doing the exercise itself, lie on your back on the bench and hold the barbell with your palms just beyond the line of your shoulders. Remove her from the support with the help of her assistant and flex her elbows little by little, until the device is close to the pectoral, before returning to the starting position.

  • Your back should be straight and well supported on the bench at all times. Make slow, controlled movements with your arms. Anyway, count on someone's help!
  • As you get used to the bench press, you can begin to grip the bar with your palms closer together or farther apart. This works different muscle groups.
Use Gym Equipment Step 10

Step 3. Squat:

do the weightless squat to get used to the technique. Stand up and align your feet to your shoulders, with your toes facing outward between 5 and 30°. Firm your heels and puff your chest. Contract your abdomen, bend your knees, and thrust your hips back until your thighs are parallel to the floor. Stop for a moment and then calmly return to the starting position.

  • When you get used to the technique of the exercise, move on to holding a pair of dumbbells in front of your shoulders.
  • Wait until you have complete confidence in the technique before proceeding to the barbell squat at the back of your head. In this case, support the bar between your shoulders and hold it with both hands. Again, ask someone for help!
Use Gym Equipment Step 11

Step 4. Bicep thread:

stand up, align your feet with your shoulders, and hold dumbbells with your hands resting on the sides of your legs. Slowly bend your knees, palms facing forward, and tighten your abdomen. Then lift the weights to shoulder height, stop for a moment, and calmly return to the starting position.

  • You can also do alternate curls, one arm at a time.
  • Go slowly and stop for a moment when the dumbbells are at the top and bottom of the movement.
  • Keep your elbows very close to the sides of your abdomen throughout the exercise.
Use Gym Equipment Step 12

Step 5. Parallel bar:

if the gym has parallel bars, you can start exercising with your body weight alone. Hold on tight to the bars, straighten your torso, and lift your body until your elbows lock and your arms extend. When airborne, bend your knees to 90° and cross your ankles. Then lower yourself, with your torso still straight, until your elbows also form 90°. Finally, repeat the movement until you complete the series.

  • Switch to the exercise with a weight belt when you get used to the technique. In this case, ask a gym teacher for help and start with a lightweight washer (2 to 5 kg). Use the same technique as before.
  • If the gym doesn't have parallel bars, you can do an adapted version of the exercise using a bench. Still, the bars make the movement much more complete - even more so when using the weight belt.
Use Gym Equipment Step 13

Step 6. Curved row:

do the exercise with a light load as you need to maintain good posture during the movement. Stand up straight with the bar 30 cm in front of you. Align your feet to your shoulders, bend your knees slightly, and lower your torso at the waist until you hold the device with your palms down. Contract your abdomen and shoulder blades and raise the bar until it touches your chest. Look straight ahead at all times and don't wave your arms. Finally, go slowly and do the reps for each set.

Use slow, controlled movements without swinging your arms or arching your back. If you feel pain, stop immediately and lighten the load on the next set

Use Gym Equipment Step 14

Step 7. Side dumbbell lift:

Stand up, align your feet with your shoulders, and hold a dumbbell in each hand at the sides of your hips. Contract your abdomen, straighten your spine and arms, and lift the weights to your sides at the same time until your arms are parallel to the floor. Stop for a moment, return to the starting position, and repeat the movements in that same series.

  • Don't swing your arms wildly. Perform a calculated movement throughout the exercise, but without moving your legs, abdomen, or head.
  • Don't try to start already by lifting heavy dumbbells! Use lighter loads until you perfect form and technique. It's better to increase the weight little by little.

Method 3 of 4: Aerobic Devices

Use Gym Equipment Step 15

Step 1. Training frequency:

an average adult needs to do at least 150 minutes of moderate aerobic exercise a week. You can, for example, use the treadmill, stair simulator or elliptical for 20 or 30 minutes three or four times a week!

  • Exercise is moderate if you get a little short of breath, but not so much that you can't talk.
  • If you prefer, you can swap those 150 moderate minutes for 75 minutes of intense aerobic exercise - those that make your breathing labored and fast.
  • Consult a doctor before starting aerobic exercise if you have health problems or are sedentary.
Use Gym Equipment Step 16

Step 2. Conveyor:

get on the treadmill before turning it on. Choose a ready-made program that suits your fitness, goals, and familiarity with the device. Hold onto the bars and start walking slowly. Stand in the middle of the treadmill for any exercise you do (walking or running) and slow down if it gets hard to keep up!

  • Most ready-made treadmill programs start with a warm-up period, gradually increase the speed and slow down again at the end. You can also control the device from the dashboard, but try following a pre-built program if you're not experienced.
  • Most treadmills also allow the user to manually increase or decrease the incline. The bigger it is, the more difficult the exercise is.
  • Do something between 20 and 30 minutes on the treadmill if you prefer a moderate intensity or five to ten minutes if you prefer a higher intensity.
Use Gym Equipment Step 17

Step 3. Stair simulator:

hold onto the sidebars and climb the steps with the simulator still turned off. Choose a ready-made program according to your goals and start walking at a normal pace, without tripping or dropping the bars. Use the buttons on the panel to increase or decrease the device's speed.

As on the treadmill, a moderate training on the simulator corresponds to something between 20 to 30 minutes

Use Gym Equipment Step 18

Step 4. Elliptical:

hold onto the bar and put your feet on the pedals before starting. Once you've chosen the ideal program, start taking one "step" at a time. Focus your strength on your arms, legs and abdomen and don't lift your heels off the pedals at any time.

  • You can do the elliptical in the opposite direction once you get used to the movement. In that case, rotate your legs as if you wanted to walk or run backwards!
  • Doing between 20 and 30 minutes of the elliptical is equivalent to a moderate workout, while doing between five and ten minutes is equivalent to an intense workout.

Method 4 of 4: Health, Safety and Success

Use Gym Equipment Step 19

Step 1. Start calmly if you have a health problem or are inexperienced

Deciding to exercise is great, but don't overdo it! Take it one step at a time so you don't get injured and see a doctor if you have any health problems or are sedentary.

  • Start by doing two or three weekly workouts of 30 minutes each at the gym. Pay attention to your body's signals and stop if you experience moderate or severe pain.
  • Depending on the case, your doctor may recommend that you see a physical therapist before you start exercising. On the other hand, it might be worth hiring a personal trainer (at least in the beginning).
  • Don't worry: you'll find a workout ideal for you!
Use Gym Equipment Step 20

Step 2. Watch an experienced person train before using any new apparatus

If you're training with a friend or personal, ask them to use the device first and keep an eye out. Note the adjustments he makes, body position, technique, and rhythm. Afterwards, ask your questions.

If you're training alone, discreetly observe other people using the braces, such as when drinking water or stretching. Preferably, pay attention to someone who has a physical type similar to yours

Use Gym Equipment Step 21

Step 3. See if the gym equipment shows signs of wear or damage

It is dangerous to use equipment under these conditions. Take a quick look before exercising and talk to a gym teacher if you find anything wrong.

Change gyms if you notice that the appliances are worn out or damaged and that there is less appreciation for hygiene

Use Gym Equipment Step 22

Step 4. Disinfect all device before and after use

Nowadays, no one can use any gym equipment without a good cleaning! Apply a disinfectant and a flannel or other clean cloth before and after doing any exercise.

Disinfecting equipment is not only a matter of education, but also of public health

Use Gym Equipment Step 23

Step 5. Fit the device to your body following the instructions

If gym equipment has instructions or diagrams, take a look at them before making any adjustments or exercises. Adapt your seat height, support distance, load, and so on to your body type, fitness, and goals.

Ask a gym teacher for help if you don't know how to adjust any device, from the leg press to the treadmill. Don't count on luck

Use Gym Equipment Step 24

Step 6. Start with lighter loads and perfect your technique

Don't try to put on any show at the gym! You'd better start with lighter loads until you hit the technique. Only then start increasing the load!

In general, ideally, you should be able to do ten reps per set without sacrificing technique. Increase the load if it's light, but decrease it if it's difficult to complete the minimum number of reps

Use Gym Equipment Step 25

Step 7. Make controlled, slow movements

Using gym equipment is not about showing off your muscles or competing with others! You need to get the technique right to reap the benefits of training. Therefore, make movements controlled and slow.

  • For example, do the bicep curl in a slow, controlled motion without swinging your arms. If necessary, reduce the load.
  • Controlled movements are not always synonymous with slow movements. You can speed up your step when you're on the treadmill or on the bike, for example. The important thing is to have fluidity and control.
Use Gym Equipment Step 26

Step 8. Do exercises in front of the mirror to control the technique

The academy mirror isn't there just because of the vanity of the students! Use it to observe your movements and techniques and make necessary adjustments from time to time.

If you are going to train in a place where there is no mirror but you are accompanied, ask the person to observe and correct your technique

Use Gym Equipment Step 27

Step 9. Pay attention to your body before, during and after training

Noticing a slight burning sensation during exercise is normal, but feeling pain is not! If it happens, stop immediately and take a break. Finally, don't resume activity if the pain doesn't go away in a few minutes - and go to the emergency room if it gets worse.

  • Wait a little longer if your body is still sore from your last workout. In general, the ideal is to wait at least 48 hours between two workouts of the same muscle group.
  • In general, a good workout includes two or three sessions of free weight lifting, two or three sessions of aerobics, and one or two sessions of flexibility or range of motion exercises per week.
  • Stop right away and try to relax if you experience pain or shortness of breath during your workout. Also, go to the emergency room if you notice symptoms of a possible heart attack.

Tips

  • Be polite: In addition to disinfecting appliances when you're done, put the seat back in place for the next person to use. This also goes for dumbbells and other free weights and cardio machines!
  • Practice listening to upbeat music, especially when doing aerobic exercises. You can even build a playlist of your favorite artists.
  • Schedule a class with a personal trainer and ask him to explain how each device works, indicate how you should adjust, and show you the exact movements of each exercise. This also applies to gym balls, stretching accessories and the like.

Notices

  • The gym is the ideal place to take care of the body's health, but it can also be a point of disease transmission. Only visit an environment that is properly sanitized and has appliances in good condition. Ideally, each equipment has its own flannel and a spray bottle with disinfectant.
  • If you are reading this article during the Covid-19 pandemic, be very careful about going to the gym. Strictly follow safety protocols.
  • Read all safety instructions before using gym equipment. This is not true for gym balls and dumbbells, for example, but it is essential for larger and fixed equipment. Don't think everything is intuitive and simple to master!
  • Ask someone for help if you are training using free weights, especially if you plan to do barbell squats, bench presses, or other exercises that include heavier weights.
  • Don't try to compete with the other students at the academy! Not only will you jeopardize your training, but you'll run a serious risk of getting injured.

Popular by topic