As a beginner who has newly joined a gymnasium, while knowing what gym equipment to use, you should also know how to use it. So, considering a few machines fundamental to a beginner’s exercise regime, we’ve prepared this guide that will help you know how to use various exercise machines in your gym safely and make the most of them.
Note: We recommend performing exercises and gym equipment under a fitness expert’s guidance and presence to avoid injuries.
Treadmills are excellent gym equipment, enabling you to walk, jog and run. They offer multiple intensity levels, helping you enhance the exercise impact. However, treadmills have to be used carefully to avoid injuries and derive optimal results.
So, how to use a treadmill? Stand in a position to stay close enough to reach the touchpad as and when you want to lower the speed or stop the treadmill. Hold the rails if you have an injury or balance concerns. Also, don’t miss out on clipping the safety catch to you that will stop the machine if you fall.
An elliptical or a cross-trainer is useful gym equipment if you want to avoid high-impact work as in the case of a treadmill. Ellipticals are softer on your joints and also easy to use. Stand with your feet flat to distribute your weight evenly. Hold the cross-trainer’s handles to help strengthen your back, shoulders, and chest muscles.
Pec fly machines help build chest muscles. While using them, you need to adjust your seat in a position to provide your chest a nice stretch. Keep your feet rested flat on the floor and your head and neck on the bench. Hold the grip with palms and bring the arms near your chest and take it back.
A chest press machine can help you strengthen your chest muscles. So, how to use a chest press machine? Adjust the seat so that your hands stay direct to the sides of your chest. Push the levers away from your body. Stop as you reach the top. Lock out your arms to also engage your triceps.
In the wake of building the upper body, many people ignore the lower body muscles, including the leg ones. Strengthening leg muscles is as important as working out the upper ones. Hence, you should include leg exercises in your regime. A leg press machine can help you work your leg muscles out and strengthen them. Here’s how to use it.
Adjust the seat height or distance and check that you’ve set the resistance to a challenging level but not at an impossible one. Position your feet shoulder-width apart on the pad and allow your knees to bend to 90 degrees or less if you feel 90 degrees a little overwhelming in the beginning. While pushing away through the forefeet, avoid straightening your legs to a full extension.
Bad posture has become a common problem. And, it isn’t restricted to old age people but has become a concern with the young ones as well. A seated cable row can help you improve your posture with time and regular use.
While using it, sit erect on the bench, as if you have a straight rod in your back. Further, with your arms in front of your body, pull the cable into your body, maintaining the elbows close to your waist. You will experience a pinch between your shoulder blades. Then, gradually release the weight ensuring you are controlling the weight.
Strong and shapely shoulders enhance your body’s aesthetics. Hence, strengthening and shaping shoulders is an integral part of the upper body workout. A shoulder press machine can help contribute to your shoulder workout. While using the machine, position your body to keep the grip handles between your ears and shoulders. Now, while holding the grip, press the handles over your head with your upper arms vertical and elbows bent a little. Return to the original position and repeat the movement.
So that was about using some gym equipment safely and effectively. Visit Cockatoo India if you are looking for high-quality and commercial-grade gym equipment for your gymnasium. Cockatoo’s broad range of equipment will help you make the right choice.