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6 steps to setting up gym machines

by:QY Precision      2019-10-06
Weight machines can be intimidating.
Not only are they people on them, or don\'t know which machine can work which muscle, but more importantly, how to set it up so you don\'t hurt yourself.
It\'s time to stop having the weight machine in the gym intimidate you.
We asked fitness and sports science experts some tips and tricks to help you prepare for success with these irons.
First of all, no matter what the machine is, you should have a good posture, use controlled movements, and do all-round movements in every movement you do.
Read on to expand your workout plan.
Most power machines have a logo with the name of the machine, along with a diagram that explains the function of the machine.
\"This should give you a general idea of how to use this machine,\" said CSCS Noam Tamir, owner of TS Fitness Center in New York City.
\"There are coaches on the floor in most gyms who are happy to help you with the machine.
\"It\'s true that not everyone knows what they do on powerful machines, but some people do.
If you are a little confused, try to observe others with the same machine.
\"Observe an practitioner who does not lift weights but exercises in a controlled way,\" said Wayne Westcott, professor of sports science at Quincy College and Dr. CSCS, Ma.
\"You can even try to ask them for advice on proper technology.
\"Related: before using any machine, your weight room guide must make sure it is adjusted according to your size and strength.
The adjustment will vary depending on the type of machine.
\"If you are using a cable machine, you will use the adjustment of the up and down sliding cable machine,\" Tamir explained . \".
Depending on the manufacture of the pulley system and the Machine, the weight and angle may vary, so unfortunately there is no setting that works for all.
\"For sitting machines, you usually want your knees to be 90-
Point of View, \"explained Tamir.
\"If the machine has a backup, you want to be able to lean the natural arch on the back against the machine.
\"Keep in mind that everyone\'s lower body and torso are different in length, so most of the time you need to see which settings are the most comfortable for you and allow you to use a full range of motion.
Tamir warns that in some cases, you also don\'t want the machine to be too limited or over-stretched.
We are serious.
If you want to use the power machine correctly, you have to queue up correctly in order to do so.
\"For rotating movements such as leg extension, leg curls, triceps extension, biceps curls, etc.
The most important factor is to place the joint axis-
Knees, elbows, etc. —
\"It is directly consistent with the rotation axis or pivot point of the machine,\" explained Westcott . \".
\"For linear movements such as chest pressing and pulling
Lower, leg pressure, etc.
, Try to imitate the same actions you will do in weight practice, such as pushingups, pull-
Sit up and wait
\"The key is to feel the effort in the muscles the machine is aiming at without making any of your joints uncomfortable.
If this is your first exercise, you may not know where to start when it comes to weight.
\"For the most practical purposes of health, fitness and muscle development, use resistance that helps to exercise correctly, control the speed of movement and the complete range of exercise that is repeated 10 to 15 times, this is equivalent to 75% to 65% of your maximum resistance, \"said Westcott.
\"When you are able to complete 15 reps, increase resistance by about 5%.
Westcott recommends using reasonable trials and errors to determine the initial resistance that you can comfortably perform 12 times.
The benefit of the machine is (
Even free weight)
If the weight is too light or too heavy, you can always change the weight.
Not only is the exercise you do, you should also keep track of your adjustments to the machine and the weight you use.
That way, the next time you get back to the machine, you\'ll know where to start.
Also, seeing progress can inspire you.
\"I have been recording settings and weights,\" Tamir said . \".
\"It can save you a lot of time, optimize your workout and help you progress, which is the way you get stronger and muscle-strengthening.
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