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Managing Weight Machines

Filed under: — ritu

Managing Weight Machines

The most common weight apparatus in a gym is called a multistation machine.It consists of a strong metal framework, pulleys, handles, seats, ankle cuffs, and adjustable iron weights. Plates are stacked one on top of the other with holes in the sides. To adjust the amount you want to lift, slide a metal pin into the desired hole.When you pull or lift, you are moving the selected stack. Some brands are labeled with clearly illustrated instructions for setting up each machine.
Typically, such weight-stack cable machines have several stations that enable you to exercise various muscles. You will find specific stations for all major muscle groups:shoulders, back, chest, biceps, triceps, outer and inner thighs, hamstrings, and quadriceps. Some exercises require you to stand up, some to sit down, and some to lie down. Before you begin each exercise, adjust the seat for your height (if there is an adjustment) and the weight stack for your program. Then begin lifting, pulling, or pressing,depending on the exercise. Try to stay in control throughout the exercise, lifting and releasing evenly and smoothly.The following chart outlines 10 terrific exercises for weight machines. There are many more exercises and refinements, but these are among the most common that you can expect to be able to do in most weight rooms. As you look at the third column,”Position and Action,” keep in mind that no two brands of weight machines are exactly alike. Even different models or vintages of the same brand may be designed and function slightly differently. Therefore, some of the movements may vary. If you have any questions, ask a weight-room attendant for help or set up a how-to session with a trainer to get you started correctly.
Ten Terrific Machine Exercises Machine or Muscle or Station Muscle Group Position and Action Function Form
1. Leg Curl Hamstrings (back Lying: While lying face down, Climbing A shapely of thighs) hook your ankles behind a stairs and hills behind padded bar, press your hips down, and bend your knees to bring your heels toward your buttocks. Straighten your legs to return to the starting position.
Seated: While seated, hook your ankles behind a padded bar and lift your lower legs until they are parallel to the floor. Bend your legs to the starting position.
2. Leg Press Quadriceps and While lying on your back with Jumping,A firm and gluteals (front of your knees bent, place your feet squatting, or toned lower thighs and against a pad and push your legs lifting heavy body buttocks)forward and up, stopping a few objects from degrees short of the straightest the floor possible extension. Bend your knees to return to the starting position.
3. Triceps Press Triceps (back of While seated, grasp the handles Pushing up Toned triceps the upper arms) at your sides with your elbows from an that eliminate bent and straighten your arms,armchair flapping upper pressing downward and back.arms, especially Bend your elbows and return to in women the starting position.
4. Arm or Biceps Biceps (front of While seated with your arms in Carrying a baby Sculpted Curl upper arms) front of you, grasp the handles or a toddler,biceps—one of and pull them up toward your lifting and the classic shoulders, bending at the carrying heavy muscles thatelbows. On some machines, objects show muscle you stand with your arms mass lowered in front of you, grasp the handles, and pull them up toward your chest, bending at the elbows. Straighten your elbows to return to the starting position. 5. Chest Fly Pectorals (chest)While seated, raise your Pushing heavy For men, a forearms to chest level, place objects, playing sculpted chest;them behind padded panels or racquet sports for women,grip padded handles, and press breasts appear them together in front of you firmer and on some machines, you lie on sometimes your back and grasp handles larger above your chest, extend your arms out to your sides, and bring them up above your chest. Return to the starting position.
6. Shoulder Press Deltoids While seated, grasp the handles Lifting heavy Well-developed (shoulders)at chest or shoulder level and objects shoulders that push them straight up. On some make your machines, you sit leaning waist appear forward slightly. Lower your narrower arms to return to the starting position.
7. Upright Row Trapezius,While standing with your arms Carrying heavy Broad shoulders deltoids,extended in front of your hips,objects, rowing that make your rhomboids,and grasp the handles and—or paddling waist appear biceps (shoulders bending and raising the narrower and upper arms)elbows—pull them back and up to shoulder level. Lower your arms to return to the starting position.
8. Chest Press Pectorals(chest)While seated, grasp the handles Pushing heavy For men,a in front of you at chest level objects sculpted chest;and push them away from your for women,body. Bend your elbows to breasts appear return to the starting position.firmer and sometimes larger
9.Seated Row Latissimi dorsi,While seated with your legs Pushing heavy ,Pulling, lifting,trapezius,bent,grasp the handles in front objects, helping standing,and rhomboids,biceps,of you and pull them back,posture, rowing sitting erect and erector spinea bending the elbows, as if and paddling(back)rowing a boat. Return to the starting position. 10. Lat pull-down Latissimi dorsi While seated, grasp the Lifting and Well-(back)overhead bar and pull it down in pulling heavy developed lats front of your body to chest level, objects,that make your leaning back slightly.The swimming hips appear weights will pull your arms narrower upward to return to the starting position. Some brands of strength-training apparatus use something other than iron plates to create resistance. The exercises often are similar to weight-stack machines, but the mechanics are different. Instead of cables and pulleys to lift and lower weights, some machines have hydraulic (fluid) or pneumatic (air) chambers or cylinders to provide
resistance. Proponents of these machines like the even resistance throughout each exercise with this type of equipment. Nautilus equipment was based on a somewhat different principle. The system’s spiral pulleys mimic nature’s nautilus seashell to provide smooth, full-range-of-motion resistance training.