It can be intimidating to enter inside a gym for the first time! It’s easy to feel overwhelmed when everyone else appears to be in great shape and confident.
Knowing how to utilise gym equipment correctly might help you start working out comfortably if you’ve struggled to find the confidence to begin your fitness journey. It’s tempting to skip the equipment and go right to the cardio section (we’ve all done it). However, there’s no reason for you to skip out on the advantages of strength training.
1. Lat pull down
The ‘latissimusdorsi’ (or ‘lats’) is one of the major muscles in your back and is targeted by the lat pull-down machine. Biceps and shoulders are also worked during lat pull-downs. While sculpting and strengthening the muscles in your back, working your lats can aid to improve posture and preserve your spine during other activities
The lat pull-down is useful for building strength, especially if you want to do a pull-up. You’ll be able to go to the aided pull-up machine and then to an unassisted pull-up as your pulling strength improves.
2. seated row
The seated cable row also engages the back of the shoulders, biceps, and rhomboids by focusing on the mid-back. This exercise can help develop the postural muscles, resulting in a stronger back and better posture if you sit at a desk all day.
3. Bench press
The barbell bench press is a compound exercise that engages multiple muscles at the same time, including the pectorals (chest muscles) and the anterior deltoids (front of the shoulders). The bench press, unlike push-ups, works these muscles while putting less strain on your wrists and shoulders. Lifting a barbell for the first time when executing a bench press may be too difficult. You can start with a dumbbell bench press or a chest press machine, or even a cable machine chest press. When you switch to the barbell, the width of your grip determines which muscles you load more. The triceps and cuff muscles are largely engaged in a close-grip barbell bench press.
4. Leg press
The leg press helps you to increase strength by lifting big weights with your legs without jeopardizing your form. The movement uses the same muscles as a squat, but the weight has a limited range of motion to prevent damage.
Make sure your hips are in contact with the backrest of the seat when completing the leg press exercise. This will prevent the weight from shifting onto your tailbone and lower back. Rather than sinking inward or bowing out to the side, keep your knees straight throughout the exercise.
5. Pull-ups with assistance
Many women claim that they are unable to perform a pull-up, but the truth is that anyone can perform a pull-up with the proper equipment. The assisted pull-up machine balances your body weight, allowing you to progressively increase your strength. Because assisted pull-ups require you to stabilise your entire body, you use more muscles than a lat pull-down. You’ll be able to lessen the offset as your strength improves. Take it gently and only perform as many reps as you can while keeping proper form. If you don’t have access to an assisted pull-up machine, you can counterbalance your weight using a lengthy resistance band.
6. Smith’s device
A vertical bar moves within fixed steel rails on the Smith machine. It can be a safer option to free weights or barbells for those who are new to lifting. Bench presses, shoulder presses, and squats are all possible using the Smith machine. Consider your form and orientate your body around the bar when using the Smith machine to execute the exercise safely and correctly. When other gym equipment is being used, the Smith machine can be used instead.
7. Machine for making cables
Through a range of resistance workouts, the free-motion dual-cable machine may be used to work out practically every region of your body. It employs stacked weights that may be adjusted by inserting a pin into the weight stack. The cable machine could be a crucial piece of equipment for your workouts for two reasons. For starters, rather than working vertically against gravity, it allows you to work at all angles. Second, tension is maintained throughout the whole range of motion. This isn’t always possible with free weights! You can test your muscles through the whole range of motion with the cable machine, giving you more control. Better adaptability