You have finally decided to start the gym, because now you want to take care of your body and be the part of “before and after” body transformation pictures. Starting a gyming routine can be an intimidating process, from complicated workout to looking at those bodybuilders’ food- it can be a little overwhelming.
This article will assist you in getting to a workout machine that any beginner can try out at the gym without having to think about a lot.
We know exercise with free weights may seem like a simpler and easier way to start an exercise program but machinery assistance allows for a specific muscle group to be isolated with appropriate resistance and support. It is also important to hydrate (before and after workout), as it is the optimal choice for the performance result.
- Leg press machine
It is a seated version of squats, this allows you to lift heavy weights without cursing much strain on your knees and lower back. You can set the weight slightly difficult on your first try, give yourself a little push but don’t drag to an impossible standard. Starters can try up to 10 reps in a set, but should be careful in placing the legs roughly to the hip-width apart while raising and lowering the plate. This gives you stronger legs as it targets muscle groups of quadriceps, hamstrings and gluteus maximus (glutes).
- Latpulldown bar
This facilitates pull-up motion for those who are unable to lift their entire bodyweight (yet!), it can be adjusted to a ton of different weight settings, with this, as you get stronger, the pull down bar challenges you at the gym. Starters can aim about 10-12 reps per set for optimal performance.
- Ergometer (rowing machine)
It could be a scary looking machine but ergs are pretty easy to use and is a great full-body workout experience for anybody looking to get into a fitness routine. The trick is to push with your leg and then lean backwards with your shoulders, pull your arms towards your chest towards the lower-end of your ribs. This works on your entire body like quads, hamstrings, glutes, lats, core, shoulders, triceps, back and biceps.
- Vibration machine
All you have to do is stand, sit or lie on a flat surface of a vibrating machine, with the vibration, it transmits energy to the body forcing the muscle to contract and relax dozens of times each second. It is believed that 15 minutes a day of whole body vibration can aid weight loss, improve flexibility, enhances good blood glow, reduces muscle soreness after exercise and builds strength.
Many local gyms prefer keeping an Everfit vibration machine to reduce back pain, improving strength and reducing the bone loss.
- Chest press machine
The motion in the chest press machine is similar to push up, as a beginner it provides an upper body muscle strength that one needs to take on more intense workout in the future. To use the equipment properly, one should lay it back on the bench and position the arm slightly farther than shoulder-width apart, moving the arms up and down. It targets muscle groups like pectoralis major, trapezius and triceps.
It is a non-impact machine that helps you in burning major calories and building strength without putting too much weight or stress on the joints. It mirrors the motion of the “going up” motion of the stairs, facilitating an increase in endurance and stamina. It is a very good cardio workout too.
It is a classic workout machine for beginners and one can start off by just walking at an incline for a racing heartbeat. This is a very good cardio and leg workout, it strengthens and burns leg muscles. It is recommended to run for every five to ten minute intervals.
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