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Machines are designed to make strength training comparatively easy by guiding your body through controlled ranges of motion, rather than forcing you to control your own movements with free weights.
06/10/2020
Hanging Knee Raise with Twists
Hold on a pull-up bar with leg straight and knees together. Raise your knees on one side while twisting your body to the same side then, return to the first position. Alternate sides and perform the movement for desired number of reps.
05/13/2020
Rotational Declined Sit-Up
Position yourself in a decline bench then, lower your torso down until it is parallel to the ground. Rotate your torso to the right, go back to the center and raise your body before rotating to the other side. Remember to pause for one to two seconds when rotating on either side.
05/01/2020
Seated V-Bar Cable Row
Sit on a bench and attach a V-bar to a rowing machine while legs are on the foot rest. Grasp the V-bar then, pull it towards the body until it nearly touches the chest. Contract the muscles and exhale as you release the V-bar to the first position.
04/21/2020
Lat Pull Down
Sit on a lat pull down machine with feet positioned firmly on the ground and grab the handles with an overhand grip. Bring the bar down to the chest, pause then, slowly return to the starting position. Do 10 to 15 repetitions.
04/21/2020
Seated Cable Row with Pause
Sit upright in a cable machine with feet braced and an overhand grip on the handle. Pull the bar towards the upper abs, pause for three seconds then, release.
Note: Torso should remain straight at all times.
04/21/2020
Suspended Push-Up
Trainers far and wide have touted the usefulness of suspension-training systems like the TRX for years, and the fitness population is starting to catch on. In a push-up, the instability of the handles leads to more muscle fiber activation, in turn leading to more strength and muscle development in less time than in other variations of the classic push-up, as well as long-term health for your shoulders.
04/17/2020
Incline Y Raise
Lie your face down in a low incline machine and let arms hang down. Raise your arms to a 30-degree angle so that they form a “Y” with your body, hold for two seconds then, lower to the primary position. Tip: Raise your arms up until they are in line with the shoulders.
04/15/2020
Cable Russian Twists
Connect a cable in a pulley machine set in the middle position. Lie on a stability ball then, grab the handle with both hands, turn your torso and draw cable across the other side of your body. This move will maximize the core strength and stability.
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03/23/2020
Incline Treadmill Sprint
Step into a treadmill with an inclined height and full speed set for 40 seconds. This sprinting movement is an excellent exercise as it increases the stamina, gives better heart health and helps in endurance and strength of the legs.
03/23/2020
Break cable rows into two parts. Hold the bar with your arms outstretched and squeeze your shoulder blades together. Then, pull the bar to your body.