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The term ‘abdominal’ refers to the area of the body that is located between the pelvis and the thorax. Working out your abdominal muscles helps to improve balance, stability, posture, and lowers the risk of back injury. Crunches, leg lifts, and sit ups are a few ways to tone these muscles.
The maximum amount of weight you can lift during one repetition. In other words, it’s the maximum resistance your muscles can overcome in one repetition. However, the body’s receptors constantly prevent the body’s muscles from reaching this level of exertion. Strength training brings a person rather close to their absolute strength. However, the body will prevent the muscles from fully achieving it.
Adaptive Motion Trainer® (AMT®)
The Adaptive Motion Trainer, or AMT, is a piece of fitness equipment made by Precor that combines the elliptical, stair stepper, and treadmill, giving the user a low-impact and customizable workout. The Open Stride™ technology within the AMT enables an infinite range of motion paths — from short to long strides, walking to running, climbing to lunging, and everything in between.
Adjustable Cable Crossover
These stand-alone machines are easy to adjust and ideal for performing a variety of different exercises. They have two-adjustable cable points with a connecting chin-up bar. Cable crossovers are great for chest exercises. They stretch both the inner and outer pectoral muscles. You adjust the pulley position for the desired area you want to strengthen.
Adjustable Decline Bench
This bench allows users a great range of movement. Unlike its stationary counterpart, adjustable decline benches are versatile in that they can adjust to several different angles that can range from 8 to 33 degrees. These benches allow for a great variety of exercises and make dumbbell exercises easier to accomplish.
Adjustable Hi/Low Pulley Modular Station
Modular stations are able to be inserted into larger modular systems. Their adjustable nature makes these machines versatile enough to perform various exercises by simply adjusting the carriage. This piece of equipment allows for a comprehensive body workout that includes triceps extensions, cable crossover and leg abduction exercises. The dual-pulley cables allow for a smoother movement and move only have the length of the pulled cable.
Aerobic exercises are not high in energy, but do require some time. Most aerobic exercises require at least 20 minutes for completion. The goals of aerobic exercises are to induce sweat, increase the heart rate, and burn calories. The intensity levels of any aerobic exercise should only involve 60 to 80 percent of your maximum heart rate. Also referred to as cardio, examples of aerobic exercises include swimming, biking, and running.
Angled Leg Press
The angled leg press is similar to the standard leg press, except this leg press is positioned at a 45-degree angle. An alternative to leg squats, this machine works out the inner thigh abductors, hamstrings, quadriceps, and butt. Users sit on the machine with their back against a back pad. The feet are placed on the foot platform, heels down, with their feet hip-width apart. The platform is pushed away from the user, without buckling the knees, and back to its original position.
An exercise that strengthens the calves and shins. This exercise requires the use of resistance cables or bands. To begin, you should sit with a leg stretched forward. Place the resistance band around the foot. The resistance will pull your foot away from you. With toes pointed away from the body, slowly bring your toes toward your shin. The movement should come from the ankle. Keeping the foot aligned, avoid bending your knee. Return your foot to its beginning position and repeat for several reps. Repeat the exercise using the other foot.
The athletic squat is essentially the compromise between the power-lifting and bodybuilding types of squats. This type of squat has lifters stand in position where the knees and hips are equal, allowing the amount of stress on quads, hamstrings, and gluteal muscles to be evenly placed. While this squat may eliminate the stress on the knees, it places that stress on the lower back.
This exercise helps to increase the strength of the lower back. If this exercise is done using a back extension machine, it involves using the body to push a weight backwards. Without a machine, it is completed by lying down on a mat, face-down. Lift your right arm and left leg one inch off the floor. Stretch your arm and leg as far as you can, holding this position for five seconds. Lower your arm and leg. Repeat this exercise with the opposite arm and leg.
Barbell Bench Press
This exercise targets the larger muscles of the chest and also targets the triceps and shoulders. To complete the exercise, lie down on the bench. Start with the barbell just above your chest. Bend your elbows and position your hands on the bar. Your hands should be shoulder-width apart. Push the weight up over your chest. Do not look your elbows. Bend your elbows and return the weight to the starting position.
Barbell Calf Raises
This exercise helps to build your calf muscles. To complete this exercise, stand in front of a squat rack. Place the barbell behind your neck, across the shoulders. Use the balls of your feet to help push the barbell up. Hold this position and then return to your original starting position. Beginners should consider doing this exercise with the assistance of a trainer and without weight plates.
To perform this exercise, stand with your feet shoulder-width apart. Using an overhand grip, lift the barbell off of the floor while bending at the waist and making sure to bend your knees as well. Lift the barbell until you are standing up straight. Slowly pull your shoulders back and return the barbell to the floor. This exercise works out several major muscle groups including the forearms, gluteus, and hamstring muscles.
Barbell Forward Lunge
These lunges strengthen the thighs and the glutes, and are good activities to include in your lower-body training routine. To complete the lunges, place the barbell on your upper back. Move one of your feet about 18 inches forward. Bend your knees and start to lower onto the front leg. The back knee should come as close to the ground as possible. Keep your torso straight and shift the weight to the front heel. Lift yourself up using the front heel and return to a standing position. Increasing the length of the stride can add more intensity to the workout.
Barbell High Back Squat
This advanced lifting exercise targets the thighs, hips, butt and legs. To perform this exercise, your grip on the bar should be shoulder-width apart. Place yourself under the bar. It should sit just below your neck on the trapezius muscles. With your elbows pointed down and head straight, bend at your knees and hips. From the lowered position, lift yourself back up. Complete this exercise for several repetitions.
A full-body exercise that focuses on the legs, arms, back, and chest. To complete this exercise, put a weight plate at the end of the bar. Put the other end of the bar in the corner of a room on the floor. This free end should be in a position where it is not going to shift. You can pin the end of the bar to the wall or add a collared weight. Hold the bar and, from a squatting position, stand up straight and lean forward. Hold this position and then lower your body back to the start position.
Barbell Push Press
Another variation of the push press, this exercise works out many areas of the body including the arms, legs, hips, back, and shoulders. This exercise is performed by grabbing the barbell while using an overhand grip and lifting the barbell to shoulder height. Keep your upper arms parallel to the floor and your elbows high. Bend your knees slightly and lower your body down without leaning forward. Quickly extend your hips and knees to stand up and push the barbell over your head. Slowly lower the weight back to your shoulders.
Designed to hold barbells, weights are usually organized on barbell racks from lightest to heaviest. The barbells have designated spots on the rack where they are often placed in sets of two. Barbell racks can come in either vertical or horizontal styles.
A combination of the push-up, plank, and squat, this exercise targets the majority of the body’s muscle. To perform this exercise, squat down and place your hands on a mat. Move your hands forward until your body is in the plank position. Keeping your abs tight, do a push-up. You can choose whether you want to be on your knees or toes. Walk your hands back to the squat position and stand up. To increase the intensity level, add a jump at the end.
These bell racks are designed to store beauty dumbbells. Beauty dumbbells are weights that are coated with urethane or chrome. The dumbbells are short with cylinder-shaped ends and have tapered handles. These racks take up very little space and come in a variety of styles that include two-tier, three-tiered and a-frame designs.
This exercise is performed by lying on your back on a bench. With hands slightly wider than shoulder length apart, grab the barbell and lower it to the chest. Push up to return the barbell to its original start position. The position of the elbows and grip of the dumbbells to your body has an effect on the muscles that are worked. If the elbows are positioned closer to the body and the grip is narrow, this will work the triceps and deltoids. A wider grip with elbows that are further away from the body works out the pectoral muscles.
The bent-knee push-up is an easier, modified version of the regular push-up. Using this technique, the amount of body weight pushed is reduced. To perform this exercise, get on your hands and knees. Place your hands beneath your shoulders. Your fingers should face forward and your knees should be underneath the hips. Lift your torso off the floor, do not let the hips rise or sag. Lower your torso back to the floor, bending the elbows so that they point outward. Stop when it is a few inches above the ground. Push-ups help to strengthen the chest, shoulders, and arms.
The bent-over row is an exercise that can be performed using dumbbells. It targets the groups of muscles located in the back and the biceps. If the exercise is performed using dumbbells, stand with your feet about shoulder-width apart. The knees should be slightly bent. Bend at the waist, with your arms at your sides, and grab the dumbbells. Lift the dumbbells, while squeezing your shoulder blades together. Hold the position for a second and lower the weights. Make sure you remain bent while completing your rows.
Bicep curls can be performed using a barbell, bicep curl machine, dumbbell, or curl bar. There are several variations of this exercise that include hammer curls and preacher curls. Bicep curls work on strengthening the bicep muscles. To perform a basic bicep curl, get two dumbbells and place them in your hands. With your elbows against your hip, let the arms hang. Slowly lift the weights until you touch your chest. Slowly, return to your starting position.
This exercise tones the obliques and the abs. To perform this exercise, lie with your back down on a mat. Lift up your legs. The knees should be bent, allowing your lower legs to be at a 90-degree angle to the floor. Put your hands behind your head with your elbows extended outward. Use your hands to lift your shoulders off the floor. Bring your left knee into your chest and twist your right shoulder toward the knee. Extend the right leg into the air. The motion should resemble riding a bicycle. Switch legs to complete the crunch.
Strengthens the glutes, back, and abs. It also helps to increase a person’s stability and balance. To start this exercise, get on your hands and knees with your abs tight and back straight. Lift up your left arm until it is on an even level with your body. While doing this, lift up your right leg and straighten it. The leg should be parallel to the floor. Hold this pose, then lower your leg and repeat the motion with the other side. Alternating sides, continue this exercise for two sets of ten reps.
Exercises that incorporate strength training to build muscle. These exercises often require multi-joint movement that involves larger muscle groups. These exercises also involve heavy weights and fewer repetitions. One of the important aspects of bodybuilding involves maintaining a diet that is conducive to building muscle and recovery. Examples of exercises used for bodybuilding include dips, squats, and flat bench presses.
Body Weight Dips
An intermediate-level exercise that helps tone the arms. To begin this exercise, stand in between the dip bars. Grasp each handle and lift your body off the ground. Keep your elbows straight and support your body weight with your arms. Your wrists should be aligned with your forearms and your shoulders need to be over your hands. To keep your lower body stable, cross your legs. Lower your body until your elbows are at a 90-degree angle, making your upper arms parallel with the ground. Return to your starting position and repeat the exercise.
Body Weight Squat
Body weight squats tone the quadriceps, glutes, and hamstrings. Also known as air squats, body weight squats are essentially deep knee bends. To perform this squat, raise your arms in front of you with your palms down. Make sure your feet are flat on the floor and slightly wider than shoulder-width. Bend your legs, keeping your back as straight as possible. Keep your head and body straight. While in the bend, your hips should remain parallel to the floor.
Box jumps are a good way to work out a portion of the body. This exercise, although basic, is a good way to work out large muscle groups. Use a workout box or aerobic step for this exercise. Set up the box in an area where you will have plenty of space. Stand next to the box with your feet shoulder-width apart and jump onto the platform. Stay on the box for a few seconds and jump back to the floor and then repeat.
This power lifting exercise strengthens the quadriceps, glutes, hamstrings, lower back, and calves. To complete these exercises, lifters will need a barbell and box. Lifters pick up the barbell and support it behind the neck. This is done with a box underneath him or her. The weightlifter then lowers their rear onto the box. For proper form, keep the knees and hips bent while the shins are in a perpendicular position. Once in a squat position, the weightlifter immediately returns to an upright position. This is done repeatedly.
Cadence is defined as the beat of something. It is the amount of time it takes to perform one repetition of the exercise. In terms of strength training, it is the amount of time it takes to raise and lower a weight. Exercising with a slow cadence helps you make the most out of your workout. A slower cadence can also help to avoid injury.
Similar to a leg press, this exercise involves using a calf extension machine. The lifter flexes their ankles and pushes the resistance plate with their feet. How straight your legs are while pushing impacts the muscles that are affected. If the legs are straight, the exercise focuses on the gastrocnemius. If the knees are bent, the extensions target the quadriceps, gluteus maximus, and soleus muscles.
These exercises help to shape the calf muscles. To perform this exercise, stand on a workout step. Place your feet on the step so that your heels are just off the step and the balls of your feet are resting on the step. Lift up on your toes until you can feel the pull in your calf muscles. Lower your feet back to the step. The heels should be just below the step. Try to perform these exercises quickly and for about 25 repetitions.
A calorie is the amount of heat necessary to increase the temperature of one kilogram of water 1 degree Celsius. A calorie is equal to 1/1000 of a kilocalorie (kcalorie). A kcalorie is the measure of the amount of energy a person intakes. In terms of exercise and weight, the amount of energy a person takes in should equate the amount of energy used. If a person takes in more energy than used, the person will start to gain weight.
Cardio is the abbreviated version of the word cardiovascular activity. Cardio exercises involve using large muscle groups in a repetitive and rhythmic fashion to increase respiration and heart rate. There are three categories of cardio activity: no impact, low impact, and high impact. It is recommended that people engage in at least 30 minutes of cardio activity a day. To get the most out of your workout, combine various activities.
This exercise focuses on the lower-back, abdominal, and hip muscles. Stretch out on a mat with your palms, hands, and knees flat against the floor. Your hands should be shoulder-width apart. Bend your knees at a 90-degree angle and hip-width apart. Arch your lower back and drop your head between your shoulders. Round out your spine and raise your back toward the ceiling. You should create a slight, camel-like hump. Lower your body back to start position. Do this for several repetitions.
Chest presses help to work out the chest muscles. These exercises are usually done on a chest press machine. Adjust the height of the machine to fit your body. The machine’s weights are adjustable. To increase the level of resistance, increase the amount of weight used. To use the machine, press the handles away from your body. Slowly lower the weights.
This pose is a relaxing yoga position that is a good cool-down activity after completing an exercise routine. To perform this pose, kneel on your mat with your knees and hands shoulder-width apart. The tops of your feet should be flat on the floor with your toes pointed. Lean back until you are resting on your heels. Stretch your arms forward as far as they can go without causing you to lift off your heels. Rest your head on the floor. While resting your head, keep your torso straight and move your arms and fingers outwards.
An intermediate-level exercise that develops the arms and back. To perform a chin-up, stand underneath a chin-up bar with your arms reached overhead. Your palms should be facing you. Grabs the handles to lift yourself up and cross one leg over the other. Crossing your legs helps to keep your body stabilized. Keeping your body aligned, bend your elbows to pull your body upwards. Lift upwards until your chin is level with your hands. Slowly lower yourself back to your starting position.
This yoga pose tones and strengthens the butt, legs, and back. To begin this exercise; lay down flat on your yoga mat. Rest your head on your lower arms with the tops of your feet lying flat on the mat. Put your hands on the ground on both sides of your body. Use your hands to slowly lift your body and tilt your head backwards. Hold this pose for a few seconds before slowly returning to your original position.
Cooling down exercises help with the transition from an intense workout to a resting state. It also helps the heart get back to its resting rate. Cool down exercises help to limit the occurrence of muscle stiffness, injury and soreness. The amount of time of the cool-down period and nature of the exercises depends on the strenuous nature of the workout. Jogging and stretching are examples of cool-down exercises.
The conventional deadlift is considered a full body workout because of its ability to target several of the body’s muscles. To complete this exercise, stand in front of the barbell with your feet shoulder-width apart. The shins should be near the bar. Your hand grabs should be shoulder-width apart and on the outside of your legs. With your arms straight, bend over and lift the barbell off the floor. Make sure to keep your back flattened. During the lift, your body should be completely straight. Pull the shoulders back and lower the back onto the floor.
This machine combines the motion of an elliptical machine with CrossRamp technology. CrossRamp technology allows its users to participate in high-impact exercises without putting a lot of stress on their joints. This machine is a cardio machine with cross-training benefits. Users get to enjoy an aerobic workout that also strengthens several muscle groups.
Cross-training is an exercise regimen that involves combining several different methods of training. It is almost a best of both worlds’ scenario as the combination of varying training exercises to eliminate any weakness in a training program. Cross-training can involve incorporating a different exercise during each day or training. It can also involve combining various exercises in a single workout session. The benefits of cross-training include: reduced chances of muscle and joint injury, weight loss, and improved exercise adherence.
This exercise involves curling the abdomen to bring the ribcage as close to the hips as possible. With the back on the floor, the hip joints should stay stationary at a 90-degree angle. If assistance is needed, the lower legs can be placed on a bench or chair to maintain the proper position.
A weight training exercise that involves lifting a barbell off the floor while in a bent over position. The lifter lifts the barbell while standing up straight (some lifters lean back a little) and then returns the barbell back to the floor. Dead lifts strengthen the lower back, forearms, quads, hamstrings, and gluteal muscles.
Dehydration occurs when the body loses more fluids than it intakes. Having an insufficient amount of water in the body can cause the cells, tissues, and organs to malfunction, resulting in dangerous side effects. Water loss usually occurs when there is excessive sweating without ingesting the right amounts of fluid. It is suggested that people drink eight glasses of water per day. Athletes should increase the amount of water they drink on a daily basis.
Chin-up and dip machines help to work out the back muscles, arms and shoulder muscles. The dip/chin assist machine allows people to work out with assistance. They are designed so that users can adjust the amount of upward pressure, to help complete chin-up and pull-up reps. The greater the pressure, the greater the assistance.
Dip/Chin Assist Modular Station
Can be used as a freestanding unit or plugged into to a larger unit. Some dip bars can be easily adjusted to multiple positions. These machines provide the right amount of assistance and allow users to select the level of difficulty. The modular station can be used to perform kneeling assisted dips, standing assisted dips, and other exercises.
This exercise works the glutes, outer thighs and abs. It also helps to correct the alignment of your pelvis and spine. To perform this exercise, kneel on your hands and knees. Your hands should be positioned underneath your shoulders and your hips should be above the knees. Raise your left knee toward your stomach and bend it at a 90-degree angle. Without moving your pelvis, bring your left knee to your right hip. Then move your left knee up toward the ceiling. When raising your left knee, keep it in alignment with the left hip. Return the left knee to the floor. Repeat this exercise with your right side.
The amount of space between two points. In terms of fitness activities like walking, running, or cycling, distance is important in determining the effectiveness of the exercise. Knowing how to measure distance also helps to determine how to create an exercise routine that helps to maintain weight and lose weight. Distance is measured using pedometers and odometers.
Double Leg Truck Jump
This intermediate, plyometric exercise targets the butts and hips. To begin, stand with your feet hip-width apart with your arms at your sides. Pull your shoulder blades down and move your hips down and back. Lower your body until your heels are about to lift from the floor. The back should be flattened with your head facing forward. Once you have lowered your body, immediately jump up. When you jump, make sure your feet are at the same level. Land softly and mid-foot. To help minimize the impact of the jump, keep your hips pushed back and do not lock your knees.
Downward-facing dog, also referred to as downward dog, is a basic yoga pose that is used to stretch the calves. To do this pose, get on your hands and knees. Your knees should be directly under your hips and the wrists should be positioned under your shoulders. Tuck your toes underneath your heels and lift the hips. Your body should be in a position that resembles an upside-down V. Your fingers and elbows should be aligned. Straighten your legs and drop your heels to the ground. Make sure your heels are wider than your toes and your feet are parallel to the outside edge of the yoga mat. Drop your head between your arms and breathe deeply. Hold the pose for five breaths.
The dumbbell is a free weight that is comprised of two pieces of weights that are connected to a handle. Some dumbbells can be removed while others are fixed. Available in a variety of weights and sizes, they are often used to build muscle and improve strength. They can be used in pairs or one at a time. The user holds these weights in their hand.
Dumbbell Bench Press
This exercise strengthens the triceps, chest, and shoulders. With your back on a flat bench, hold dumbbells over your chest. The dumbbells should be held very close together without actually touching. Grab the dumbbells with your palms facing out and somewhat turned inward. Your shoulder blades should be pulled down and tightened during this exercise. Doing this helps to lower the occurrences of injury while performing this exercise. Without altering your hand’s position, lower the dumbbells to the sides of your chest. Pause for a second and quickly bring the weights back to the starting position. Straighten your arms at the beginning of each repetition.
Dumbbell Front Raise
This exercise increases the muscle definition and strength of the shoulders. To perform the dumbbell front raise, lift two dumbbells to shoulder height. Your feet should be shoulder-width apart and you should hold the weights in each hand with your palms facing your body. Lift the weights in front of you and stop when they are at the height of your shoulders. Slowly lower the dumbbells until they reach your legs. Repeat this exercise for 10 repetitions.
Dumbbell Front Squat
This exercise only requires a pair of dumbbells and can easily be done at home or in the gym. To perform the dumbbell front squat, stand up straight with a dumbbell in each hand. Bend your elbows so the dumbbells are on your shoulders. The elbows should be bent diagonally and pointing away from your chest. With your abs tightened and back straight, bend at your knees and lower yourself until your thighs are parallel to the ground. Slowly stand up and return to your upright position.
Dumbbell Incline Press
These weightlifting exercises add definition to the shoulders, arms, and upper chest. By being on an incline bench, lifters are better able to isolate those particular muscle groups while achieving a greater range of motion. To perform this exercise, lay on your back on an incline weightlifting bench. With your back slightly arched, place a dumbbell in both hands and move your arms to chest level. The weights should be parallel to the floor and your elbows need to be bent at a 90-degree angle. Slowly press both arms out at the same time. Keep your legs planted for added support and keep the elbows slightly bent. Slowly bring the weights back to their original position.
Dumbbell Lateral Raise
This exercise helps to develop rounded shoulders. Grab a pair of dumbbells. With your elbows slightly bent, hold the dumbbells in front of your thighs. Slightly bending your hips and knees, raise your arms to your sides. Lift until your elbows reach the height of your shoulders. Lower the weights and repeat for several repetitions.
Dumbbell Preacher Curl
This is an isolation exercise that targets the arm’s biceps. This exercise can be done using dumbbells or a barbell. To perform this exercise, sit at an area where you can rest one arm while holding the dumbbell in the other. The free hand acts as a stabilizer and keeps the rest of the body from moving during the curls. Curl the arm with the dumbbell upward until it is horizontal. Once the arm is horizontal, hold it for two seconds and lower your arm. Repeat this exercise with the other arm. To keep an even development of the muscles, make sure to do the same amount of repetitions with each arm.
These racks help protect your weight set from damage. Made from metal, they are durable and provide a convenient, out-of-the way place to keep weights organized. Depending on the rack, it may have multiple tiers and be able to hold several weights. Most dumbbell weight racks are able to store standard-sized weights.
This exercise targets the hamstring muscles and glutes. This easy-to-do exercise only requires the use of a set of dumbbells and a raised platform. The dumbbell step-up involves grabbing a pair of dumbbells and holding them by your side with your arms fully extended. Place your right foot on the platform. The platform needs to be high enough for the knee to bend at a 90-degree angle. Press the heel of your right foot into the step and lift your body up until the leg is straight. Make sure your left foot is elevated. Lower yourself down until your left foot touches the ground. Do this exercise for several repetitions before switching to the other leg. Complete the same number of repetitions with your left leg.
Dumbbell Wrist Curl
Dumbbell wrist curls help to strengthen the forearms and wrist flexors. Kneel down and place a dumbbell in each hand. The bench should be horizontal to your arms. Put your forearms across the bench and leave your elbows at a right angle. The wrists, with palms facing up, should be two inches above the bench. Lower your hands towards the ground. Once your arm is extended, flex your wrists up with your hand facing your body. Continue this exercise for several repetitions.
Workout sets are often placed into two categories: easy and hard. An easy set is one that involves activities that are not intense. Generally speaking, the heart rate when performing these activities is between 68 and 92 beats per minute.
Electrolytes are electrically charged minerals (potassium, calcium, sodium, and magnesium) that are located in plasma, blood, and other bodily fluids. The numbers of electrolytes in the body affect the pH levels of blood, nerve impulses, the amount of water in the body, and the amount of muscle contractions. The body loses electrolytes through sweat-producing activities like exercise. Because of this, it is important to replenish fluids when working out.
An elliptical (also known as a crosstrainer) is a piece of fitness equipment that simulates running by combining many of the best qualities of a stationary bike, treadmill, and stair stepper.Your feet move in a smooth, circular motion, helping to provide a full body workout. The elliptical as it is known today was invented for Precor by Larry D. Miller.
Endorphins are chemicals that transfer signals between neurons. They are an important element in the functioning of the central nervous system. Certain types of stimulation can produce endorphins. Exercise is one of these types of stimulation. Endorphins are created in the brain and when released they create positive feelings and alleviate the perception of pain.
The ability to withstand exercise for an extended period of time. Endurance helps to maintain blood pressure and improve the heart’s strength. It also assists arteries in maintaining their elasticity, which allows for an increase in blood flow. There are four types of endurance: Strength, anaerobic, aerobic, and speed endurance.
Ergonomics is the study of how people work. The main purpose of ergonomics is to figure out how to reduce the amount of injuries and stress the body endures. By designing products and activities that focus on how the body naturally works, these activities become more comfortable and limit potential health risks.
Physical activity that causes the body to work at a higher level of intensity than a person’s regular level of daily activity. Exercising strengthens the muscles and increases the heart rate. The benefits of exercise include weight control (and weight loss), health improvements, and an increase in energy. Exercise is divided into two categories: Aerobic and anaerobic.
Fatigue is a sign that the body has adapted to your current fitness routine. When your body is fatigued, you have reached your body’s metabolic limits. The muscles are no longer able to recover from strenuous exercising. Making sure to eat a well-balanced diet, staying hydrated, and improving your endurance can help reduce the chances of fatigue.
The flat bench is one of several types of bench presses. This exercise bench is flat and sits parallel to the floor. It looks like a weightlifting bench but has thicker padding and does not include accessories. Known for its versatility, the flat bench is used to perform a variety of exercises that include reverse crunches, the bench dip, and box squat.
Forward Cone Jumps
Ideal for agility and power, forward cone jumps work out the hips, thighs, butt, and legs. Place cones in a straight line 18 to 24 inches apart. With your feet hip-width apart and arms at your sides, stand six inches between the first cone. Jump over the first come. Make sure to fully extend the hips and ankles while keeping the feet level. Softly land mid-foot. Push the hips back to reduce the landing’s impact. Keep your abdominal muscles tight. Continue this until you have jumped all of the cones. Try to only take deep pauses between jumps.
Forward Hurdle Run
Hurdles work out the calves, legs, butt, and shins. They also help to improve agility and footwork. Place the hurdles on the floor. Make sure they are spaced apart evenly. Start with the right leg forward and left leg back. Lean forward and push with your front leg. At the same time, quickly lift your back knee and swing your back arm forward. Continue to run through the remaining hurdles. Place your feet firmly on the floor as you run and make sure you lift your knee so that it creates a 90-degree at your hip.
Forward Linear Jumps
Forward linear jumps are a full-body workout that strengthens the shins, thighs, legs, hips, and calves. To begin, stand with your arms by your sides and feet about hip-width apart. Pull your shoulder blades down and tighten your abdomen. Push your hips back and down to create a hinge-like motion with your knees. Lower your body until your heels are almost off the floor. Straighten your elbows and pull your arms behind you. Immediately jump into the air with your arms overhead. Keep your feet on the same level and extend your ankles, knees, and hips. When you land, make sure your feet are parallel.
Forward Linear Ladder Drills
These ladder drills are an intermediate-level exercise that targets the entire body. To begin, stand at the end of ladder with your feet hip-width apart. Using a run-like motion, lift your left leg and step into the next square. Place the right foot in the space next to the left one. Continue to run across the ladder. Make sure to keep your back straight and lift up your ankles, hips, and knees each time you move forward.
The forward lunge is one of several types of lunge routines. A low-intensity workout, this exercise concentrates on the glues, hamstrings, lower back, abs, quads, and calves. To complete this exercise, stand straight with feet hip-width apart. Take a step forward with your left leg (the left foot should be in front of the other one). Bend your left knee to a 90-degree angle with the floor. The back leg should be just above the floor. Keeping the weight on the front heel, contract your muscles and return to your original position. These reps should be performed slowly to ensure the correct position and avoid strain. Switch sides with every rep. Adding weights can add a degree of difficulty to this exercise.
Free weights are handheld weights that are used in strength training. They are not attached to any type of weight lifting machine. These weights are called “free” because of their ability to be lifted in any direction the user wishes to lift them. Kettlebells, dumbbells, barbells and weight bars are examples of free weights. These weights are often used in addition to a person’s regular fitness program.
The front plank is an exercise that targets the back and abs. To begin this exercise, lay on your stomach with the elbows directly under the shoulders and close to the sides of the body. With palms down, straighten your legs and contract the muscles of the thigh. Flex your ankles and gradually lift your thighs and torso above the mat. Keep them rigid and do not allow the rib cage to sag. The shoulders should be underneath the elbows and not pointing to your ears. Hold this position for at least five seconds. While in the hold, keep the abdominals tight.
This weight training exercise focuses on the thighs and abdominal muscles. Front squats differ from back squats because the barbell is in front of the shoulders. Holding the bar places the weights across the shoulders. Keep the upper arms parallel to the floor. Squat down. Use your core to keep your chest out. Push the hips backwards. Try to get your hips below your knees while keeping your knees behind your toes. This exercise is also referred to as the barbell front squat.
Functional Training System
This training system is adjustable to give users the ability to perform various upper and lower body exercises. This machine is often used for functional strength training. Functional training involves activities that mimic the motions the body makes while playing sports and everyday life. This training also prepares the body to handle those movements.
Glide Functional Training System
This machine provides resistance training while helping to improve the body’s stability, coordination and core strength. Functional training, in its essence, prepares the body to undertake every day activities while decreasing the possibilities of pain and discomfort. Glide functional training systems do this by allowing the user to train while having an unrestricted range of motion.
The glute bridge firms the glutes and helps to improve the core’s stabilization. To perform this exercise, lay face up on an exercise mat with knees in the bent position. With your arms at your sides, lift your hips off the ground. Make sure to keep your shoulders, knees, and hips in a straight line. Hold this position for three seconds. Return to your starting position.
Glute extensions tone and strengthen the hamstrings, butt, and lower back. Stand facing a weight machine and attach the ankle cuff of the weight machine to your ankle. If you need help balancing, use the seat pad for support. Squeeze in your buttocks and raise your foot backwards. Do this with your legs straight and without moving your hips. Return to your start position. Repeat this exercise with the other leg.
The hack slide machine works out the glutes and legs. To use this machine, select your weight and place your shoulders under the shoulder pads. The hack slide is designed for easy gliding and to reduce the amount of stress on the knees. The machine’s height should be adjusted to fit your height. Place your feet on the pads, shoulder-width apart, with your toes facing forward. Press into the platform, with knees slightly bent, to get into your starting position. Release the safety levers to begin your workout. Bring your legs back toward your body. The knees should be bent at a 90-degree angle. Push your legs out to get back to the starting position.
Half-kneeing lifts, also known as hay bailers, are beginner-level exercises that use a medicine ball to strengthen the abs. Start this exercise by kneeling on your left knee with your right foot facing forward. Hold the medicine ball with both hands close to your body. Keep your torso straight and tighten your abdominal muscles. Move the medicine ball to your left hip. Do not move your torso. Your body should remain forward while doing this exercise. Gradually bring the medicine ball across your body to your right shoulder. The medicine ball should extend a little bit behind the body. Hold this position for a few seconds and return the medicine ball to your starting position.
Half-Kneeling Wood Chop
The half-kneeling wood chop is a beginner-level exercise that uses a medicine ball to tone the abs. To begin, bend down on your left knee with your right foot forward. Hold the medicine ball with both hands. With your core muscles engaged, bring the medicine ball toward the right side of your body. Keep your torso from rotating as you do this and keep the medicine ball close to the body. Slowly lower the medicine ball to the left side of your body until it reaches your left hip. Hold this position for a few seconds, and then return to your beginning position.
Handle racks are places to store and hang weightlifting accessories and barbells. The sizes of the racks can vary, but most have hooks to hang accessories as well as barbell supports. This is also a convenient place to hang and store curl bars, tricep handles, and ankle straps. Depending on the model, there may be a tray storage area for other items.
Hard sets are exercises that involve a high level of intensity. High intensity level exercises allow the body to burn a greater amount of calories in a shorter time period. These activities get people using 70 percent of their maximum heart rate. People will usually find themselves sweating after about three minutes during a hard set. The heart rate is often over 119 beats per minute.
A measure of the amount of heart beats per minute (BPM). A heart beat is the contraction of the heart’s lower chambers. These chambers pump blood through the arteries. The heart rate changes as the body’s need for oxygen changes. A normal heart rate can range from 60 to 100 BPM.
The basic hip hinge targets the butt, hips, and thighs. To perform this exercise, stand with your feet shoulder-width apart. Grab a bar and hold it behind your back. One hand holds the top of the bar that is right behind the head. The other hand holds the bar at the small of your back. The bar should touch your head, tailbone, and the area between the shoulders. Shift your weigh to the heels and push your hips back. Slightly bending your knees, move forward until your body is at a 90-degree angle. The stick should remain in contact with your body. To stand up, contract your glutes without letting the bar lose contact with your body.
Hip rotation stretches are a good way to reduce the tightness of the hips. To perform a hip rotation, sit with your back near a wall. Put your feet on the wall in a way where your hips are bent at a 90-degree angle. Cross your left foot over your right knee and place your hands on the left knee. Apply enough pressure to feel a stretch in the outer area of the left hip. Hold the stretch for three minutes. When the three minutes are up, gently release the stretch and switch to the other leg.
Hydration is about keeping adequate amount of water levels in the body. Water is important in keeping the body properly functioning. Staying hydrated is especially important when exercising. When exercising, the body’s temperature rises. Perspiration helps to regulate the body’s temperature. Unfortunately, sweating results in the body’s loss of water.
Incline Lever Row
This machine helps to develop the muscles of the back. It helps to simulate the correct movement of the row while providing a performance that requires little to no maintenance. The incline lever row is designed to deliver a strenuous workout without added aggravation. The chest pad and foot plate are made to give the user support while exercising. The dual-position handles lets users adjust their position. To use this machine, lie with your chest on the machine’s platform. Using an overhand grip, grab the lever handles and pull them as high as you can. Return the levers to their original position once the arms are fully extended.
Similar to a flat bench press, however, the incline press is at an angle. The incline lets lifters press the weights at an upward angle. Lifters can perform incline presses with a barbell or dumbbell. The incline of this press makes lifting weights more difficult. Incline presses develop the upper pectoral muscles, shoulders, and upper arms.
The inner thigh consists of the abductor muscles. All of the muscles have different jobs but work together simultaneously. The muscles of the inner thigh help to straighten and bend the leg, rotate the leg, flex the foot, and move the leg toward the body. Sumo squats and side lunges are a few ways to tone the inner thigh.
Interval training is a workout technique where the intensity of the workout increases and decreases by shifting from anaerobic to aerobic training. The purpose of this training method is to push the body past its threshold for a few moments then return to regular conditioning levels while improving performance, speed, and strength. Interval training is also considered a good weight-loss activity.
Kneeling Hip-Flexor Stretch
Hip-flexor stretches are a beginner-level exercise that targets the legs, thighs, butt, and hips. To start this exercise, kneel on your left knee. Put your right foot flat on the floor. Bend your left knee and align it with your ankle. Put your hands on your right thigh. Move your hips forward until there is a little bit of tension felt on your right thigh. Raise your arms overhead. Your elbows should be near your head with your palms pointed toward each other. Hold this stance for 30 seconds before switching to the other side.
Kneeling Reverse Fly
The kneeling reverse fly targets the core muscles and strengthens the muscles of the middle and upper back. To start this exercise, secure a resistance band to a door. Kneel on a mat looking toward where the resistance band is located. With your palms facing each other, hold the resistance band handles in each hand. Place your arms in front of your body. The elbow should be straight throughout the exercise. Slowly pull your arms back and toward your hips, rotating the arms so that the palms are now facing up. Return your arms to the starting position. This exercise can also be performed using a pec dec machine.
Kneeling TA Stretch
This exercise stretches the quadriceps and the tibialis anterior (TA) muscle. To perform this exercise, sit in a kneeling position. Your legs should be spaced apart with your toes pointing behind you. While flexing your knees, lean backwards. Your butt should be leaning toward your calves. Do this until there is a slight pull and hold the position for 15 seconds. If necessary, you can put your hands by your feet to help maintain your balance.
A machine designed to develop the lattisimus doris, or lat muscle. This machine is ideal for beginning weightlifters because of its compound exercise properties. The lat pulldown works out the biceps and the middle back. To use this machine, sit on the bench with your feet on the floor. Using an overhand grip, grab the machine’s overhead bar. With your hands shoulder-width apart, pull down the bar without bending at the elbows. When your upper arm becomes parallel to the ground, pull the bar back. Repeat this for several repetitions.
Lateral Hurdle Run
Lateral hurdle runs are an intermediate-level exercise that develops the shins and calves. To begin, stand on the right side of a row of hurdles. Put your left foot in the space that is between the second and first hurdle. Raise your right knee up so that it a 90-degree angle is created at the hip. Bring your right foot over the hurdle next to the other. Continue doing this until you have reached the end of the hurdle.
Lateral Neck Flexion
This stretch focuses on the upper trapezius muscle and helps to alleviate tension in the neck and upper back. To complete this stretch, look forward and move your ear toward your shoulder. Try to keep from lifting the shoulder to the ear. Hold this stretch for 30 seconds and release. Repeat this two times and switch to the other side. This exercise can also be performed using a lateral neck flexion machine. Align the machine’s seat so that the head pad is on the side of your head. With your back against the pad, grab the machine’s handles. Place you head against the head pad and push it as far as it can go. Return to the starting position. Complete this move with the other side.
Lateral Over Unders
This exercise tones and strengthens the thighs, abs, and butt. Stack two sets of risers. Place the rod across the top of the stacks, leaving room for you to move between the stacks. Create three sets of stacks. Stand with your left leg next to the stacks. Raise your left leg over the rod. Steady your balance and bring the right foot over the rod. Put it next to the left foot. To complete the unders, move your right foot to the side and bend at your hips. Move your weight over your right foot until your shin bone is vertical to the ground. Your right knee will be aligned over your right foot. Essentially, this movement is creating a lunge. Your glutes should be level with your right knee. The left leg will be straight. Push off of the right heel and lift the left leg to return to the starting position.
These exercises focus on the middle of the shoulder, strengthening the deltoid muscle. To complete the exercise, grab a set of dumbbells. Raise the weights out to your side until they are at the same level as your head. Lower the dumbbells back to your sides. It is important that you do not raise the weights past your head, as doing this can damage your rotator cuffs.
Lateral shuffles focus on the muscles of the hips, thighs, and butt. They also help to improve flexibility. These exercises are ideal for use as a warm-up or cardio workout. To perform this exercise, stand with your feet hip-width apart with your toes pointed forward. Bend at your knees and hips to get into a squat position. Keep your knees above your ankles. From the squatting position, take a step to the side with your right leg and take a step to the right with your left leg to return to your original position. As you become more accustomed with this movement, make the steps quicker. Do ten repetitions in one direction and then reverse the direction.
These zigzag jumps strengthen the calves, shins, and thighs. To start, lay out ten cones in a zigzag line. The cones should be set up two feet apart. Stand with your feet together next to the first cone. Squat down and jump over the cone. Land on your left leg. Jump over the next cone and land on your right leg. Proceed to jumping over the cones in a zigzag pattern. Do this until you reach the end of the cones.
Leg Crossover Stretch
This beginner-level exercise works out the butt, thighs, hips, and legs. To perform this exercise, lay down with your back flat against the exercise mat. Stretch your arms to the sides, palms facing up, and bend your knees to your abdomen. Keeping your shoulders on the mat, cross your right ankle over your left knee. Rest your ankle over the knee. Be sure to keep the abdominal muscles engaged. Stretch the leg just until there is tension. Bring your leg back to the starting position. Repeat the exercise with the other leg.
This is an exercise that focuses on the hamstring muscles. The leg curl is done on a leg curl bench or an angled leg curl bench. The incline of the angled bench will offer a bit more resistance. Put the back of your ankles on the pads, making sure to align your knees with the machine’s pads. Grab the handle bars and start the leg curl. Raise your thighs off the bench and slowly curl your legs. When you reach the point where you are starting to feel the pull, lower the weights down.
A resistance training exercise that focuses on the quadriceps. This exercise is performed using a leg extension machine. To use these machines, the user extends their legs to push a padded bar upward.
The term ‘leg press’ refers to an exercise and weight training machine. Leg presses help to strengthen and tone the legs. To perform this exercise, you push weights or another form of resistance away from your body using your legs without locking your knees.
Longpull machines allow exercisers to work out their dorsal muscles. To use these machines, select a weight load. With your feet placed on the foot pads, lean forward and grab the handles. While arching your back, pull the handles toward you until they reach the lower ribcage. Make sure your elbows are moving far back. Maintain a smooth, continuous motion during the longpull. Longpulls can be used by everyone without requiring any type of adjustment to the machine.
Longpull Modular Station
This is one of several types of modular stations. The longpull modular station can be part of a multi-gym system or stand on its own. It is ideal for anyone that does not have a lot floor space. Longpulls are one of several exercise machines that can be combined to form a complete gym. This modular station has a large footplate that is convenient for users of all sizes. The handles are interchangeable.
The low row adds definition to the center and middle muscles of the back. The exercise requires the use of a low pulley row machine. To complete a row, sit down on the machine and put your feet on the crossbar. Lean forward, keeping your back straight, and grab the handles. Pull the handles until your back is at a 90-degree angle. Keeping your midsection still, pull the handles towards you and until your arms touch your abdomen. Hold the stretch for a few seconds and return to your original position.
Lunge with Overhead Press
This exercise helps to strengthen the abs, shoulders, thighs, and glutes. To begin, stand with your feet shoulder-width apart and place a dumbbell in each hand. Hold the dumbbells so they are just above your shoulders with your palms facing inward. Bring your left foot forward and drop your body so that your knees are now at a 90-degree angle. Press the weight over your shoulder without moving your torso. As you return to a standing position, bring the weights back to your starting position. Repeat this exercise with the other leg.
Lying Hamstrings Curl
This exercise targets the hamstrings and is completed using a leg curl machine. To begin this exercise, adjust the machine to fit your height. Grab the side handles of the machine. Lay face down on the machine with your legs fully stretched. Curl your legs as far up as possible without moving your upper legs from the pad. When your legs are fully raised, hold that position for a second. Bring your legs back to the starting position and repeat.
Medicine Ball Power Drops
This exercise helps to improve upper-body strength and requires working with a partner. To begin, lay down with your back on the floor, along with feet on the floor and knees bent. Your partner stands above your head with a medicine ball. Raise your arms up to catch the ball. When your partner drops the ball, catch it and slowly bring it down to your chest. Immediately push the ball back up to your partner. Repeat this exercise for two sets of six repetitions.
The military press is a weightlifting exercise that focuses on the front and outer shoulder muscles. Sit on a bench and place your feet on the floor. Grab the barbells. Make sure your grasp is slightly wider than shoulder-width. Raise the bar and rest it on your chest. Slowly raise the bar until it is over your head. The arm should be fully extended and your back should remain straight. Hold this position for a few seconds and lower the bar to your chest.
Modified Hurler’s Stretch
This exercise stretches the inner thighs, hamstrings, and hips. To perform this stretch, sit up straight on the floor. Extend your legs into a “V” shape and engage your abs. Bend your right leg and place the sole of your foot on your left inner thigh. Turn your torso to face your left leg. To decrease the intensity of the stretch, slightly bend your left leg.
Home fitness systems with more than one component that allows users to perform a variety of exercises. While many multi-gyms are designed for resistance training, some of the systems may include components designed for cardiovascular exercises. Common components of a multi-gym include a leg press, weight-lifting equipment, and grip bars. Some systems may even feature free weights and cardio equipment.
This machine gives users the ability to perform multiple exercises using one machine. Multi-press machines target the deltoid and pectoral muscles. Adjusting this machine is as simple as pulling knobs. Two benefits of the multi-press include, one, that users can save money by eliminating the need to purchase multiple machines and, two, the compact nature of the multi-press saves floor space.
These benches are ideal pieces of equipment to have in the home. It allows the lifter to multi-task by providing various exercises with one bench. For instance, with an adjustable bench lifters can perform incline presses and bench presses. The bench is also designed for preacher curls, extensions, and leg lifts. Multi-purpose benches are suitable for any weight training routine.
The Olympic bench is one of two types of weight benches. The Olympic bench is popular because it is wider and longer than a standard weight bench. The uprights of the bench can hold a tremendous amount of weight, while the bench itself is sturdy enough to hold strong lifters. The barbells for these benches weigh up to 45 pounds and are seven feet long. An advantage of the Olympic bench is the fact that a lifter will not outgrow the bench’s weight capacity.
Olympic Decline Bench
An Olympic decline bench is a free-weight bench that is angled downward. It adds a level of intensity to upper body exercises that work the lower chest and shoulder muscles. The bench can be used with both weights and barbells. The Olympic style of the bench means that it is longer and able to hold more weight.
Olympic Incline Bench
This bench has vertical posts for holding bar bells. The bench is on an upward incline so that it elevates the pelvis and shoulders. The incline aids in the performance of upper body exercises and helps to build the chest, triceps, and shoulder muscles. Because the seats are adjustable, users are able to have a targeted workout.
Olympic Seated Bench
The Olympic seated bench provides a targeted workout. Its adjustable height bar makes it convenient for users of all sizes and can accommodate several types of exercises. The bench works out the trans pectoral muscles. Common exercises performed on this versatile machine include dips, barbell presses, and the Olympic Flat Bench Press.
These squats work out the muscles of the back, hips, and legs. There are many benefits to doing Olympic squats. They provide a greater range of motion and put less pressure on the back. To properly perform these squats, you start off in a squat position with the barbells resting on your traps. Your chest should be open with feet should-width apart. The barbell should be in front of your body. With your thighs parallel to the floor, extend your legs and press the weights up over your head.
The outer thigh is made up of the hamstring, quadriceps, and gluteal muscles. These muscles are responsible for lifting your legs to the side. The outer thigh machine is a seated machine with pads that require the user to squeeze their legs apart to lift the weights. Other exercises that are good for toning the outer thighs include side lunges and single leg squats.
Overhead Medicine Ball Slams
This beginner-level exercise focuses on the Latissimus dorsi muscles (lats). To perform this exercise, stand with your feet shoulder-width apart. Holding the medicine ball with both hands, raise it above your head. With the medicine ball over your head, slam it in front of you onto the floor. When the ball bounces back, catch it and repeat.
Overhead Medicine Ball Throws
This exercise increases the strength of the glutes, quadriceps, and calves. It also helps to improve muscle coordination and develop a stronger core. To start this exercise, stand in an athletic stance. With your arms extended, hold the medicine ball in front of you at chest height. Lower the medicine ball between your legs while bending down into a semi-squat position. Quickly jump up and throw the ball against a wall. Turn and catch the medicine ball.
Overhead squats work out the hips, legs, and core. To perform the overhead squat, start with the barbell over your head. Your arms should be in the position of the snatch grip. With the bar still overhead, squat down as low as possible. To keep proper form, push back on your hips to keep your back in an arched position. To return to your starting position, push up from your heels to return to a standing position. Keep the bar overhead throughout the exercise. Overhead squats are great workout companions to the Olympic squat.
Overhead Triceps Stretch
This beginner-level exercise help to alleviate pain, increase your range of motion, and reduce the occurrences of arm injuries. To begin, stand with your feet about hip-width apart. With your shoulders rolled down, grab your left arm and stretch it towards the ceiling. Make sure to keep your shoulders down. Place your right hand on the center of your back to bend your elbow. Lift your left hand up, placing your fingers on your arm, directly above the elbow. Hold this position for 15 seconds. To increase the stretch, add some pressure.
Plank with Knee Dog
To perform this exercise, lie with your stomach on the floor with your elbows bent. Slowly raise your torso off the floor. Keep the legs and your torso stiff. Bend your hips so your left knee, foot, and shin are lifted from the ground. Move your knee forward between your arms. Move your left shin and foot across to the other side of your body. Straighten your right leg and point the toe away from the body. Push your pelvis towards the ground. Lower your chest to your left leg while keeping your body weight centered. Hold this position for 30 seconds. Repeat for two repetitions and switch to the other leg. This exercise focuses on the glutes, thighs, and legs.
Plate loaded refers to weight lifting machines that combine the free-range motion of free weights with traditional weight machines. The machines have a barbell on the frame that allows users to load free weights onto them. This creates a customized lift load. Plate loaded machines have several benefits, including that they let lifters work out their limbs independently and allow for an increased range of motion. Most weight machines are now available as plate loaded machines.
Also known as a power rack, the power cage is weightlifting equipment that enables free weight workouts with a barbell without the burden of restricted movement. However, it can be used for range-limited activities. The power cage consists of four vertical posts with a horizontal bar catcher located on both sides. It is used for isometric and weightlifting exercises.
Preva — the leader in Networked Fitness — provides a personalized fitness experience at the gym or at home (using the 880-line of Precor cardio equipment and the iOS mobile application), allowing exercisers to record their workouts while earning badges and achieving their pre-determined fitness goals.
Prone Leg Curl
Performed using a prone leg curl machine, this exercise strengthens the hamstrings. To perform this exercise, lay down on the machine in a face down position. Make sure the ankle bar is adjusted so that it rests above your ankles. Grip the hand supports and flex your legs, bringing them closer to your glutes. When your legs are at a 90-degree angle, return the weights back to the starting position.
Pulldowns help to strengthen the back and improve posture. To perform a pulldown, stand in front of the pulldown machine, facing the weights, and grab the bar with an overhand grip. The hands should be placed wider than shoulder-width apart. Sitting on the bench and maintaining your body’s position, pull the bar down. Next, extend your arms to return to the original position. Do not let the weights touch. Repeat this action for several reps.
Pulldown Modular Station
Modular stations allow users to customize their multi-gyms. The pulldown modular station can be used as part of a modular system or the modular core. The system is designed so users can perform their pulldown exercises with comfort and ease. The compact nature of this modular makes it good for home and gym use.
Pull-ups help to develop the muscles of the back and arms. To complete this activity, stand underneath a chin-up bar with your arms reached above you. Your palms should face the bar. Lift your body off the ground and grab the handles. Cross your legs to stabilize your body. Keep your head, spine, and wrists aligned with your forearms. Pull your shoulders back and slowly pull your body up. Keep lifting until your chin is at the same level as the bar. Gradually lower yourself back down.
Push-ups help improve stamina and build muscles. These exercises can be done just about anywhere. For a basic push-up, lie on your stomach, using your toes for balance, and use your hands to lift your body. Your elbows should be pointed outward. Lower your body back to the floor. Push-ups work out the shoulders, abs, back, chest, legs, and triceps.
Push-Ups with Single Leg Lifts
This exercise helps promote a strong core and back. It focuses on the abdomen, triceps, and chest. To perform this exercise, begin in the up phase of the push-up. Keeping your hips parallel to the floor, lift your right leg until it is ten inches off the floor. Lower your chest to the floor and hold this position for two counts. Return to your starting position and lower your right leg. Repeat this motion for 10 repetitions and then switch to your right leg.
Rear Delt / Pec Fly
This machine allows users to perform two exercises without needing to switch to another one. It has dual-hand positions that make it convenient for lifters to switch from a Pec Fly workout to Rear Delt movement. The back pad serves dual purposes, as it as doubles as chest support. For added convenience, the pivoting arms and weight load are both adjustable.
Recovery Heart Rate
The measurement of the heart’s ability to return to its normal heart rate within a specific amount of time after a workout. Recovery heart rate is also referred to as RHR. A good recovery rate would indicate a decrease of at least 13 beats per minute.
The term ‘rep’ is an abbreviation for the word “repetition”. Completing a single repetition means engaging in a single movement. Reps are placed in three categories: high (11+ reps), medium (6-10 reps), and low (1-5 reps).
Resistance is when the muscles contract against outside weight for the purposes of increasing muscle strength, tone, and endurance. One of the best ways to accomplish this is through resistance training. Resistance training can involve the use of weights and calisthenics. Resistance does not only help to improve muscle strength, it improves bone health and metabolic rate.
Also known as the relief phase, the rest interval allows the body to regenerate energy and prepare for the next set of high-intensity exercises. Taking the appropriate amount of time during the rest interval allows a person to undertake a demanding workout.
Resting Heart Rate
Your resting heart rate is the number of beats per minute the heart produces when the body is at rest. This number is different from person to person, but the average resting heart rate is between 60 and 80 beats per minute (BPM). The resting heart rate is best calculated early in the morning before you get out of bed. Put the index and middle finger on the artery in your wrist or neck. Count the number of beats that occur within 20 seconds. Multiply the number by three to get your resting heart rate.
Reverse Medicine Ball Throw
This intermediate-level exercise targets the shoulders, legs, hip, and thighs. Standing with your feet about hip-width apart, put a medicine ball in your hands and hold it in front of your chest. Your elbows should point down and your palms should face each other. Move your hips down and back. Lower your hips until it seems like your feet are going to lift off the ground. Bend forward from your hips, making sure your head is pointing forward and your back is straight. Pull the medicine back through your legs and quickly bring it over your head.
Like the other variations of the deadlift, the Romanian deadlift works out several of the body’s large muscles. Some of the muscles used in this exercise include the glutes, biceps, and the obliques. What makes this lift different from the conventional deadlift is the fact that it does not start from the floor. Stand with the feet hip-width apart with your chest pushed out and shoulder blades retracted. To begin the lift, push the shoulders back and lower the body by slightly bending the knees. Stop descending when the weights are just below the knees and raise your body back to the starting position.
The rotary torso machine helps to improve posture, range of motion, and strengthens the oblique muscles. The exercise is performed by sitting on a bench and placing your upper arms against the support pads. You then rotate to the right or left to lift the weight. To help your back stay stable, there is a padded back rest. To alter the level or resistance, you can easily adjust the weight.
Seated Barbell Shoulder Press
Also known as the seated barbell military press, this exercise focuses on the triceps, deltoids, and shoulders. To perform this exercise, add weights to the bar. Using an overhand grip, remove the bar and place it in front of your neck. While seated and with your back straight, lift the bar until your arms are fully extended. Lower the weight back to the front of your neck. Repeat this exercise until you reach your desired number of repetitions. One to five repetitions is usually enough to stimulate the muscles.
Seated Butterfly Stretch
This exercise is very effective at stretching out the inner thighs. It is also a good cool-down exercise after a strenuous workout. To do this stretch, sit on the floor with the soles of the feet together and your knees bent and pointing to the sides. Slide you heels toward your body. With your back straight, put your hands around your feet. Leaning forward and press your knees to the floor. Hold this stretch for 20 seconds. Release the stretch and return your legs to their original position.
Seated Cable Press
A strength exercise that works out the triceps and shoulders. To start this exercise, sit at the cable row machine and select your weight. Your upper arms should be at 90-degree angle to the body. Bend the elbows at 90-degrees. Push the handles together and raise your arms above your head. At the top, pause, and then slowly release the handles until you are back at your starting position.
Seated Calf Stretch
The calf muscles are made up of the gastrocnemius and soleus muscles. Making sure the muscles are well-stretched and strong helps to prevent them from becoming injured. The seated calf stretch is an exercise that helps to keep the calves in good condition. To start this exercise, sit up straight on an exercise mat. Bend the left knee and put that foot on the floor. Straighten your right leg and flex the ankle. Use your hand to pull your toes toward you. Hold this pose for 20 seconds. Repeat with the right leg.
Seated Decline Cable Press
This strength training exercises develops the muscles of the chest. To begin the exercise, sit with your back against the bench’s back support. Adjust the pulleys so they are above shoulder level. With your back support by the backrest grab the handles. Your elbows should be bent at a 90-degree angle. Make sure that your arm is in alignment with the cable during the pull. Pull the cable down, at an angle, until your arms are straight. Slowly release the handles to their starting position.
Seated dips focus on the shoulders and triceps. To perform this exercise, sit on a chair with your hands placed on the edges. Your legs should be in front of you, slightly flexed. Wrap a resistance band around the front of your shoulders and around your neck. Secure the ends of the band under your hands. Move toward the edge of the chair. With your elbows at your sides, straighten your arms. Slowly bend your elbows at a 90-degree angle. Try to keep the lower back against the chair. Hold the position for three seconds, push back to starting position. Repeat these reps as necessary.
Seated Dumbbell Biceps Curl
Dumbbell biceps curls are an isolation exercise that helps to tone the biceps. To perform this exercise, sit with your back against a bench. With your arms at your side, hold the dumbbells. When you grip the dumbbells your palms should be facing forward. Curl the weights toward your chest. You can curl the dumbbells at the same time or alternate between arms. When your forearms reach your biceps, hold the weight there for a few seconds. Slowly, return the dumbbell to the starting position.
Seated Dumbbell Press
This is a strength training exercise that focuses on the shoulders and triceps. To perform this exercise, you will need a set of dumbbells and a bench. Raise the dumbbells up, one at a time, until they are at shoulder height. Make sure your palms are facing up. Push the shoulders up until your arms are fully extended. After holding the dumbbells in this position, slowly lower them to the starting position.
Seated High Back Row
This exercise is ideal for strengthening the muscles of the middle back, biceps, and the lats. Attach a rope extension to the cable machine. Sit on the bench in front of a cable row machine with your body facing the machine. Grab the rope extension and sit up straight up. With a slow, controlled motion pull the rope toward your upper chest. When you are near the top of the lift, separate the ropes. Your hands should almost reach your shoulders. Hold this position for a second and return to your starting point.
Seated Incline Cable Press
Also referred to as the incline cable elevators, this exercise focuses on the triceps, shoulders, and chest. To begin this exercise, grab the handles. Hold your arms at a 45-degree angle to your body with your elbows bent at a 90-degree angle. Extending through your elbow, bring the handles together in front of you. Hold the extension for a second and return to your starting position without releasing the cable’s tension.
Seated Lat Pulldown
The seated lat pulldown strengthens the muscles of the back. To perform this exercise, sit down on the seated lat pulldown machine with your back against the pad. With your palms pointing forward, grab the handles and pull them down. Your elbows should be bent toward the sides of your waist. Slowly release the bar overhead.
Seated Leg Curl
This resistance exercise helps to strengthen and tighten the hamstrings. To perform a seated leg curl, sit with your back against the hamstring curl machine. Put your lower leg on the padded lever. The leg should be a few inches under the calves. The lap pad should be placed against the things, right above the knees. Grab the side handles and point your toes straight. Pull the lever to the back of your thighs while flexing at the knees. Hold this position for a short period of time before returning to the starting position. Repeat the exercise for several repetitions.
Seated Leg Press
The seated leg press machine works out the lower back, glutes, hamstrings, and quadriceps. The machine works out most of the major muscles found in the legs. There are two types of leg presses: the 45-degree and sled leg press. The 45-degree leg press requires users to sit on a recline bench with legs elevated, pushing a footplate to lift. The sled leg press differs in that it involves a horizontal pushing motion.
Seated Machine Bench Press
The seated machine bench press allows lifters to perform the bench press exercise as if they were using a flat bench. One of the most visible differences between this machine and a flat bench is the addition of the seat. This machine is ideal for people that are new to lifting because it eliminates some of the safety risks associated with using free weights.
To use a bench press machine, sit down with your back against the back pad. Select the weight you want to use. Hold the bars in your hand and press the weights forward. Stop moving the weights when it seems like your elbows are going to lock. Slowly lower your arms back to the starting position.
Seated Machine Biceps Curl
An alternative to free weights, these machines are highly effective at toning and shaping the arms. There are many varieties of bicep machines. To perform a seated bicep curl, sit down in the seat and place your arms on the pad. With your palms facing up, curb the handles and lower them. Repeat this movement for several repetitions.
Seated Machine High Back Rows
This machine is good for beginners as it allows anyone new to lifting to get used to the experience. It’s also known for developing a muscular back and biceps. It also provides adequate support for the upper body. To start this exercise, sit with your chest against the pad of a horizontal row machine. Grab the handles and pull the weight toward you. Pull the weights toward you until you start to feel the stretch. When you feel the pull, slowly let the weight return to the start position.
Seated Machine Rows
Seated machine rows focus on the upper arms, upper back, and the shoulders. They have attached chest pads and adjustable padded seats. The adjustable nature of the seats ensures that the machine is usable by a variety of exercisers while its adjustable weights allow users to choose their level or resistance. To use this machine, grab the handles and pull them toward you, squeezing your shoulder blades together. Exhale and slowly return the handles to their beginning position.
Seated Machine Shoulder Press
This machine is a good way to develop strong shoulder muscles. It focuses on the anterior deltoid, triceps and trapezius muscles. The machine lets users increase their range of motion and complete smooth repetitions. Some machines allow the arms to move simultaneously, while others move in tandem. To perform a machine shoulder press, sit on the seat with your back against the back rest. Adjust the seat so the handles are even. Hold each handle with your elbows slightly bent and push them above your head. Use a controlled downward motion to lower the weights.
Seated Preacher Curl
This machine allows users to perform bicep curls without the use of a dumbbell. It is designed to give users a targeted workout. The adjustable seat gives the Seated Preacher Curl the ability to accommodate many sizes. Because of its size, it does not require a lot of space. To use this machine, grab the bar with your hands using an underhand grip. Curl the bar towards you. Slowly bring the bar back to its starting position. Repeat this movement for several repetitions.
The seated press focuses on the upper chest and back, triceps, and shoulders. This exercise uses a technique that is similar to the overhead press. However, because it is done while seated, the exercise does not involve the glutes. To perform this press, sit on a bench and grip the bar. Your grip should be shoulder-length apart. Look forward and lift the barbell over your head. When the bar reaches your forehead, move your torso forward. Tilt you head back as the barbell passes, but remain looking forward. Hold the position for a short period of time before bringing the bar back to its starting position.
The seated row machine focuses on the back, upper arms, and chest. It has an adjustable padded seat that adjusts to bring the handles to shoulder height. The position of the handles varies by machine. Some models may have more than one set of handles. Behind the handle bars, the machine has a set of weights that provide the resistance.
The term ‘seated row’ also refers to an exercise performed on the machine. To perform this exercise, sit down on the bench with your feet on the platform. Pull the handles forward. Get the handles as close to you as possible. Use slow, controlled motions to release the weights forward. You should be bent at a 20-degree angle. Pull back until you are in the up position.
Seated Straddle Stretch
The seated straddle stretch elongates the hamstring muscles and helps to stretch the lower back. To perform this stretch, sit on the floor with your back straight and spread your legs. Your legs should be, comfortably, spread in a ‘V’ shape. Put your hands on the floor in front of you. For more support, you can place your hands behind your buttocks. While breathing deeply, flex your feet and point your toes. You will feel the pull on your shin and hamstrings. Hold this stretch for a couple of breaths and then pull your legs to your body.
Seated Toe Touches
Seated toe touches are an excellent warm-up exercise. They also help improve abdominal strength, increase the flexibility of the hamstring muscles and assist in increasing the strength of the glutes and hamstring muscles. To do a toe touch, sit on the floor with your legs in front of you. Slowly lean forward over your legs and reach for your toes. Concentrate on leaning with your chest and not your head. Hold the stretch for 15 seconds.
The term ‘selectorized’ refers to equipment that allows the level of resistance to be adjusted by moving a lever or pin. Selectorized machines have several benefits. They eliminate the need to change plates and allow the user to alter the range of motion from their seat. Selectorized equipment also gives lifters that may have physical challenges the ability to use weightlifting equipment.
A set is a group of one or more exercises performed in a row without pausing or with a little break between movements. Typically, there are ten exercise reps in one set. For example, a workout that calls for three sets of ten barbell curl reps would mean completing 30 barbell curls in total.
Shoulder packing helps to work out the shoulders and keep them in the right position. The shoulder joint is easily moved, which leads to a reduction in the joint’s stability. When muscles around the joint weaken, it increases the chances of injury. To pack the shoulder, stand with your feet about hip-width apart, keeping your arms at your side. Tighten your abs to keep the spine stable and lift your chest. While exhaling, pull the shoulder blades back and down. Do not allow any arching of the lower back. Hold this position for 10 seconds. This exercise should be done about four times.
Shoulder presses are classic exercises that help to strengthen the entire upper body. To perform this lift, stand with your feet shoulder-width apart. When you grab the bar, use a grip that is wider than shoulder-width. Make sure that the thumbs are wrapped around the bar. Lift the bar up to your shoulders. When the bar is over your head, press it up and back until it is in line with the back of your head. Hold this position. When lifting the bar, make sure to lower your head to keep it out of the bar’s way.
This lunge is a modification of the forward lunge. It exercises the glutes, hips, and thighs. The side lunge is considered an easy exercise, but does require maintaining a good posture. To complete a side lunge, stand with your arms to your sides with your shoulders in alignment and your head facing forward. Take your left foot and move it to the side. Bend your right knee until it is at a 90-degree angle and lower yourself into a squat. Keep the left foot on the floor while you bend. Hold the lunge for a few seconds before returning to your original position.
Side-Lying Arm Rolls
Side-lying arm rolls help to improve the stability and movement of the shoulder. It also strengthens the posterior deltoid and rotator cuff. To perform this exercise, roll onto your left side with your head lying on your right arm. Raise your left arm with your fingers pointed to the ceiling. The palm of your left hand should face your body. Make small slow circles with your left arm, eventually working your way up to large circles. Try to maintain the same rhythm when making your circles. Reverse the motion. Switch sides and perform the exercise using your right arm.
Side-Lying Hip Abduction
Hip abduction exercises help to stabilize and strengthen the hips. This exercise requires lying on your side with your head rested on your hand. Both legs are straight with the top leg lifted up. The angle of the leg, in relationship to the floor, should be at no greater than a 45-degree angle. Slowly lift your leg and bring it back to the other leg. It is important to keep the body straight and that your leg lift angle is not overly large.
The side plank exercise targets the core. Begin this exercise by lying on your left side with your legs in a straight line. Use your left forearm to prop your body up to form a diagonal line. Place your right hand on your hip. Hold this pose for one minute. Do not let your hips or knees touch the floor. Repeat this exercise with the other side of your body.
Side Plank with Bent-Knee
This exercise is similar to the regular side plank. Both exercises are good for improving your core’s strength. The addition of the bent knee adds a level of intensity to the exercise. To begin, get in plank position. The body should be in perfect alignment from the head to the feet. Raise your right foot off the ground and pull your knee toward your chest. Then cross your right knee over your left leg. Hold the position for a few seconds. Return the right knee to the chest and put it back into plank position. Repeat this movement with the other leg.
Side Plank with Leg Lift
A good exercise for slimming the waist and strengthening and toning the core. Side planks are done by lying on your right side with your knees straight and feet together. Use your right elbow and forearm to prop your upper body. While keeping your hips from touching the floor, lift your leg as high as you can. Make sure to keep your body from moving and the leg straight. Bring your top leg down and repeat this motion for several reps. When you are finished, switch to the other leg.
Single-Arm Dumbbell Row
Single-armed dumbbell rows focus on the upper back and trapezius muscles. Place your right leg on the end of the flat bench. Bend your body forward so it is parallel to the floor. Put your hand on the other end of the bench for support. Take your left hand and pick up the dumbbell. Hold the weight, palms up, and lift it to the side of your chest. Lower the weight to the starting position. Repeat this movement for several repetitions. Switch to the other side to complete the exercise.
Single Leg Push-Off
This exercise burns lot of calories by combining cardiovascular exercises with strength training. Stand with your feet about hip-width apart. Keep your knees slightly bent and lift your hands with your palms facing forward. Lift your left foot and bend it to a 90-degree angle. If you are in the correct form, your heel will be behind you. Lean forward, allowing your hands to touch the ground. Your right heel will lift from the floor. Put a little bit of pressure on your hands and the ball of your right foot to return to your original position. Repeat this for several repetitions before switching to your other leg.
Single Leg Stand
The single leg stand helps to strengthen the core and improve balance. To begin, stand with your feet together. Pull your shoulder blades back and slightly bend at the knees. Try to maintain the tension in your thighs. Slowly lift your left leg, no more than six inches off the ground. Balance yourself on your right leg while avoiding swaying. Hold the stance for 10 seconds and return your foot to the floor. Continue the leg stands for several repetitions. Repeat with the right leg.
Single Leg Squat
Single leg squats help to develop the hips, calves, butt, and thighs. These squats also help improve balance and coordination. To begin, stand on a slightly raised box. Standing with your arms in front of you, balance yourself on your right leg. Slightly bend your right knee. Slowly lower your body until your heel gently touches the ground. Squat in this position for a few seconds and push yourself back onto the box. Repeat these steps with your other leg.
This weight training machine is comprised of a barbell that is sitting within a set of steel rails. Older versions only allowed for vertical movement, however newer versions do allow for a degree of backward and forward movement. Weight training machines are usually classified as fixed or free-weight machines. The Smith machine can actually be both. When the barbell is not attached to the frame, it operates like a free-weight machine. If the barbell is attached to the hooks, it acts as a fixed machine.
These exercises focus on the quads, calves, hamstrings, and glutes. Sprinter pulls add an increased level of intensity to the lunge. To begin, get in a lunge position with your left foot forward and right leg in the back. With your elbows bent, lift your right arm forward and move your left arm back. While exhaling, jump upward, moving the right leg forward until it is waist high and pushing the right arm back and left arm forward. As you lift your right knee, jump with your left foot and return to your starting position. Complete all of your repetitions on one side before you switch to the other.
Squat jumps are a more advanced version of regular squats. Standing with your feet shoulder-width apart and arms by your sides, squat down until the knees are at a 90-degree angle. Once in a squatting position, jump up with your arms towards the air. When you land, your body should return to the squat position. This exercise works out the hamstrings, calves, glutes, and quads.
Squat racks assist weight lifters in performing their squat lifting exercises. These metal stands help support barbells and weights. The squat rack lets lifters sit underneath the barbell to complete the lifts. The lifter aligns their shoulders underneath the barbell, then stands up grabbing the bar and goes into a squat. When the lifter rises, the barbell is replaced on the rack. The rack is used to strengthen the lower back, thighs, and hamstrings. The squat rack is also known as a Smith machine.
Standing Ankle Mobilization
This exercise tones and strengthens the ankles and calves. To do this exercise, stand facing a wall with your feet a couple of inches apart. Lean forward and put your hands on the wall. Make sure your knees and back remain straight. Bend your left leg at a 90-degree angle. Keeping your knee bent, move your leg across your body towards your right hip. Hold this position for a few seconds. Bring the knee back to its starting position. Perform two sets of 6 repetitions on each leg.
Standing Barbell Shrugs
A weight training exercise that focuses on developing the strength and size of the trapezius muscles. This exercise requires loading weights onto a bar and raising it using a shrugging motion. The lifter needs to be standing up with their feet shoulder-width apart. Grip the bar with both hands facing toward the body. During the lift, the knees should be slightly bent. Failure to do this may result in an injury.
Standing Cable Flyers
Standing cable flyers are an isolation exercise that will add definition to your chest. It is performed using a piece of equipment called the cable cross. To begin, stand in the center of the machine and put a cable in each hand. Stand shoulder-width apart in a staggered stance, one leg in front of the other. With your elbows bent at a 90-degree angle, press forward with your arms. Slowly bring your arms back to starting position. Repeat this exercise for several more repetitions.
Standing Cable Rotation
The standing cable rotation exercise uses resistance bands to assist in strengthening the abdominal muscles. To begin this exercise, secure one end of a resistance band to a door or wall and stand sideways to it. Your feet should be hip-width apart. Hold the band near your body. Position it just below your chest. Slowly turn your body away from the band. Make sure that your head, torso, and body are aligned and move together. Briefly stay in this condition. Move back toward the cable. Repeat this for several repetitions. After you do this, face the opposite direction and repeat the exercise.
Standing Calf Raises
An exercise that improves the definition and strength of the calf muscles. To perform this exercise, stand on a raised platform. Pull in your abdominals and make sure your feet are firmly situated on the platform. Your heels should hang over the platform’s edge. If you need assistance with balancing, brace yourself using a wall or chair. Raise your heels a few inches over the edge. Standing on your toes, hold the position for a couple of seconds. Lower your feet back to the platform.
Standing Chest Stretch
Chest stretches help to loosen tight muscles of the upper body. To complete these stretches, stand with your arms by your side and toes pointed forward. Your feet should be hip-width apart. Keep your back straight and shoulder blades down. While exhaling, lift up your chest and rotate your shoulders outward. Bring your shoulder blades toward each other. Hold this position for 30 seconds. Repeat this exercise for four repetitions.
Standing Dumbbell Hammer Curl
Standing dumbbell hammer curls target the forearms and bicep muscles. An advantage to choosing hammer curls is the fact that they do not put as much strain on your wrists as normal curls. To begin, stand up straight with a pair of dumbbells by your sides. Hold the dumbbells with your palms facing your body. Slightly bend your arms until you feel tension in your biceps. Slowly curl the dumbbells. At the top of the curl, squeeze your biceps and slowly lower them back to start position. Repeat for several repetitions.
Standing Gate Openers
This exercise focuses on the abs, legs, and butt. Standing gate openers are also referred to as Frankensteins. To begin this exercise, stand with your feet at hip-width. Lift your right knee toward your chest and across your body. Your right knee should remain level with your hips during this motion. Try to keep the left leg straight. Next, bring your right leg back across your body and place it back in the starting position. Switch to the other leg. Complete ten repetitions for each leg.
Standing Hamstring Curl
The standing hamstring curl is a beginning level exercise that helps to warm up the muscles. To perform this exercise, stand with you feet wider than shoulder-width apart. Bring your right heel up toward the left side of the buttocks. Shift your body weight to the foot that is on the floor. Repeat these steps with the other foot. The movements should be continuous while shifting from one leg to another. To increase the intensity of the exercise, incorporate other exercises like the shoulder press.
Standing Leg Extension
The standing leg extension focuses on the abs, thighs, and legs. To perform this exercise, attach a resistance band to the left ankle. The resistance band should be anchored behind your body. Standing with your feet about hip-width apart, there should be no tension on the bands. Contract the abdominal muscles and slowly lift your left foot off the floor a maximum of two inches. If balance is needed, hold on to a stable surface. Extend your leg until it is straight. Stop when the torso starts to move backwards. Slowly return the leg to the starting position. Switch legs. This exercise can also be performed using a leg extension machine.
Standing Leg Press
This exercise works out the gluteus maximus and the thighs. To perform this exercise, stand up straight and put your back against the standing leg press equipment’s pads. Your feet should be shoulder-width apart. While slightly bending your knees, lower your body. Your knees should be bent at a 45-degree angle. Use your heels to push yourself back up. Repeat this for several repetitions.
The standing lift is an advanced exercise that strengthens the core. To perform this exercise, stand in a split-stance with your left foot forward. Hold a medicine ball with both hands close to your body. Move the ball to your right hip. Without rotating your body, move the medicine ball across your body and over your left shoulder until it is somewhat behind you. Bring back down to your right hip. To increase your intensity, extend your arms during the left. Repeat with the other side.
The standing press works on the arms and shoulders. To start, grab the barbell with a wide grasp and hold it above your head. Keep your arms somewhat flexed. Standing straight, with your waist and hips stable, lower the barbell to your upper chest. While lifting and lowering, your arms and knees should remain flexed. Repeat these steps until you have completed the required amount of reps.
Standing Shoulder Extension
The standing shoulder extension helps to improve the flexing abilities of the shoulder. To complete this exercise, stand in front of a table in a split-stance with your right leg in front of you. Bend at your hips and reach forward with your right arm. Place the arm on the table. Both shoulders should be square and your torso should remain straight. Bend your left elbow so it forms a 90-degree angle. Lift your elbow up so your hand is pointing to the ground. To increase the stretch, straighten your arm and point your thumb down. Hold this stretch for 20 seconds. Repeat for a two or three repetitions.
Standing Triangle Straddle Bends
The standing triangle straddle bends target the thighs, hips, butt, and back. To perform this exercise, stand with your feet slightly wider than hip-width apart. Point your right foot forward and point your left foot to the left. The heels of your feet should be lined up. Raise your right arm into the air with your palm turned toward you. Put your left hand on your right leg. Lower your left shoulder and allow your left hand to move towards your left foot. Hold the stretch for 30 seconds. Repeat this for four repetitions and repeat with the other side.
These exercises focus on the trunk extensors, hips, hamstring, and glutes. They are beneficial for strengthening muscles and preventing hip and lower-back injuries. To perform this lift, hold the barbell in front of the thighs. Your palms should face backward and your hands need to be shoulder-width apart. Step onto a platform with your feet six inches apart. Bend at your hips and lower the barbell in front of you. Stop when you have reached your ankles then reverse the motion. Make sure to have a straight back with slightly flexed knees when doing this lift.
This exercise engages several muscle groups including the thighs, hips, shoulder and abs. To start this exercise, get on your hands and knees. Place your knees under your hips and your hands under your shoulders. Tighten the abs and point the toes away from the body. Your body should be aligned from head to toe. Reach forward with your left knee and left arm. When you move, your body weight should be shifted to the arm and leg that is moving. After moving your left side, move your right side. Alternate between both sides for 30 seconds.
Strength training is any exercise that breaks down muscle tissue and causes it to reform stronger. These exercises usually involve some type of resistance to help muscles increase in size and strength. There are many benefits to strength training. It is an effective way to control weight, increase stamina, and improve bone density. Lifting weights is an example of strength training.
Strides are quick, short runs that are between 50 to 200 meters in length. The runner rapidly accelerates to racing speed and maintains this speed for a short distance. This is an exercise that short-distance runners incorporate into their routine. Strides help to improve a racer’s form by decreasing the chances of injuries, improving racing times, and creating a more effective gait.
Sumo squats are good exercises for toning the glutes and inner thighs. These squats can be performed with weights or without them. To begin your squats, stand with feet shoulder-width apart, knees over your toes. Maintain a straight back and tight abs while doing this exercise. Squat down so that your thighs are parallel to the ground. This motion should feel more like sitting down than a bending of the knees. Hold this position. To return to the starting position, push up through your heels, squeezing your inner thighs and glutes.
Sumo Rotational Squats
These squats strengthen the glutes, hamstrings, and quads. This exercise also stretches the muscles of the groin. To begin this exercise, stand with your feet a little wider than shoulder-width apart. Raise your arms to your sides and keep your toes and knees pointed out to the sides of your leg. Lower your body with your hips and squat. Make sure to keep your knees in a wide stance. Push up through the hips to get your body back to starting position. With your arms extended, rotate your shoulders and arms to the left and right. Repeat this exercise for several repetitions.
These floor exercises help to strengthen the lower back muscles. Supermans are a combination of weight training and aerobic exercise. To start these exercises, lay down on your stomach with your arms in front of you and your legs behind you. For the entire exercise, keep your legs and arms shoulder-width apart. Lift your legs and arms up, for a minimum of six inches, off the ground. Beginners to this exercise should lift the arms and legs one at a time. Hold the lift for 30 seconds before lowering your arms and legs back to the floor.
Target Heart Rate
The rate your heart should beat per minute during training for your body to get any benefit from an exercise. Your target heart rate is usually 75 percent to 85 percent of a person’s maximum heart rate. This rate is based on a person’s level of fitness, age and resting heart rate.
The Thomas Stretch is a hip flexor exercise. To perform this stretch, sit on the end of a table and hug your left knee to your chest. Hold the position for 15 seconds. Allow the right leg to hang down, bent at the knee. Allow your leg to return to starting position. Repeat the stretch for four repetitions and then repeat the stretch with your other leg.
A treadmill is a piece of low-impact exercise equipment that features a moving running belt, allowing users to walk, jog, or run indoors. Precor’s Integrated Footplant Technology™ (IFT) and Ground Effects® (GFX) impact control system reduce the jarring belt impact that many exercisers complain of when using other treadmills.
The least amount of exercise needed to improve a person’s physical fitness to be deemed effective. There are three types of training thresholds, the anaerobic, lactate, and aerobic. The aerobic threshold requires working out at 80 percent of your maximum heart rate or less. The anaerobic threshold is reached when the training reaches 80 percent or above your maximum heart rate. The lactate threshold involves training at a tolerable level that is above your maximum heart rate.
Tricep Pushdown Modular Station
Tricep pushdown machines use cables to help isolate and improve definition of the triceps. The tricep pushdown modular station can become a part of a customized multi-gym system. The modular station has a face-out exercise position and interchangeable handles. This modular unit is also ideal for situations where there is very little space.
Triceps extensions are fairly simple exercises. If you are using a dumbbell, hold the dumbbell’s head in both hands and lift it over your head. With your arms in the air, bend your elbows so that the weight lowers behind your head. Hold this position for a second before returning to the start position. This exercise can also be completed using a triceps extension machine. With the pull of a peg, the amount of resistance can be adjusted. For comfort, these machines have padded arms, produce a smooth motion, and have an adjustable seat to fit users of any size.
Upward Facing Dog
This yoga pose is a backbend that helps to strengthen the abdomen, wrists, and arms. It also improves the flexibility of the spine. To begin this pose, lie down with your stomach on the yoga mat. Keep your legs straight and point your toes away from you. Your hands should be underneath your shoulders, fingers pointed forward. Push your elbows back so they are pointed in the direction of your feet. Keep your head in alignment with your spine and press your body away from the floor. Do not lift your knees off the mat. Hold the pose for 15 seconds, slowly lower your body back to original position. This exercise should be repeated two more times.
The vertical knee-up is a one-piece machine with two-sets of handles that allow for knee-ups and horizontal handles for dips, helping users tone and shape their lower body and core. They allow users to fine tune their bodies by doing chin-ups, pull-ups, push-ups and dips with one machine. They are ideal machines for the person that does not have a lot of space, but wants to accomplish a full workout. Because the machine is freestanding users have to use their body weight to perform the exercises. The vertical knee-up is great for sculpting the back, arms, chest, and abs.
Vertical Plate Tree
The vertical plate tree is a storage solution for weight plates. The vertical nature of the storage systems allows users to store multiple weight plates of varying sizes without taking up a lot of floor space. The spacing between the various levels makes each level suitable for all loads. This plate tree is a good addition to any weight room.
Vertical Toe Touches
This is a medium-impact exercise that focuses on strengthening the quadriceps and abdominal muscles. To perform this exercise, lie on your back with your knees bent and feet flat on the floor. Lift your feet off the floor; stop lifting when your feet are vertical to the floor. Put your hands on your thighs. Contract the abdominal muscles as you pull your head and shoulders off the floor. As you rise, move your hands toward the ankles. Continue to lift until your shoulders are completely off the floor. Try to move your hands as close to your toes as possible. Hold this position for five seconds. Slowly return to your start position.
V-ups work out the lower and upper abdominal muscles. They also tighten the thighs and strengthen the lower back. To perform a V-Up, lie with your back on a mat and place your arms behind your head. Your palms should face the ceiling. With your feet together and toes pointed upward, left up your legs. While lifting up your legs, lift your upper body off the floor and reach for your toes. As you stretch, squeeze in your abs. Slowly lower your body back down to the ground. Repeat this exercise for several repetitions.
Walking Lunges with Twists
This exercise helps to strengthen the core while building lower body strength and improving balance. To perform this exercise, stand with your feet about hip-width apart. With your left leg, lunge forward until your right leg is parallel to the ground. Your right knee should almost touch the floor. While lunging, turn your torso to the left. Twist and return to your starting position. Repeat the lunge and twist with the right leg. Do about eight repetitions. To increase the intensity of this routine, add weights or a medicine ball.
A warm-up is a set of exercises that are performed before beginning a workout. Warming up reduces the occurrence of energy and helps the body prepare for the rigors of exercise. During the warm-up process, the circulatory system gradually increases the amount of oxygen-enriched blood to the muscles. The increased blood circulation improves the pliability of the muscles. Warming up also improves the ability of the muscles to absorb the shock and impact of exercise. Examples of good warm up exercises include walking and stretching exercises.
A yoga pose that opens up the chest and shoulders. This pose also strengthens your legs. Begin this pose with your hands and feet pressed into the floor. Bring your left foot forward and place it between your hands. Turn your right heel inward and press into your foot. Lift your body up. In this position, your hips should be parallel to the front of the mat. Place your hands on your hips and turn so your right hip is forward and the left hip is back. Lift up your arms and press your palms together. Look up toward your hands. Hold this pose for five seconds. Move your right foot forward and switch to the other side.
Weight Plate Tree
Weight plate trees provide storage places for plates without requiring a lot of space in a room. They’re great for keeping weights organized and the weight area clean. Plate trees also help protect the plates from damage and prevent any strain from having to lift weight plates from the floor. Weight plates are available in several styles and can hold plates of various weights.
Multi-gyms allow people to build a customized piece of gym equipment. They are beneficial because they let people perform two or more exercises with one machine. The term ‘2-stack’ refers to a modular unit that includes two types of fitness equipment. The stations can include a low pulley, leg press or a combination of other types of equipment.
The 4-stack provides users with a comprehensive piece of gym equipment. The unit includes a triceps pushdown, hi/lo pulley, longpull and pulldown. While these four pieces are typical to a 4-stack unit, in certain circumstances it is possible to have these units customized with other equipment. Consolidating these four separate machines into one unit helps to conserve space.
The 5-stack refers to the number of machines that comprise this modular system. These systems are designed to meet desired fitness needs. Modular systems allow people to essentially plug-in various modular pieces to create a specialized unit. Some modular systems allow for complete customization. The typical 5-stack modular system includes a mid row/lat pulldown, hi/lo pulley, multi-press, seated leg extension/hamstring curl and a leg press/toe raise.
The 6-Stack modular system provides the best fitness solution for small spaces. This modular station includes a dip/chin assist, pulldown, longpull, cable crossover, and hi/lo pulley. Mostly found in a professional gym setting, the modular unit lets users participate in muscle toning and strength improvement exercises without the need to use free weights.
The 8-stack modular unit includes the hi/lo pulley, pulldown, longpull, and cable crossover. Just like most other modular stations, this one can be customized to meet specific fitness and space needs. The benefits of this modular station include the fact that it takes up less space without sacrificing its ability to provide a comprehensive workout.
The 12-stack is the most inclusive of the modular multi-station units. This multi-station has everything necessary to guarantee a full-body workout, including two pulldown modular stations, two longpull stations, two cable crossover stations, two tricep pushdowns, a dip/chin assist station, and one adjustable high/lo pulley. The beauty of this unit is the fact that it requires a smaller amount of space than individual machines.
90 Lat Stretch
Stretching the latissimus dorsi muscles helps to prevent rotator cuff injuries and loosens up shoulder muscles. To perform these stretches, stand near a couch or some other object that is as high as your hips. With two to three feet of space between you and the surface, stand with your feet parallel. Your feet should be hip-width apart. With your core tightened, raise your arms over your head. Bending at the waist, move toward the couch with knees slightly bent. Your body should be aligned. Hold the stretch for ten seconds.