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Gym machines Stuck in a gym rut? Chances are, like most women, you've been doing the same workout for ages--and you walk right past the machines that aren't part of your daily regimen. It's understandable that you'd gravitate toward what's easy and familiar, but the trade-off is often boredom and less-than-stellar results (we know, we've been there). That's why this routine highlights the in-gym toning tools most women ignore or don't take full advantage of. Experiment with one or more of them and you'll challenge your muscles and blast more calories. "Machines make it safer to work with progressively heavier resistance, something women often don't do but should, to reshape their body," says Jan Griscom, an elite trainer at the Sports Center at Chelsea Piers in New York City, who developed the following workout. Griscom showed us how trying something new can help firm up those high-visibility spots (arms, abs, butt and legs)--and boost your confidence in and out of the gym. Pull Up Machine - Gym Equipment Works upper and middle back, shoulders and biceps. Why you need it Working your large back muscles--with enough weight to make a difference--is hard to do without a machine, and regular (unassisted) pull-ups are difficult for many women. How to work with this gym equipment. Select a weight that's equal to at least 50 percent of your body weight

(the more you add, the easier the move), stand on the top step and grasp the narrow handles so palms are facing each other. Step onto the foot bar and slowly lower yourself until your arms are straight but not locked [A]. Contract your abs and pull your shoulder blades down. Focus on using your back muscles to help you draw your elbows toward your sides, bringing your chest toward the handles [B]. Slowly return to start position and repeat.

Look like a pro Make sure you're gripping the bars when you step onto the foot bar or you'll sink like a rock.

Smith Machine - Gym Equipment

Works butt, hamstrings, inner thigh and quadriceps

Why you need it. The Smith machine's gym equipment secure, weighted bar allows you to lift heavier amounts with better alignment.

How to work with this gym equipment. Put up to 25 pounds on each side of the gym equipment bar. Stand in the center with your heels just in front of the bar, feet wide and knees and toes turned out. Release the locks and hold bar across your upper back, hands slightly wider than shoulders, palms facing forward [A]. Lower into a squat, knees aligned with ankles [B], then return to start; repeat.

Look like a pro. Do one squat without any plates first so you can gauge how much weight you need to add (if any).

Cable Machine - Gym Equipment

Works biceps and triceps

Why you need it. Gym equipment cables let you lift from a variety of angles, so you can mimic real-life moves (like throwing a ball or picking up your child).

How to work with this gym equipment. Attach a single handle to each pulley gym equipment, and set the resistance to 10-20 pounds on each. Facing machine, grasp the low handle with left hand, palm facing forward and arm extended slightly in front. Grasp high handle with your right hand; tuck bent right arm to your side and slightly behind you. Step back until cables are taut [A]. Straighten right arm behind you as you curl left hand toward shoulder [B]. Slowly return to start position and repeat. Switch sides to complete set.

Look like a pro. Keeping each arm parallel to the cables maximizes your range of motion.


Seated calf raise machine - Gym Equipment

Works calves

Why you need it. Using this gym equipment will give you strong calves, not only give shape to your legs, they improve your muscle endurance during walking and running. The machine shown here also forces you to use the stabilizing muscles around your ankles to keep your feet straight (most machines don't have this feature, but they're still effective).

How to work with this gym equipment. Set the resistance to 50 pounds or more and sit with the balls of your feet on the foot plates or platform, feet parallel and heels slightly below the platform edge. (If there's a knee pad, it should rest just above your knees.) Grasp handles lightly and pull your abs in [A]. Press against the platform, rising onto the balls of your feet [B]. Slowly lower your heels to start position and repeat.

Look like a pro Let your heels drop below the level of your toes with each rep. It increases the range of motion and stretches your calf muscles.


Versa Climber - Gym Equipment

Works arms, back, core, legs and butt

Why you need it .Minute for minute, this tall contraption gym equipment with foot pedals and handles but no seat packs a calorie-torching whallop (up to 1,000 per hour, the same as a very fast run). The arm handles move independently of the foot pedals so you have to use your upper and lower body as well as your core to climb on it.

How to work with this gym equipment. Do this routine before or after your strength session or on a different day. It's short but oh-so-effective.

Look like a pro. Keep your body straight; don't stick your butt out.


Rear Delt / Fly Machine - Gym Equipment

Works rear shoulders and upper back.

Why you need it. Many people don't realize you can use this gym equipment in a couple of different ways, so if you usually do it facing forward, turn around! Strengthening the oft-neglected rear part of your shoulder helps prevent injuries and creates sexy arms. Working the muscles between your shoulder blades improves your posture. Finally, doing the move while holding a squat, versus being seated, adds a lower-body and core challenge.

How to work with this gym equipment. Set the resistance to 15-30 pounds and, facing the back pad, straddle the seat with feet wide, knees and toes rotated out (just sit down if you prefer not to squat). Lower into a wide squat and grasp the handles at shoulder height (lower hips, if necessary, so arms are parallel to the floor), palms facing in and elbows slightly bent [A]. Holding the squat, open arms out to each side, squeezing the muscles between your shoulder blades, until your elbows are slightly behind you [B]. Pause, then return to the start position and repeat, maintaining the squat.

Look like a pro. Even if you do the move seated, don't rest your chest against the pad. You'll use your core more and have better arm positioning if you hold yourself upright instead of leaning forward.


AB Bench - Gym Equipment

Works rectus abdominis and obliques.

Why you need it. While you may be a fan of the ab bench gym equipment already, you've probably never done this move. It's an excellent way to focus on your obliques, those waist-slimming ab muscles.

How to work with this gym equipment. Lie on the ab bench, chest even with the arm handles, and raise your legs, knees bent and hip-width apart, so your feet aren't touching the machine. Grasp the back of the head pad with your right hand, place your left hand across your midsection and lower your knees to the left. Extend right leg, keeping knees hip-width apart and thighs parallel [A] (or just keep knees bent, if you can't keep your right leg straight). With legs in this position, crunch up [B], then lower and repeat. Switch sides to complete set.

Look like a pro. Keep your head against the headrest, looking straight up, so you don't strain your neck and you fully utilize your abs to help you crunch.

The Workout with gym equipments

You'll need an assisted pull-up (or Gravitron) gym equipment, a Smith gym equipment. a cable gym equipment with a high and low cable pulley on the same side or the FreeMotion Dual Cable Cross gym equipment, a seated calf-raise gym equipment, the VersaClimber gym equipment, a rear delt/fly gym equipment and an ab bench gym equipment.

How to do the gym equipment workout:

Warm up with 5 minutes of cardio. Perform 2 or 3 sets of 12-15 reps of each move (except #5), resting 30-60 seconds between sets. Do this workout 2 or 3 times a week.

To make it harder to work with the gym equipment.

Increase the weight by 10 percent and do 3 or 4 sets. (Reduce the reps if necessary.)

20-Minute burner

Minutes RPE

1-3 2-3
3-6 7-8
6-9 3-4
9-14 7-8
14-15 4-5
15-16 9-10
16-17 4-5
17-20 2-3

What Rate of Perceived Exertion (RPE) Means

The Rate of Perceived Exertion is used to gauge your intensity in
cardio workouts. Here's what the numbers in our fitness stories mean:

RPE 1-2: Very easy; you can
converse with no effort.

RPE 3: Easy; you can converse
with almost no effort.

RPE 4: Moderately easy; you can
converse comfortably with
little effort.

RPE 5: Moderate; conversation
requires some effort.

RPE 6: Moderately hard; conversation requires quite a bit of effort. RPE 7: Difficult; conversation requires a lot of effort. RPE 8: Very difficult; conversation requires maximum effort. RPE 9-10: Peak effort; no-talking zone. COPYRIGHT Weider Publications & Gale Group

 

Gym Equipment

Gym Equipment, absolute gym equipment, American gym equipment Atlantis gym equipment, balance gym equipment, best gym equipment