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These machines can be useful if you are injured and need to be careful about carrying a load, and if you're still not confident moving to free weights. However, they tend to restrict your range of movement, which can lead to poor form when you move to free weights. Training with free weights will give you the most "bang for your buck. One of the most popular free weight options is the barbell, commonly used for: deadlifts, squats, lunges, bench press, bent over row and overhead press.
Dumbbells are also very popular, and can be used for all the same exercises as well as single-arm and single-leg work. Fitness Workouts Exercise Equipment.
Lydia Stephens. Lydia Stephens began writing professionally in She has written online for Nile Guides, SheKnows. She has a Bachelor of Arts in philosophy from the University of Texas. The leg press machine works your hamstrings, quadriceps and glutes at once. Video of the Day.
You'll get in some cardio and a leg workout, too. To really strengthen your legs and burn calories, try running on the Treadmill at five- or ten-minute intervals. Muscles targeted : quads, hamstrings, calves and glutes the higher the incline, the more you're working that booty. SpoonTip: If you're walking on the treadmill, download Netflix onto your phone or bring a book that will keep you engaged. The elliptical machine works your whole body, improving your balance and mobility.
With a wide variety of intensity and resistance levels to choose from, your workout will always stay interesting. If the customization sounds overwhelming, try out a few different preset programs on the machine—it's like having a personal trainer right there with you.
SpoonTip: Keep your arms on the moving handles to make sure you're getting the full effect of the elliptical motion. Saving the best for last, the arc trainer is a newbie's best friend, and my personal favorite. It's the perfect low impact machine for burning substantial calories in a short amount of time. The motion for this one basically blends what you do on an elliptical with a Stairmaster, and it's customizable with three ranges: glide, stride, and climb.
No matter what machines you decide to try out, it's always helpful to go into the gym with short-term goals and a good attitude. The medicine ball will be your best friend here; sitting on the floor, hold a medicine ball with your arms straight out in front of your chest, lean back at a degree angle and, bracing your core, rotate to the right as far as you can taking the ball with you, and hold the position. After a few seconds, reverse the movement and twist all the way to your left as far as you can, holding again.
If you want to up the ante, raising your feet slightly off the floor will increase the burn. Himmat says: "The rower is perfect for a full body blitz; everyone links it to a cardio workout, but it also covers both the upper and lower body of resistance training and will help you to burn fat and build muscle. Once your feet are set, slide your knees up and grab a hold of the handle. From here, you want to almost completely straighten out your legs, pushing backwards, ensuring there is still a slight bend in your knee, whilst leaning slightly backwards and pulling your hands into your chest, elbows pointing downwards.
To slide forwards, simply bend your legs and fully extend your arms, repeating these steps. Check out Himmat's activewear company, Sculptmode , here.
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