A guide with the most traditional devices of the training centres to work the different muscular portions. As it is not always easy to differentiate all the available bodybuilding machines, it is normal that on the first day more than an inexperienced one is disoriented in the gym before the variety of devices. This can lead to confusion about which will be most convenient according to the objective sought.
Oriented to the "novices", here is a detailed description of the main options in the training centres and the muscular portion that is worked with each one, in order to reach a complete training.
1. Extension Of Triceps In High Pulley
It is a primordial variant to isolate the triceps. During the performance, its long portion, the vast external and internal muscle, as well as the anconeus, are worked.
An extension of the elbows is made, taking the handle of the pulley down, without taking off the elbows of the sides of the body and only mobilising the forearm. You should exhale at the end of the movement and slowly return to the starting position.
2. Quadriceps Armchair
Leg extension machine is one of the most classic machines for working the lower limbs. The effort is centered on the quadriceps. The more inclined the backrest of the appliance is, the more the anterior rectus is stretched, one of the portions of the muscle in question.
For the execution, it is important to respect that the knees are aligned with the articulation of the machine, while the back must be supported on the backrest. Then, to lift the weight by extending the knees, they should end up parallel to the floor.
3. Abductors In Machine
The adductor works in all its parts: major, middle, minor, pectineal and internal rectus, all muscles located on the inner side of the legs.
The correct way of execution is the following: the hands to the seat, supporting the lumbar area in the backrest, once the thighs are joined, the position must be held for a few seconds and slowly return to the initial position, without sudden movements and conserving all the way back your back well-supported on the machine.
4. Curl Biceps Scott
Arm exercise in which, as its name indicates, the main muscle worked is the biceps. It also demands the effort of the anterior brachial during the movement and, to a lesser extent, the long supinator and the pronator round are worked.
5. Static Rowing
It is an aerobic activity that also allows performing a very complete force work, involving both upper and lower limb muscles. Arms, back, shoulders, core, and legs are involved in the exercise. For example, it includes, among others, the quadriceps and tendons of the hamstrings, the deltoids and pectorals, the trapezius and the rhomboids and the iliopsoas or flexor muscles of the hips, plus the flexors of the fingers and muscles of the wrist.
For its execution, it is important to position the back, without arching the column excessively. It is also essential to always try to keep the elbows as close to the ribs as possible and maintain correct synchronisation between legs and arms when pushing.
At this point and as a complement to the upper train, a variant of pectorals can be included, working on the bench with barbell or dumbbells. In this case, for the execution will be essentially the separation of hands corresponding to the width of shoulders and lowers the bar to the chest.
6. Climber
Also called a step machine, it concentrates work in the lower train, especially in legs, buttocks and twins.
It is not a recommended option for beginners, but it is more useful for people with certain previous training who want to work those muscles while burning some calories.
7. Fixed Bicycle
While it does not offer the same benefits as running, the main advantage of the bicycle is that the joints do not suffer impact during the execution. As a variant, you can pedal stopped to tone your legs more. Obviously, they benefit from thighs, glutes, and calves, working also arms, shoulders, and abdominals.
It is very useful for people who are just starting to train, for older adults and for individuals with excess weight, because they can achieve a good increase in heart rate in a short time, in addition to the caloric expenditure made.
8. Tape
The most popular of all aerobic machines allow running or walking, simple activities to keep fit. Although it has the disadvantage that it can produce a high impact on the joints, generating damage by prolonging the routine over time.
At the margin of each exercise, a registered exercise professional Claudia Lescano, graduated in physical preparation and high performance, points out that the main thing is "not to kill oneself" at the first time: "The training process must be adaptive and superior, always progressively, carefully and supervised by professionals, "he said.
He added: "When you go to the gym the first thing is to look for a coach or instructor to advise you on the correct use of the devices because as we all have different lengths of legs, arm or trunk, it is very important to adapt the position in which we find, otherwise injuries may appear."
Once the machine is adjusted, the professional determines the load -an assessment that will be subject to physical conditions, the inclination, the number of repetitions and series. "Then you should ask what the areas you want to work in are. And you should correct the time you inhale and exhale," Lescano concluded.
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