- By ntaifitness
- On 21/02/2020
3 Must Have Gym Equipment in Gyms
Fitness centers have a wide variety of equipment for members to use, from weight machines to Weight Machines. Strength training develops strength and size of the skeletal muscles which help with flexibility, improved cardiac function, and improved joint function. If you haven't buy Ntaifitness gym equipment before, the thought of using it incorrectly, especially when other people may be watching, is intimidating. It may not be possible to find an employee to provide assistance, forcing you to decide between trying unfamiliar equipment or leaving without completing a workout.
These gym equipment names that you find at gyms pair weights against your personal strength. You can easily build muscles by using these strength machines. Toning your core and outer muscles and enhancing bone density are some of the benefits of strength training. Increased metabolism occurs for several hours after a workout, which promotes fat loss. There are 3 Must Gym Equipment in gyms.
Leg Extension / Leg Curl Machine
Before you jump ahead in your search for the best leg extension machine and/or leg curl machine to add to your gym, let’s briefly review why this equipment is so crucial to bodybuilding success. We know how valuable your time is, and how equally if not more valuable your health is. Which is why we take on the tasks of researching and rating the fitness gear and gym machines out there. In this list, we’ve gone ahead and composed of all the machines for your legs, whether it be extending or curling. Take a look below.
Most people desire athletic looking legs. The best way to accomplish this is to perform proper leg workouts. Leg extension machines are one of the essential gym equipment that will help you achieve this. They offer an isolation movement that serves to develop the quadriceps muscle group focused on the front of the thigh. These machines are weighted to create more resistance that makes the leg muscles stronger. They are easy to set up and can be used right at the comfort of your home. The following review outlines the best leg extension machines that will result in well-defined, sexy legs.
You’ve probably heard the common advice to never skip leg day. It comes from a good place, to be healthy it is essential for the body to have a strong foundation.
To achieve this, it is necessary to adopt a fitness regimen that builds lower body strength. Strong knees, hamstrings, quads, and glutes are critical for balance, speed, and coordination.
Seated Fly Machine
- Main muscles: pectoralis major, deltoids (anterior)
- Secondary muscles: coracobrachialis, subscapularis, biceps (short part)
- Antagonists: latissimus dorsi, deltoid (posterior), trapezius, rhomboids, teres
- Machine Chest Fly Variations (Modifications)
This is a variation of the dumbbell chest fly using a machine with either a hand grip or elbow pads. Machine fly can be a useful companion exercise to the machine bench press. It allows you to work your chest muscles through a greater range of motion while keeping your body well supported. This exercise provides optimum isolation (single-joint exercise) of the pectoral muscles without bringing in the triceps.
Some seated fly machines (sometimes referred to as pec-fly) include arm pads to place the insides of your elbows and forearm on while keeping your elbows bent at roughly a 90-degree angle throughout the motion.
The biggest advantage of the arms open exercise (Machine Fly Exercise) is that the tension remains more or less constant over the whole of the movement and is not lost in the closing phase.
STARTING POSITION (SETUP):
Sit in the machine, press your upper back and hips against the pads, and place your feet flat on the floor. Adjust the seat so that your shoulders, elbows and hands are on the same horizontal plane after you grab the handles. In other words, adjust the seat so that the handles are at chest level. Grasp the handles with a closed neutral grip; in this position, your elbows will be slightly flexed and your upper arms and forearms should be parallel with the floor.
With your back squarely against the pad, forcefully bring the handles all the way together, making sure to keep your elbows up to make the movement more efficient and to reduce the risk of injury. When your hand's touch, squeeze your pectorals hard for a count. Reversing the motion, allow the handles to go back to a point at which you feel a strong stretch in your pecs before beginning your next rep. When returning to the starting position don’t let the weight rest on the stack.
Additional Tips & Key Points
- Bring the handles together in a wide arc with your elbows slightly bent (in a hugging motion) – they touch in front of your chest.
- When your knuckles touch contract your chest muscles. Be careful not to pinch your fingers between the handles.
- Move the pads in a smooth wide arc – do not jerk them together as this reduces the work on the pectorals.
- Muscles Used
Some fly machines (sometimes referred to as pec-fly machine ) include arm pads to place the insides of your elbows and forearm on while keeping your elbows bent at roughly a 90-degree angle throughout the motion.
- Adjust the seat up or down to target different areas of the chest. Sitting higher up (when the seat is high and the handles are held low) emphasizes the lower pectorals; sitting lower (when the seat is low and the handles are held high) emphasizes the upper pectorals.
- Machine Fly Substitutes (Replacement Exercises)
Assist Dip Chin Machine
Assist dip chin are an essential part of our fitness training. They can train your latissimus and biceps, the long head of the abdomen, triceps, the deltoid muscles, and even the chest muscles.
At the same time, it is necessary to have a strong core strength and coordination in order to do a good Assist dip chin.
There are many variations in the Assist dip chin, and we can help us reduce the difficulty or increase the difficulty with some minor changes! Also stimulate the muscles by changing the angles by different grips (wide and narrow, positive and negative grips)!
Today I want to introduce a very good Assist dip chin change: hip-type pull-ups
The action demonstration is as follows:
- The starting position is similar to that of the traditional Assist dip chin, hanging on the horizontal bar and tightening the shoulders!
- When slowly Assist dip chin the body, the legs are slowly raised upwards (the hips are bent), and the body is close to a 90-degree angle when the top is actuated!
- Then slowly lower the body, while the legs are slowly back down, back to the starting position!
The benefits of doing this:
- Avoid the situation of lumbar hyperextension when you Assist dip chin
- Many people will have pelvic anteversion and lumbar hyperextension when they are doing Assist dip chin! In some cases, the arched waist can complement the strength of the latissimus dorsi, but it is the chief culprit in the waist discomfort. Over time, you will feel that when you Assist dip chin, the lower back will be very tight, and serious will cause lower back pain!
- Strongly activate your pre-test core muscles! Especially for the activation of the abdominal muscles, it is the peak!
- Tip: This is a harder version than the normal Assist dip chin, and try again when you have a certain foundation!
The action may be limited because your lack of core strength and hamstring flexibility can not straighten your legs, you can choose to bend your knees slightly to move! As these conditions improve, try to straighten your legs!
Step by step guide to use Basic Gym Equipments
Get to know each training machine better, the functions, how to use it, what muscles to work on and what NOT to do
- Look for instructions. Most machines have a short set of instructions and illustration affixed to them.
- Find the adjustments.
- The machines' seats and benches adjust to the height of the user, and you can adjust moving parts to accommodate your leg or arm length.
- Adjust the machine so your joints line up with the pivot points of the machines, your legs (if sitting) are flat on the floor, and the pads rest comfortably against your limbs.
- Choose a weight that's not too heavy, so you don't run the risk of injuring yourself if you find you can't complete a repetition. If you can complete ten repetitions easily, choose a slightly heavier weight.
- Lift the weights slowly, concentrating on keeping the proper form and exhaling during the lift. Don't adjust your position to lift the weight because you will not get the full benefit of the machine, and you may injure yourself.
- Avoid letting the weight clang against the rest of the stack at the end of the repetition, because this annoys others
- Wipe your sweat off the machine with your gym towel before leaving it.