When I discovered that my favorite tricep dip machine was called "the Gravitron" (duh duh dun), even I was a little intimated. From crazy names (crossover cable what?) to questionable positions (am I supposed to face away from the machine or towards it?) navigating the gym by yourself can be nerve-wracking.Luckily Marshall Roy, an Equinox Trainer in New York City, offered to debunk the mysteries behind four intimidating pieces of equipment you'll find at almost every fitness center so you can look like a pro on your first time! If you're already using these gym machines, brush up on proper form with his tips below:[#image: /photos/57d8d75e46d0cb351c8c6c8d]||||||Upper Body Machine: GravitronWhat it does: The Gravitron is simply a counter-weight system that helps you do bodyweight movements, specifically pull-ups and dips.How to use: Select the amount of weight you want assisting you on the way up. For pull-ups, take any grip that's comfortable--overhand or underhand is fine. Step carefully onto the lever, feet facing towards the machine, and straighten your whole body.
Use your lats to pull your shoulders down (like shrugging in reverse), then drive your elbows down toward your hips. Keep your abs very tight and lift your chest upwards until your head is between your hands. If you can't get it all the way there, give yourself a little more assistance (more weight) on the next set.For the dips, the set up is the same, but you'll place your hands on the parallel bars that are near your waist. Pull your shoulders back (don't let them roll forward as you descend!) and lower your body until your triceps are parallel to the floor. Press yourself back up to complete the rep.Tip: Remember, the more weight you use, the easier the exercise becomes. Dismount slowly, one foot at a time, from the top of your reps (i.e., the highest point).Lower Body Machine: Lying Leg CurlWhat it does: The lying leg curl trains the hamstring muscles via knee flexion.How to use: Select a weight and lie face down on the machine--there's a lever to adjust for leg length near the rear of the machine.
Keep your hips pressed down firmly (don't let your lower back and butt creep up as you perform the exercise) and pull your heels to your glutes, contracting your hamstrings (the muscles you feel when you bend down to touch your toes). Squeeze them forcefully for a moment, then slowly extend the complete the rep.Tip: Execute this movement slowly, without momentum or banging the weight. Make sure to press your hips down firmly to keep the tension in the hamstrings, not the lower back.Ab Machine: Captain's ChairWhat it does: Trains the abs while preventing hyperextension of the lower back (lumbar spine). [Bonus alert: it's also been one of the exercises linked to coregasms.]How to use: Position your back against the pan and brace your elbows on the arms of the captain's chair. Let your feet dangle. Contract your abs so that your lower back is pressed into the back of the chair, then raise your legs to a 90-degree angle. Slowly lower them back down, keeping your abs tight. Perform sets of 10-30.Tip: Fold a towel and place it between your lower back and the chair.
If it stays firmly in place, you're doing a good job. If it falls, it means you've lost the tightness in your abs and your lower back is hyper-extending. That means it's time to stop the exercise, and try another one, like plank.Full Body Machine: FreeMotion Dual Cable CrossWhat it does: Allows you to train different body parts sequentially or simultaneously via adjustable cablesHow to use: Most cable crossover machines have a diagram (aka cheat sheet) printed right on the machine, that shows how to use it for different body parts. For instance, you might position the cable at chest height and do a rowing motion to strengthen the back, shoulders, and rotator cuff. Alternatively, you might position the cable lower to train the glutes.Tip: For an amazing core exercise, position the cable at chest height and choose a light weight. Grasp one handle with both hands, hold it to your sternum, and take a few steps away from the pulley. Press your arms straight out, so that your arms are perpendicular to the cable.
Maintain perfect posture, even as the cable tries to pull and twist your upper body. Return the handle straight to your sternum to complete one rep. Do a set of 10-15 with challenging weight.And always, when in doubt, consult a fitness professional for instruction.Related Links:The Big 5 Of Strength Training Machines 8 Ways To Train Using A Gym BenchSimple Fixes To Help Shed Winter Weight Fast--For daily fitness tips follow SELF on Facebook and Twitter.Get SELF on your iPad and Kindle Fire!It is the core area of the body, but oddly enough the toughest one for women to target. The abdominals (or abs) are the part of the body that a woman cherishes most, and is the biggest element in working out. Simply put, strong abdominals are required in order to stay in all-round good shape. There is a multitude of equipment that claims to be the best for working the abdominals, so it’s hard to sort the fads from the effective. This guide looks at the top equipment in terms of female abdominal training, and how to use them.
Always remember that when it comes to fitness, users can only get out of it what they choose to put in. There are various online retailers who sell gym equipment, but none offer better value for money than eBay. The traditional and most recognisable forms of gym equipment, which work on reducing fat in the abdomen area by providing a full body workout. Cardiovascular equipment requires women to engage their abs without directly targeting them. The following are considered the most effective forms of cardiovascular gym equipment available for home use: No piece of equipment has more association with the gym environment than the treadmill. It involves running on an automated conveyor belt. The belt can be raised to an incline in order to place heavier focus on the abdominal region. One of the more modern pieces of gym equipment to become popular in recent years. Involves moving both handles and footrests at the same time. The user does this by generating power from their core.
Far from flashy but invaluable when it comes to getting a toned stomach. Involves taking on traditional bike movements but upping the resistance. This means that the user’s abdominals are forced to work harder. A modification on the traditional fitness bike, spinning bikes are lighter and sleeker. They are purpose built for high intensity exercise. Involves replicating the feeling of riding a bike uphill. Considered the premier form of complete body workout. Involves using the arms, legs and abdominals all at once. It’s the perfect way to get a full body workout in a short amount of time. Similar to the cross trainer, the stair climber involves using the legs as a means to work the abdominals. A low-impact option that is perfect for women who are new to the world of home fitness. A captain’s chair is a large metal contraption that is made out of solid steel and durable padding. This equipment targets the lower abdominals, but is not for the faint of heart.
The American Council on Exercise (ACE) lists it as the second most effective abdominal workout available and it isn’t difficult to see why. The skill is in knowing how to use this basic looking piece of equipment effectively. The captain’s chair is an affordable piece of equipment to buy, but it is strenuous and can be harmful if used incorrectly. Before using a captain’s chair be sure that you have the strength required to use it properly, and don’t overdo it. It may not immediately spring to mind as a piece of equipment that helps improve abdominal strength. However, on each machine there is a pull-up bar option. That minor piece of equipment is invaluable in abdominal development. Not unlike the captain’s chair it isn’t complicated to use either. A cable machine is perfect for women who want added security when carrying out abdominal exercises. Shoppers should always be aware that cable machines are heavy and take up a large amount of space; this means that they aren’t suitable for all homes.
This particular piece of equipment works both the upper and lower abdominal areas. It’s a low impact option for those who don’t fancy taking on or investing in larger pieces of equipment. In order to use a seated crunch machine take the following steps: Lightweight and versatile, a seated crunch machine is perfect for those looking for a piece of equipment that is easy to store. It is also the most affordable piece of abdominal targeting gym equipment, and is perfect for women of all shapes and sizes. Investing in gym equipment can be expensive and that is specifically true when it comes to abdominal equipment for women. New models can dent even the most affluent of bank balances, but don’t let this put you off. Buying used is always an option, and eBay has made finding the right used unit just a few clicks away. However, shoppers should not enter the used market lightly. Always take into account that what is being described may not be what is being sold, ask the seller questions to gain a better grasp of the product.
Always wear non-baggy and appropriate clothing. Wipe down the equipment after use. Do your best to maintain proper form. Warm up before using any form of gym equipment. Increase workload and intensity gradually. Do not workout if feeling tired or injured. If concerned about safety try working out with a partner. There is plenty of fitness equipment available, and some are more effective than others. However, the key element to getting hard abdominals and a toned stomach is finding the right equipment and sticking with it. This guide looks at all the equipment available and what is best suited towards women. Incorporating these items alongside a stable and healthy diet will get a woman closer to their weight and fitness goals. Finding the equipment you’re after isn’t complicated, simply follow the following steps when on eBay’s homepage. Shoppers won’t want to see a prize piece of gym equipment slip away, so it’s important to act fast.
Be sure to do one of the following whilst on an item listing. The sooner you pay for an item the sooner you will receive it, so don’t hesitate when it comes to going through the checkout process. Make your purchase via PayPal. This will ensure that the buyer protection programme covers the order and transaction. Women around the world are always looking for the best way to obtain a flat stomach and toned set of abdominal muscles. It may come as a shock, but there is no quick fix nor is a crash diet going to get the results that most desire. It takes hard work and time to lower someone’s BMI, but there are pieces of gym equipment that can aid the process. Not everyone will get the same results from the same pieces of equipment; so it’s important to try various types of equipment prior to purchase. After exploring the market and seeing what piece of abdominal training equipment is suitable. It will be time to find it at the best possible price and shoppers should have only one retailer in mind.