Weight machines have seats, backrests and lever arms that move in arcing motions when they are pushed and pulled. When using these, your body is in a fixed position and your range of motion is predetermined. Free weights, on the other hand, do not have any restraints. They also simulate real-life lifting situations and promote whole-body stabilization, according to MayoClinic.com. If you are interested in using these, find out what types exist before setting up a program.
Dumbbells
Dumbbells are made out of cast iron, and they range in weight from 1 lb. to 120 lbs. Starting at 5 lbs, they increase in 5-lb. increments. Dumbbell exercises include alternating biceps curls, lateral raises, lunges and shoulder presses. Adjustable dumbbells have a handle with small weight plates that slide onto the ends. Once you attach the plates, a collar is placed on the ends to secure them while you exercise.
Barbells
Barbells range in style. A standard Olympic barbell is 45 lbs. and 7 feet long. It is used for such exercises as bench presses, deadlifts, squats and bent-over rows. Like the adjustable dumbbells, they have weight plates that get slid onto the ends to increase the resistance.
Curl bars, also known as preacher or EZ bars, have a wavy shape. This allows you to place your hands in various positions to work your muscles differently. They also take stress off your wrists because your palms are at an angle when you do exercises.
Hex bars are shaped like a hexagon and you stand in the middle of the bar to do exercises like deadlifts and shrugs. The shoulder shrug exercise works the trapezius muscle and for that reason, this bar is often referred to as a trap bar.
Medicine Balls
Medicine balls are made out of hard rubber or leather, and they range from 1 lb. to 30 lbs. Specialty balls also exist that have built-in handles or a rope going through the center. All of these are used to develop core strength with slams, chest passes, chops, squat and throws, pullover crunches and other exercises.
Ankle Weights
Ankle weights get fastened to the lower legs to add resistance to the body with such exercises as jump squats, jumping jacks, hanging leg raises and bicycle crunches. They are adjustable and range from 1 lb. to 20 lbs. They can also be used as wrist weights.
Kettlebells
Kettlebells are cast iron training tools shaped like cannon balls. Exercise hold the curved handle on top of a ketlebell with one hand or two hands to do swings, deadlifts, clean and presses, front squats, snatches and other exercises. Two kettlebells are often used at the same time as well.
Toning Bars
Allso known as weighted wands, toning bars are steel bars covered with foam. They range in weight from 4 lbs. to 24 lbs., and they are used for such exercises as squats, torso twists, shoulder presses and weighted crunches.
Resistance Bands
Resistance bands are circular or flat, and they range in resistance from extra light to extra heavy. The circular style bands have handles, and they sometimes come with door attachments to anchor the center of the band while you do exercises. Because they are made of rubber, they are flexible and easy to transport when you travel. Chest presses, shoulder presses, back rows, triceps extensions, biceps curls, squats and chops are exercises performed with bands.
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