Exercise machines are among the most useful training equipment for increasing muscle mass, muscular strength and muscular endurance. Machines provide a high level of safety and are thus recommended for novice trainees or those who are undergoing muscular rehabilitation. Advanced trainees can also gain some benefits from the use of machines by increasing the variation of exercises in his or her workouts and by being able to perform exercises that better target individual muscle groups.
Machine Pullover
Step 1
Sit on the pullover machine and put your neck back up against the seat and your feet down on the ground. Grab the overhead machine handles with your hands using an overhand grip and with your arms bent.
Step 2
Pull the handles down toward your thighs until your elbows are by the sides of your body.
Step 3
Return the handle back up to the initial point.
Machine Preacher Curl
Step 1
Sit on the preacher curl machine, place your upper arms and elbows on the pads and place your feet down on the floor. Hold the handles with an underhand grip and with your arms extended.
Step 2
Raise the handles upward and toward your shoulders and contract your biceps.
Step 3
Lower the handles downward until your reach the beginning position.
Machine Triceps Extension
Step 1
Sit on the triceps extension machine, put your upper arms and elbows on the pads and put your feet on the ground. Grab the handles using an overhand grip with your arms bent.
Step 2
Move the handles down by extending your arms and contracting your triceps.
Step 3
Move the handles up by bending your elbows.
Machine Leg Extension
Step 1
Sit on the leg extension machine, place your lower legs under the roll pads and place your back against the machine. Hold the handles on the sides of the machine for support.
Step 2
Bring the roll pads upward by extending your legs and contracting the quadriceps muscles of your front thighs. Make sure not to lock your knees out at the top of the exercise.
Step 3
Bring the roll pads downward to the start by bending your knees.
Seated Machine Leg Curl
Step 1
Sit on the leg curl machine, extend your legs and place your lower legs over the roll pads. Put your back up against the seat and grab the handles of the machine with each hand for support.
Step 2
Lower the roll pads down by bending your legs and contracting the hamstring muscles of your back thighs.
Step 3
Return the roll pads up by extending your legs.
Things You'll Need
- Pullover machine
- Preacher curl machine
- Triceps extension machine
- Leg extension machine
- Hamstring curl machine
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