You want to tighten and tone your body, but some of the gym's exercise machines look too complicated to use. A common concern among women is that weightlifting results in large and bulky muscles. Increasing lean muscle mass is necessary for fat loss. Building muscle helps your body burn fat, giving your physique a leaner and smaller appearance. Perform full-body workouts at the gym to lose fat and develop a toned and shapely figure.
Leg Presses
The leg press machine targets the muscles in the lower body, including the glutes, quadriceps, hamstrings and calves. Have a seat on the leg press machine and place your feet on the platform with your knees bent at 90 degrees. Push the platform forward until your legs are extended. Don't lock your knees at the top of the movement. Lower the platform down to the starting position. Repeat the exercise for four sets of 12 to 15 repetitions.
Barbell Curls
Performing barbell curls recruits the biceps and shoulders, while engaging your core for balance. Stand with your feet shoulder-width apart. Hold the barbell with your palms facing up and arms down in front of you. Keep your elbows close to your sides and curl the bar up toward your shoulders. Slowly lower the barbell back to the starting position. Repeat the motion for four sets of 12 to 15 repetitions. Choose a moderately heavy weight, so that your muscles are reaching failure by the completion of the exercise.
Lat Pulldowns
The lat pulldown machine develops the upper back and arms. Have a seat on the lat pulldown machine. Hold the bar with your hands spaced slightly wider than shoulder-width apart, with palms facing down. Pull the bar down until it is directly above your chest. Keep your back straight throughout the exercise. Slowly release the bar up until your arms are extended. Repeat the movement for four sets of 12 to 15 repetitions.
Chest Presses
Chest presses work the pectoral muscles. Lie on a flat bench with a dumbbell in each hand. Extend your arms over your chest with palms facing forward. Lower the dumbbells until your elbows are bent at 90 degrees. Press the weights up and together, returning to the starting position. Repeat for four sets of 12 to 15 repetitions.
Stability Ball Crunches
Stability ball crunches build the abdominal muscles while recruiting your core to stabilize the body. Sit on the ball. Walk your feet forward until your back is supported by the ball. Place your hands behind your head. Maintain space between your chin and chest to prevent straining the neck. Lift your shoulder blades off of the ball. Slowly lower yourself back to the starting position. Repeat for four sets of 25 repetitions.
References
- Bodybuilding.com: Best Beginner Weight Training Guide
- "Weight Training Manual"; National Federation of Professional Trainers; 2006
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