Muscular endurance is best described as having the ability to do numerous repetitions with a light amount of resistance. Sports, such as soccer, football, basketball, tennis and racquetball, require this physical characteristic. Your goal with exercises is to use light to moderate weights and do a high amount of reps. Machines give you the ability to achieve this with all of your major muscles.
Seated Chest Press
The seated chest press primarily works the pectorals and triceps. The pecs are in the chest and the triceps run down the back of the upper arms. This machine has handles attached to lever arms that get pushed straight out in front of your body. Depending on the manufacturer, the resistance gets changed by adding weight plates or sliding a pin into a weight stack. When doing the exercise, it is important to align your body properly. Adjust the seat so the handles are at about lower chest height.
Shoulder Press
A shoulder press works the deltoids and trapezius muscles of the shoulders, which need endurance for continuous overhead motions. This machine has handles attached to lever arms that move straight up in the air as you push against them. The seat is also adjustable and the resistance gets changed by sliding a pin into a weight stack. When doing the exercise, make sure your hands are right above your shoulders before starting. You will be able to get into this position by sliding the seat down and locking it into place.
Lat Pulldown
The lat pulldown targets the latissimus dorsi and rhomboid muscles in the back. Muscular endurance is important for this part of the body for repetitive pulling motions. The machine has an adjustable padded support, overhead bar and pulley system with a weight stack. The padded support should be locked down tight on your thighs before you do the exercise. This insures you will have enough leverage to pull the bar down to your chest.
Biceps Curl
The biceps curl machine singles out the biceps muscles on the front of the upper arms. You need muscular endurance in the biceps for bending motions of the elbows. The machine has an adjustable seat that slides up and down, and a padded support to rest your upper arms on while you pull a handle toward your face with both hands. The resistance gets changed by sliding a pin into a weight stack.
Leg Press
The leg press machine has a seat, steel sliding platform and backrest. The leg press exercise is performed by placing your feet on the platform and pushing it out until your knees are just short of full extension. This exercise works the glutes, quadriceps and hamstrings in the lower body. All of these muscles are important for continuous explosive movements like sprinting and jumping.
Seated Ab Crunch
The abs need muscular endurance for repetitive throwing, running and leaping motions. The seated ab crunch is a good machine to achieve this goal. The bottom of the machine has a padded support that your feet get hooked under and the top has handles to grasp with your hands. This enables you to keep your upper body still against the padded supports as you fold your body in half during the exercise. The resistance is changed by sliding a pin into a weight stack.
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