Exercise equipment is designed to build your muscles, improve your balance, strengthen your bones, burn calories and improve your aerobic capacity. All of these benefits can lead to a healthy, fit body that is free of chronic disease. There are many different types of exercise equipment. The following steps will explain several exercises that can be done with each type. Barbells, dumbbells, benches, stability balls and weight machines can all be part of your workout.
Step 1
Use a bench and barbell to work your chest. Lie on the bench and grab the bar with a wide grip. Push it off the safety rails and hold it directly above you. Slowly lower the bar down until it is nearly 1 inch away from your chest. Push it back up and repeat for a set of 10 to 12 reps.
Step 2
Grab a set of dumbbells to do shoulder presses. Sit in a chair with a padded seat and backrest. Hold the dumbbells at shoulder level with your palms facing forward. Keeping your back tight against the backrest, push the weights straight above your head and then bring them toward each other until they are 1 inch apart. Slowly lower them back down and repeat for 10 to 12 reps.
Step 3
Work your back muscles by using the lat pull-down machine. Attach a straight bar to the machine's high pulley. Adjust the thigh pad on the seat so that it fits snugly against your quadriceps. Grab the bar with a wide grip. Bend backward at the hips and pull the bar down to the front of your chest. Extend your arms back up and repeat for 10 to 12 reps. Keep your back straight entire time, but also hold your upper body at a slight angle.
Step 4
Use dip bars to work your triceps. Place each foot on the individual side supports or place both of your feet on one platform that goes across the middle. Grab the bars and lift your body into the air until your arms are straight. Bend your knees and cross your lower legs behind you. Lower yourself down until your upper arms are parallel to the ground, and then push yourself back up. Repeat 10 to 12 times.
Step 5
Work your biceps with a preacher bar and bench. A preacher bar can be used at various angles to target your muscles from different directions. It also can be used in conjunction with a preacher bench, which has a seat and an arm rest. To do preacher curls, place the bar on the supports and sit in the chair. Place your arms over the padded support. Your upper arms should be flat against the pad when your arms are extended. Grip the bar on the outside curvature. Your palms should be turned inward. Lift the bar off the support and curl it up toward your chest. Squeeze forcefully and slowly lower it back down for 10 to 12 reps.
Step 6
Sit down on the 45-degree leg press machine and work your legs. Place your feet shoulder-width apart on the steel platform and push it straight up. You will notice two safety latches at your sides. Flip them out to allow the weight to slide up and down. Slowly lower the plate by bending your knees. Stop when your knees are right in front of your chest and then push it back up. Repeat 10 to 12 times. Make sure that your knees do not extend past your ankles when you lower the weight. If they do, you need to place them higher on the platform.
Step 7
Work your abdominal muscles with a medicine ball and a stability ball. To perform a pullover crunch, place your lower back on the stability ball with your knees bent 90 degrees and your feet placed on the ground. Hold the medicine ball directly over your head while keeping your back straight. Curl your body up by contracting your abs and simultaneously pull the ball over your body. Stop when your arms are perpendicular to the floor and lower yourself back down. Do 15 to 20 reps.
Step 8
Use cardio machines to burn calories. Treadmills, stair climbers, elliptical machines, stationary bikes and rowers can all be used to promote weight loss. Adjust your speed, resistance or incline to vary your workouts. Familiarize yourself with the controls and experiment to discover new workout benefits.
Tips and Warnings
- Inhale as you exert force and exhale when you recover. For example, when you are doing bench presses, inhale as you lower the bar and exhale as you raise it.
Things You'll Need
- Barbell
- Bench
- Dumbbells
- Lat machine
- Straight bar
- Dip bar
- Preacher curl bar
- Preacher curls bench
- Leg pres machine
- Stability ball
- Medicine ball
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