Most gyms and health clubs offer both free weights and machine weights for training. Machine weights are a good selection for beginners to do strength training. Because the or barbells. Although weight machines are not necessarily functional with regard to movement, they are beneficial in training muscles for the task of moving resistance to build strength and muscularity.
Step 1
Choose core or multi-joint machines. Machines that target major muscle groups (chest, back and legs) should be the ones you begin with. For instance, a lying or seated chest press causes flexion (shortening of a joint) and extension (lengthening of a joint) in two joints, the shoulder and the elbow. A seated leg press machine involves flexion and extension at the hip and knee joints.
Step 2
Lift using cam machines (ones where force is not exerted directly on a cable pulley) initially since they assist with motion and are slightly easier to perform. Progress to cable pulley machines after improving muscular strength and control.
Step 3
Incorporate single-joint machines after completing multi-joint exercises. Single-joint machines include the seated biceps curl, triceps extension, seated leg extension, and prone (face-down) or seated hamstring curls.
Step 4
Perform exercises on each machine in the order they're set up. Most gyms situate the machines in a pattern that follows the multi-joint to single-joint flow. This is known as circuit training, where you essentially go down the line in the order of the machines.
Tips and Warnings
- Read the instructions on the machine. Most, if not all, weight machines come with instructions that detail which body part is being worked and descriptions of how to execute the move. Reading prior to engaging in the exercise ensures that you are working the desired muscle group.
- Machine weights use adjustable seats. Check to ensure that the seat is secure before sitting down.
References
- "NSCA's Essentials of Personal Training;" R. Earle and T. Baechle; 2004
- "Applied Anatomy and Kinesiology;" P. Francis; 1999
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