FitSugar

Gym Equipment Explained: Leg Extension Machine

FitSugar — Wed, 06 Feb 2008 04:00:00 -0800

I'm sure you've seen the Leg Extension Machine at the gym but what does it do, and how do you even begin to use it? Here's the rundown on the Leg Extension Machine.

What: The Leg Extension Machine is an exercise machine that you can use to build muscle in your legs and stronger knee joints.
Area of body it works: Quads, primarily.
Why: The leg extension machine has gotten a bad rep in recent years as being dangerous for the knee, but if done properly, it can be a very effective way of strengthening the quads.
How: To see how to use the machine, just read more.

When seated, adjust the footpad so it rests on the lowest part of the shins (or higher up the leg to reduce stress on knees). Adjust the back of the pad so that your back is flat against it. Keep your abdominal muscles tight, knees bent and chest up. Select a weight that suits you.
Hold on to the handles on the sides of the machine and start the upward motion by extending your legs until your knees are straight, but not locked.
Then slowly lower the weight back to the starting position to complete one.
Do three sets of 10.

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Gym Equipment Explained: Xerings

FitSugar — Mon, 28 Jan 2008 13:30:00 -0800

I'm sure you've seen the strange-looking rings at the gym, but how the heck do you even begin to use them and why? Here's the rundown on Xerings.

What: Xerings are resistance training tools that are made from rubber tubes and foam. Xerings are mainly used to train and tone the lower body. They come in a variety of resistances coordinated by color: very light, (yellow), light (green), medium (red), heavy (blue), and ultra heavy (purple or black).
Area of body it works: It depends on the exercise but Xerings can be used to train the legs, specifically the calves, hips, and booty.
Why: Xerings offer a way to add additional resistance while doing many lower-body exercises like lunges, squats, leg lifts. Not only do your legs need to work to do the exercise itself, but your legs also need to work against the resistance of the tube. Xerings can be used in lying, stationary, and dynamic standing exercises, so there are many great ways to incorporate the Xering into your own workout.
How: There are numerous ways to use the Xering, but one of my favorites is the Side Leg Lift, a great workout for your hips and booty. To find out how to do it read more.

Xering Side Leg Lift:

Start by standing with a Xering placed around your legs, just above your knees. Toes should be pointed forward and knees should be soft, hands on hips.
Slowly lift right leg outward (to the side as far as possible) while keeping it straight and leading with your heel.
Slowly lower right leg back to starting position to complete one rep and repeat.
Do three sets of 12-15 reps on each leg.

Fit's Tip: The lower the ring is on your legs, the harder the workout.

Want your own? Buy them from Spri.com for $6.95 each.

Gym Equipment Explained: Roman Chair

FitSugar — Mon, 14 Jan 2008 04:00:00 -0800

Have you ever seen a crazy chair like contraption at the gym that resembles, as does most gym equipment, some kind of torture device? Well that contraption is called a Roman Chair and you can really get a fabulous workout using one.

What: A roman chair is a piece of stationary exercise equipment used mainly for hyperextension of the lower back and general strengthening of trunk muscles that consists of a padded bench and a pair of roll pads. The height and distance between the bench and pads can be adjusted according to each user and the exercise being performed. Most roman chairs allow for adjustable angles to enable the user to increase the difficulty level of their exercise program.
Area of body it works: It depends on the exercise but a Roman Chair is mainly used to train the abdominals, back, core and even glutes.
Why: Roman Chairs are often referred to as Hyperextension Machines because of the movement they allow. Since you have to use your trunk muscles to perform any sort of exercise on Roman Chairs, they are a great choice for toning and strengthening core muscle groups.
How: From sit ups to legs lifts to back extensions, there are numerous exercises you can do on a roman chair. Reverse sit ups are easy to do and a great back and ab exercise. To learn how to do them just read more.
Here's how you do them:

Adjust the bench so it's at about a 45-degree angle and rest your pelvis on the pads (you should be facing the floor).
Lock your ankles under the roll pads.
Keep your arms at your sides (beginner) or crossed behind your neck (advanced).
Use your stomach muscles to slowly lower your upper body and raise it back up again to complete one rep.
Do three sets of 15 reps.

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Gym Equipment Explained: Medicine Balls

FitSugar — Fri, 04 Jan 2008 08:45:00 -0800

Ever wondered what those heavy dodge ball looking things are at the gym? Well they're Medicine Balls and they are a great tool to add to your exercise.

What: A Medicine Ball is a weighted ball used for strength training. They come in a variety of sizes and weights.
Area of body it works: Medicine Balls are typically used in all sorts of plyometric and circuit training techniques for the entire body but specifically the upper body and core.
Why: Medicine balls are relatively light allowing exercises to be performed explosively, which can improve dynamic flexibility. They're also versatile and fun to use when training with a partner too.
How: There are a ton of ways to exercise with a medicine ball but one of my favorites is the Russian Twist. Here's how you do it:

Begin by putting ball at belly button height arms length away from body and twist to bring the ball behind your right hip.
While keeping your core tight, twist to the left to move the ball to the left.
Now do the same movement back to the right to complete one rep. Do three sets of 10.
Keep knees soft and rotate back foot to allow for great range of motion.

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Gym Equipment Explained: Calf Stretcher

FitSugar — Tue, 18 Dec 2007 04:00:00 -0800

Ever seen people step on this unique looking thing at the gym and wonder what the heck they are doing? The tool is called a Calf Stretcher and if you learn to use it, chances are you'll learn to love it as well.

What: A Calf Stretcher is a device that isolates the calf muscles.
Area of Body it Works: Calf muscles, ankles, and Achilles tendons.
Why: Stretching not only increases muscle flexibility, strength and balance but it also helps to prevent future injuries - the problem is that calf muscles are difficult to isolate without the aid of a wall or similar structure to lean against. The Calf Stretcher helps to eliminate this problem and is great for those of us who extensively use our legs for activities such as running.
How: Put one foot on the calf stretcher and slowly rock your heel back as far as you can (but not so far that it hurts) so your toe is pointing up toward your face. Hold the stretch for 15-30 seconds. For added support, stand by a wall or something to support yourself while doing the stretches.

Interested in having one at home? You can buy it here for $29.95.

Gym Equipment Explained: Cable Pulley Machine

FitSugar — Tue, 27 Nov 2007 04:00:00 -0800

That huge - and slightly daunting - object sitting smack dab in the middle of the gym could be one of the most versatile machines because its flexible cables work your muscles in every direction. You also hit your core by fighting the momentum that pulls you back toward the machine.

What: Cable Pulley Machine (or Cable Machine)
Area of Body It Works: The cable machine can be used to work almost any part of the body, but especially the core.
Why: The cable machine's flexible cables can work your muscles in every direction - you're also almost always working your core as your body fights the momentum that pulls you back toward the machine.
How: There are numerous exercises you can do using the cable machine, far too many to name. I like to focus on doing movements that use major muscle groups and multiple joints, like your legs, back, chest, shoulders and glutes. Your best bet is to ask a staff member at your gym to show you a few exercises.

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Gym Equipment Explained: Toning Bars

FitSugar — Thu, 08 Nov 2007 14:30:00 -0800

Have you noticed the long bars with colorful ends tucked into the corner of your gym somewhere? Ever wonder what the heck they are or how in the world you use them? Those bars are toning bars, or body-toning bars, and they are just another way to add resistance to your workout.

What: Toning bars are weighted, exercise bars that are made out of steel and enclosed in a dense foam for a comfortable grip.
Area of body it works: It depends on the workout but the bars can be used to train the upper body, abdominals, lower body, and core.
Why: The bars are versatile tools for strengthening, conditioning, and flexibility training. They're used in a wide variety of workouts including (but not limited to) strength training, circuit training, interval training, kickboxing, martial arts, sports conditioning, core training as well as in Pilates and yoga.
How: Pick a sufficient weight (one that challenges you, but doesn't cause you to lose form) and use the bar in place of dumbbells or a barbell for exercises like chest presses and bicep curls in order to get even weight distribution for arm and chest exercises. Also, use the bar for balance and keeping good posture when doing deadlifts, squats, and lunges. There are tons of options for using the bars, so you can get creative but two of my favorite exercises to do with a bar are bent-over row (upper body) and plié squats (lower body). To learn how to do these read more

Bent-over row: Start with feet at hip-width apart, grip onto the bar (palms facing the body). Bend over at the hip at a 45-degree angle and keep the back straight and the knees slightly bent. Slowly pull the bar to the chest while trying to squeeze the shoulder blades together. Repeat 10 to 15 times.
Plié squat: Begin with feet wide, toes facing out. Tuck the tailbone under and grip the bar, palms facing the body. While keeping the abs tight, lower into the plié (drop tailbone toward the floor). At the same time, slowly raise the bar to shoulder level. Hold for two seconds and slowly return to start.

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Gym Equipment Explained: Reebok Core Board

FitSugar — Tue, 16 Oct 2007 12:30:00 -0700

I'm sure you've seen people standing on a wobbly contraption at the gym, but what the heck is it? Well, it's much more useful than it seems and it's something that you may want to think about adding to your exercise routine.

What is it: A Reebok Core Board
Area of body it works: Core, full body workout
Why: Improves core strength, helping to develop stability, mobility, balance, power, and coordination. Plus, it's a change in your normal workout.
How: Start by adjusting the stability you want (beginner, medium, advanced). Underneath the board are three settings that affect its stability (the largest peg will make the board the most stable). Changing the level of stability changes how hard the exercise will be, less stable will make things harder. Once you have the stability set, you can then perform all sorts of exercises you would do on a stable surface onto (or on) the Core Board for a challenge.

For some of my favorite exercise ideas, just read more

Basic Lunge: Begin with hands at your side, facing the board. Lunge onto board. Return to starting position. Do three sets of 15.
Basic Push-Up (pictured): Get into a push-up position with your hands holding nine and three o'clock on the rim of the board, feet on the floor. Push-up. Do three sets of ten.
Basic Squat: Stand completely on top of the board. Legs hip width apart. Squat, as you would a normal squat, and return to the starting position. Do three sets of ten.
Standing Dumbbell Curls: Stand completely on top of the board while holding two dumbbells (one in each hand). Legs should be hip with apart and slightly bent. Perform a standing dumbbell curl and return to start. Do three sets of 12.

As you can see, you can do just about any exercise you would on stable ground, using the Core Board. Share your favorite Core Board exercise ideas in the comments section below - I'd love to add some new exercises to my repertoire.
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Gym Equipment Explained: Seated Leg Press Machine

FitSugar — Fri, 05 Oct 2007 04:00:00 -0700

One of my favorite machines at the gym is the seated leg press machine. There are so many squats and lunges I can do before I get bored, so the seated leg press is a great way to also work the upper muscles of the leg.

What is it: A seated leg press machine
Area of body it works: Quads, hamstrings, glutes and lower back
Why: It's a great way to work out your legs as it works a lot of the major muscles in the legs.
How: Start by adjusting the seat so that your legs are bent at a 90 degree angle for your starting position. Position your feet about shoulder width apart. Press the weight with your legs until they straighten out (knees still slightly bent), but be sure that you don't lock, buckle or bow (inward or outward) your knees at any point. After pressing, slowly bend your knees back to a 90 degree angle. Do not ever lift your booty from the seat. On most modern models the platform does not move but your seat will slide backwards, on older machines the platform moves - either way, keep your form the same.

Fit's Tip: If the seat reclines, then make sure it is in a position so that you do not feel any kind of a strain in your lower back, particularly if you are going to do high resistance, low reps.

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Gym Equipment Explained: Dip/Leg Raise Machine

FitSugar — Thu, 09 Aug 2007 04:00:00 -0700

Dip/Leg Raise Machine
Area of Body it Works:
Dips: Entire chest, bicep, and triceps
Leg Raises: Abdominals and hip flexors
Why: A good alternative to bench dips (dips) and sit-ups (leg raises).
How: While there are many dip and leg raise variations, here are the two most basic.
To do dips: Face the machine and grasp the two parallel bars. Raise yourself up so your arms are extended and supporting the entire weight of your body. Next, lower yourself to where your elbows are bent and your shoulders are mildly stretched. Then use your arms to push yourself upwards to the starting position. You can either bend and cross your legs or you can keep your legs straight while performing dips, just don't forget to keep your body straight.

To learn how to do leg raises, just read more

To do straight leg raises: Put your back against the pad and support yourself on the machine by using your own arms rested on the arms on the machine -- Hold the grips as well. Hold your torso tight and keep your back straight. Let your legs hang with feet directly below you. Now, raise your legs up so they become parallel with the floor, then lower your legs to the start position (legs hanging). Be sure to use your abs and hip flexors, do not swing your legs.

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