New to the Gym? Try Out These Gym Machine Workouts
Working out at the gym for the first time can be intimidating for new members. While creating a workout schedule, eating health, and staying hydrated is important, learning more about the machines to use in your routine can put you on the path to success. At Flex Appeal, we offer the following machines and more:
Lat Pull-Down Bar
This machine helps to strengthen your latissimus dorsi (or lats for short) in addition to your biceps. One benefit from using the pull-down bar is that it makes it easier for you to work on pull ups at different weight settings.
While seated, pull the hanging bar towards you so it’s level with your chin, and then slowly release it back up as part of each repetition. Activate your lats by pulling down from your armpit area instead of using your forearms.
Chest Press Machine
Chest press machines help to work on the key muscles used for upper body strength such as the pecs, deltoids, traps, and triceps with a motion similar to a push up. Our trainers advise you to sit with your back pressed firmly against the seat for stability and to avoid arching your lower back. Make sure the handles are mid-chest level, and begin slowly to focus on building control. As you develop this group of muscles, you’ll feel confident to take on more advanced machines at the gym, too.
Cable Biceps Bar
Well conditioned biceps are great for pull ups, enhancing the strength of your back muscles, and reducing the risk of injury if you play sports such as tennis or badminton.The cable biceps bar lets beginners adjust how much weight they would like to start with as they work their arm muscles. It’s similar to doing curls with hand weights but in a more controlled environment.
Rowing machines are a great way to work your entire body, from your quads and glutes, to your core, shoulders, triceps and back. While it may look like a challenge, it’s great to use at any experience level. We recommend pushing with your legs first, then leaning backwards to pass your pelvis and shoulders. Finish strong by pulling your arms toward your chest right at your lower ribs. The rowing machine is low impact and doesn’t exert your already sore muscles.
Leg Press Machine
Don’t skip leg day, even if you’re a beginner! This machine lets you work on your quadriceps, along with the glutes, hamstrings, calves, and shins. You can either use a leg press machine sitting up in a horizontal position or laying down at an incline.
Leg Extension Machine
It may seem similar to the leg curl machine, but this is a great add on to your squat routine and to activate your quads. Simply adjust it to fit your height and push the roller with your legs to do as many reps as you feel comfortable. Ligaments like the patellar and quadriceps attachments in the knees can get stronger with leg extensions.
Elliptical machines are a classic at the gym for a reason. While many beginners might head for the treadmill, the elliptical machine is overall a greater option. Take advantage of the preset programs on the machine and it’ll help to improve balance as it targets your quads, glutes, hamstrings, and biceps. Once you’ve chosen a pace to keep up with, start pedaling as your arms swing with the handles.
Stationary bikes are the best gym machines because they tone your legs and glutes as you burn a tremendous amount of calories. This is a great workout for weight loss, burning fat, and strengthening your lower body muscles. Anyone looking for a low-impact workout will love the stationary bike!
The treadmill can’t be left off this list, as it’s a great warm-up choice and a fun way to get cardio into an exercise routine. The principal muscles involved when using the treadmill are your quads, hamstrings, calves and glutes. The more you increase the incline, the more these muscles will be activated.
Want to start out with a low-impact machine that still provides an amazing workout? The Stairmaster allows you to burn plenty of calories and build strength without overdoing your joints. Even better, it’s simple and mimics the motion of walking upstairs. You can expect healthier bones, a stronger core, quads, and hamstrings as a result when you start using this machine.
As you begin to work out consistently and use these machines, remember to choose a weight or resistance that allows you to follow good form and feel comfortable. Don’t be afraid to try out something new!
Flex Appeal Has Trainers to Help With Working Out at the Gym
For more help learning how to master these machines, Flex Appeal has personal trainers on the floor for you to work with. We are one of the few gyms in Reno to offer a free seven day trial, which is enough time to see if Flex Appeal is right for you and your personal fitness journey.
Work out when the time is best for your schedule day or night with our state-of-the-art strength training and cardio equipment at our South Reno gym facilities today.