Types of gym equipments
An adjustable bench is flexible and allows you to do a whole lot of exercise by adjusting the bench.
An exercise ball, also known as a yoga ball, is a ball constructed of soft elastic, typically in 5 diameters of 10-centimeter increments, from 35 centimeters to 85 centimeters, and filled with air. The air pressure is changed by removing a valve stem and either filling with air or letting the ball deflate.
Health benefits of dumbbells
An indoor rower, or rowing machine, is a machine used to simulate the action of watercraft rowing for the purpose of exercise or training for rowing. Indoor rowing has become established as a sport in its own right, drawing a competitive environment from across the world.
What is Lat Machine? The lat pull down is a basic upper body strength exercise that targets the upper back. The exercise also improves stability in the lower back and core.
1] Adjestable bench
2] Barbell
3] Cable crossover
4] Exercise ball
5] Lkey dumbbells
6] Indoor rower
7] Leg curl extension
8] Leg press hack squad hammer
9] Lat pulling down
10] Smith machine
1] Ajestable bench
How to use : Sit on the side of your weight bench with your feet fairly wide so that your thighs are at a 45-degree angle to your body. Lower your right arm and press it into the inside of your right leg so that it's locked in place. Curl your arm up and then lower it back down. Repeat on the other side.
2] Barbell
A barbell is a piece of exercise equipment used in weight training, bodybuilding, weightlifting and powerlifting, consisting of a long bar, usually with weights attached at each end.
How to use : Using an overhand grip, hinge at your hips and knees and grab the bar. Your hands should be at shoulder-width distance. Engaging your core and glutes while keeping the bar as close to the body as possible, thrust your hips forward as you stand up with the barbell. Slowly lower down to the floor for 1 rep.
3] Cable crossover
Cable crossovers target the pectoralis major muscles' sternal heads, found in the bottom of your chest as well as activating muscles in your shoulder and back. The standing Cable crossover exercise recruits the third most muscle fibres in your chest, only behind bench press and flyes
How to use : Step 1: To get into the starting position for the exercise, place pulleys in position above your head and select the resistance that will be used. Hold one pulley in each hand. Step 2: Move forward in an imaginary straight line between the pulleys while pulling your arms together in front of you.
4] Exercise ball
An exercise ball, also known as a yoga ball, is a ball constructed of soft elastic, typically in 5 diameters of 10-centimeter increments, from 35 centimeters to 85 centimeters, and filled with air. The air pressure is changed by removing a valve stem and either filling with air or letting the ball deflate.
how to use : Start off on your knees and place your hands on the ball in front of you. Slowly push the ball away from your body, keeping your knees in the same position. Roll the ball out as far as you can, keeping your core engaged and your chest toward the ground. Then roll it back and repeat.
5] L-KEY dumbbells
Health benefits of dumbbells
- boosting resting metabolic rate (burning calories)
- protecting against injury.
- increasing the strength of the bones, muscles, and connective tissue.
How to use : Stand with a weight in each hand, near hips, palms forward. Shoulders and elbows should be pinned against the wall. Without moving upper arms, curl weights up until dumbbells are shoulder level, then lower to starting position. Aim for 14 to 22 reps with good form (shoulders flat against the wall, raising arms for a count of two and lowering them for a count of two).
6] Indoor rower
An indoor rower, or rowing machine, is a machine used to simulate the action of watercraft rowing for the purpose of exercise or training for rowing. Indoor rowing has become established as a sport in its own right, drawing a competitive environment from across the world.
How to use : Row for a minimum of 5 minutes and a maximum of 20 minutes when starting out. Keep a log of what you do each week, it will help with monitoring progress and motivation. Include other forms of exercises such as walking, jogging, tennis, swimming, weight training etc.
7] Leg curl extension
The leg extension is a resistance weight training exercise that targets the quadriceps muscle in the legs. The exercise is done using a machine called the Leg Extension Machine. There are various manufacturers of these machines and each one is slightly different.
How to use : Grasp the handles on the front of the machine and brace yourself – it's time to curl. Curl your lower legs up as far as possible without lifting your thighs off the pad. Hold for a second at the top of the movement, then lower slowly back to the start.
8] Leg press hack squat hammer
As you work your quads, glutes, and calves, the engineered smoothness of the Leg Press/Hack Squat Machine spares your bones and joints. Three lockout positions are under the user's control throughout the exercises and provide user safety and the option of different start/stop positions.
How to use : The squat is one of the three lifts in the strength sport of powerlifting, together with the deadlift and the bench press. It is also considered a staple exercise in many popular recreational exercise programs.
9] Lat pulling down
How to use : - Keep your chest tall/bring your chest to the bar.
The Smith machine is a weight machine used for weight training. It consists of a barbell that is fixed within steel rails allowing only vertical or near-vertical movement. Some Smith machines have the barbell counterbalanced.
- Keep your elbows pointed straight down.
- Squeeze your lats/think of pulling from your armpits.
- Lower to your chin or just below.
- Grab just outside your shoulders or a little wider.
- Also try using the 'V-grip' handle
10] Smith machine
How to use : -To perform a Smith machine squat, place the bar from where you’d like to un-rack it, then load the bar.
- Set up as you would a normal squat.
- Center the bar and make sure it’s sitting on your shoulders, which are tucked under the bar.
- Un-rack the bar, then unlock your knees and hips at the same rate as you descend to your - fullest range of motion.
- Rise back up by pushing the ground down and your shoulders straight up into the bar.
- You should not feel the bar grinding forward into the Smith machine.