It's your first time at the gym:
You should take it slow. Ideally, follow a training plan combining cardiovascular and strength work. Begin by going to the fitness room twice a week. Make good heating at least 15 minutes of cardio machines (the simplest are elliptical or exercise bike). If you choose the tape begins lame walk and when confidence begins to jog lightly.
Before moving on to strength training, you should make some joint mobility exercises. Start at the ankles and sees slight upward making turns in one direction and another, until you have mobilized the major joints of the body.
In these early months of training it is important to achieve a good base of strength and endurance. Regardless of your goal (lose weight, bulk up or tone), should work on a circuit.
Do 15 repetitions of each exercise at an average speed controlling technology, and spends the next without rest. When finished, rest for a couple of minutes and performs two more series.
Pectoral machine
Mainly work the muscles of your chest, triceps and deltoids involved but are also seen.
Regulates the seat height so that the supports of the hands are about chest height.
The back should be fully supported over the back. Both feet are placed completely flat on the floor.
High pulley
Mainly works the back muscles, the biceps are also involved.
Regulates aimed at securing support legs to prevent you soar during movement. Hold the bar with a distance slightly greater than the width of the shoulders. About the bar to the chest keeping your elbows out and preserving the right back position.
Avoid sudden movements and rolling s. If you can not do it correctly, lower weight selected and try again.
Leg press
It works the muscles of the legs. Quadriceps mainly, although in motion also act buttocks.
Seat regulates the distance the lever that moves the seat.
Supports both feet with a similar width of the shoulder s and make sure your back is well supported separation.
You do not get to fully extend the legs to prevent damage to the knee.
Hamstring machine
He works all the posterior muscles of the thigh.
You will find 3 points you have to adjust: roll ankles, which should be just above the heel; roll the knees, which should be below them, to allow the knee to perform its movement; and the distance of the back support.
By extending the legs do it slowly and carefully, avoiding sudden shocks.
Biceps machine:
Sit leaning back correctly placing in its holder triceps, leaving the elbow. Without moving the elbow flexed to an angle of about 45 degrees.
Triceps
He leans back in his chair and put your feet with a similar shoulder width apart.
We start with forearms parallel to the floor and from there extend the gesture is almost completely, to return to the starting position.
Abductors + Adductors These two machines used to work the muscles of the inner thighs, namely separating aproximadora muscles and hip. The difference between the two devices is in the direction in which we must make the force. Take care that your back is well supported on the back and do not make efforts with the stem for movement.
Adductors. The legs are placed outside the supports and aproximadora be working the muscles of the hip.
Abductors. The legs are positioned within the support and will work the muscles that open the hip.
Buttock. He works the glutes and involves the muscles of the back of the thigh (hamstrings).
Generally, work is to support the back of the thigh on the roller and bring the leg back. It is important to adjust the position of the roller and that of our stand.
Avoid rotating the hip by bringing the leg back.
Twin in step
The muscles of your calves will play a key role if you decide to get started in the running.
Stand up, with the leading resting on the step and heel and midfoot airborne. Keep your balance and makes a gesture to stay up to "tiptoe" over the step.
You should take it slow. Ideally, follow a training plan combining cardiovascular and strength work. Begin by going to the fitness room twice a week. Make good heating at least 15 minutes of cardio machines (the simplest are elliptical or exercise bike). If you choose the tape begins lame walk and when confidence begins to jog lightly.
Before moving on to strength training, you should make some joint mobility exercises. Start at the ankles and sees slight upward making turns in one direction and another, until you have mobilized the major joints of the body.
In these early months of training it is important to achieve a good base of strength and endurance. Regardless of your goal (lose weight, bulk up or tone), should work on a circuit.
Do 15 repetitions of each exercise at an average speed controlling technology, and spends the next without rest. When finished, rest for a couple of minutes and performs two more series.
Pectoral machine
Mainly work the muscles of your chest, triceps and deltoids involved but are also seen.
Regulates the seat height so that the supports of the hands are about chest height.
The back should be fully supported over the back. Both feet are placed completely flat on the floor.
High pulley
Mainly works the back muscles, the biceps are also involved.
Regulates aimed at securing support legs to prevent you soar during movement. Hold the bar with a distance slightly greater than the width of the shoulders. About the bar to the chest keeping your elbows out and preserving the right back position.
Avoid sudden movements and rolling s. If you can not do it correctly, lower weight selected and try again.
Leg press
It works the muscles of the legs. Quadriceps mainly, although in motion also act buttocks.
Seat regulates the distance the lever that moves the seat.
Supports both feet with a similar width of the shoulder s and make sure your back is well supported separation.
You do not get to fully extend the legs to prevent damage to the knee.
Hamstring machine
He works all the posterior muscles of the thigh.
You will find 3 points you have to adjust: roll ankles, which should be just above the heel; roll the knees, which should be below them, to allow the knee to perform its movement; and the distance of the back support.
By extending the legs do it slowly and carefully, avoiding sudden shocks.
Biceps machine:
Sit leaning back correctly placing in its holder triceps, leaving the elbow. Without moving the elbow flexed to an angle of about 45 degrees.
Triceps
He leans back in his chair and put your feet with a similar shoulder width apart.
We start with forearms parallel to the floor and from there extend the gesture is almost completely, to return to the starting position.
Abductors + Adductors These two machines used to work the muscles of the inner thighs, namely separating aproximadora muscles and hip. The difference between the two devices is in the direction in which we must make the force. Take care that your back is well supported on the back and do not make efforts with the stem for movement.
Adductors. The legs are placed outside the supports and aproximadora be working the muscles of the hip.
Abductors. The legs are positioned within the support and will work the muscles that open the hip.
Buttock. He works the glutes and involves the muscles of the back of the thigh (hamstrings).
Generally, work is to support the back of the thigh on the roller and bring the leg back. It is important to adjust the position of the roller and that of our stand.
Avoid rotating the hip by bringing the leg back.
Twin in step
The muscles of your calves will play a key role if you decide to get started in the running.
Stand up, with the leading resting on the step and heel and midfoot airborne. Keep your balance and makes a gesture to stay up to "tiptoe" over the step.
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