Machines that use free weights are the ones that you see with little to no pulley equipment, but instead only have bars that you place weight plates onto. They are much like using dumbbells but also can be used in for your own unique exercises as well. Dumbbells are a great type of workout equipment to use however; with a free weight machine you can have more control of your movements.
You are going to first want to set the equipment to fit your body type by adjusting the seat. Usually all you have to do on most universal machines is pull up on the seat and when at the point you want pull down to set. Give it a quick couple of pushes to make sure it is properly in place, and if there is a safety pin then insert it. For example, if you are on a chest press machine set it to where the handles are at chest level, just like where the bar would be on the flat bench. This is where the benefit of full control comes in, because with the equipment set properly you only can press the machine in a straight line like a proper bench press!
Chest Isolation
For single arms presses you can choose any of the machines that you want i.e. regular, incline, or decline bench press. Remember each one works out different muscle areas! After choosing your exercise place a weight amount you have some difficulty with when using one hand. Set up your bench form properly just like you would on a normal bench, and then press both arms up at the same time. Keeping your left arm up and flexing the left pectoral, use your right arm to do perfect single arm presses. After completing your right arm set keep it up just like the left and continue the other arms single press. Do each arm for x4 sets of x10 repetitions.
Another unique chest isolation exercise for you to try would be side single arm presses. This is where instead of sitting on the machine to the front, you are now sitting to your left or right, depending on which arm you are working out. Assume you start with the right arm so sit facing the right. Push the arm out just like any other press, and place your left hand on your right chest if you want to see how great the muscle is being isolated. Switch arms and repeat. Perform x3 sets of x10 repetitions. Make sure your shoulder is not hanging off because that will cause an injury.
Back Isolation
The other area you can isolate easily is your back. Go to the pull down machine and set it up properly to your body. Remember to only place a moderate weight amount that is not too easy. Using one arm grab the handle for the exercise, and with the other hold onto the seat or handle if available. Perfectly pull down the weight making sure you are flexing those back muscles of yours that are being put into motion. Do x5 sets of x8 repetitions for each arm.
Next on the same machine sit to the side as well. These are going to be side lateral pull downs, and they put a great emphasis on your latissimus dorsi. Pull the weight down as far as you can go to where your triceps almost touch your sides. Remember to come up slowly when placing the weight back to switch arms. Doing it to fast may pull your muscles to injury, or force you to release the handle causing equipment damage. Perform x3 sets of x10 repetitions for each arm.
The great isolation exercises are sure to hit those target areas that you have been wanting to. Make sure to mix and match all of your exercises as well to ensure the best of exercise routines. Never let your body get into a routine because then your gains will plateau, and that you will make you have to work harder to get out of it and back on track!
Source: http://www.myhealthandfitness.net.au/unique-methods-to-use-on-free-weight-machines/
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