With a little guidance, you will be working out with some of this “intimidating” gym equipment like a pro!
By: Betsy Stevens NCCPT | Click Here to Find Me on Facebook
Recently, you read Part 1 of this article explaining pieces of intimidating gym equipment, only to find out that there isn’t much to be intimidated by! Those 3 pieces I talked about weren’t that intimidating after all, were they? Well, I have 3 more pieces I want to tell you about today. After you finish reading the second half of this article, you should be able to walk into the gym feeling as confident as ever about how to use all this gym equipment to your benefit!
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These things are honestly much less scarier than they look. In fact, they can be much more user friendly for various workouts than dumbbells! Because the kettlebell has a triangle shaped handle on the top, it is very functional for exercises all over the body! The kettlebell can be swung around, lifted, pressed and even drug!
Example Exercise: Kettlebell Swing
Target Areas: Legs/Glutes/Shoulders
Standing with your feet shoulder width apart and your knees relaxed, hold the kettlebell with two hands at the top of the handle. Lower your body down by bending your knees and swing the kettle bell out in front of you as you “explode” back up into the standing position. Once you are in the upright position, squeeze your glutes and lower yourself back into the bent position and continue making smooth, flowy swings. Make sure not to stiffen your arms or knees!
5. Roman Chair
This piece is just scary looking to most people because of how tall it is. It isn’t bad at all! The Roman Chair is most commonly used for body weight pull ups, dips and core exercises. There is very little that makes up this machine besides a few handles and a back pad. Because the exercises done on it are body weight focused, it is definitely a more challenging piece to use. But the exercise variations that it can achieve are almost limitless!
Example Exercise: Hanging Leg Raise
Target Areas: Core/Biceps
Place your back firmly against the pad of the chair. Your head should be looking straight ahead and your shoulders should be pulled back and proud. Your elbows should be on the pads under your arms and you will want to use the handle that is provided for each of your hands to hold on to. Position your legs to where they are not standing on or being supported by anything; they are just dangling “dead weight” under you. Bring your knees as high up to your chest as you can and slowly lower them back down to the “dead weight” position they were in when you started.
6. Stability Ball
With the way this ball bounces and rolls all over, you would think that it belonged in a children’s daycare instead of at a gym! I assure you, adults definitely benefit from the stability ball more so than children do! The stability ball can be an incredibly versatile tool in your workout routine. I would really be wasting a lot of valuable word space if I were to type out all the ways this ball can be used. To give you a general idea – if it is used properly, it can benefit you from head to toe! From strengthening to stability and balance, the stability ball is an amazing, underutilized tool.
Example Exercise: Glute Bridge
Target Areas: Hamstrings/Calves/Glutes
Have the ball sitting at your side as you sit down onto the ground. Once you are down there, fall onto your back and lay flat with your eyes looking up toward the ceiling. Roll the stability ball under your feet and against the back of your legs. Place your hands either across your chest or flat on the ground at your sides. This is your starting position. From this point you want to lift your hips as high off of the ground as you can while driving your feet into the ball. You should feel a tightness from your calf muscle all the way up to your glutes. Squeeze your glutes tight once you have raised your hips as high as possible and then lower them back down. This is going to be a shaky exercise, so if the ball is wobbling too much for you, have a wall behind the other side of the ball before you put your feet up for a stability source.
There you have it! You have been educated on some of the most common pieces of gym equipment that keep people intimidated and scared. You can now use these pieces with confidence because you know exactly what they are, what they can help you achieve and even some exercises to get you started. Good luck!
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