WITH THE INSTRUCTIONS FOR USE OF WEIGHT MACHINES, BECOME THE QUEEN OF THE GYM!

This is 2017 has arrived! And with it good New Year’s resolutions.

And to put all the chances on your side and succeed in holding them this year, you ran from January 2 to the gym to take out a subscription. Motivated!

The only thing is, you don’t already have the means to pay yourself the towel service, so offer the services of a coach who will explain everything to you in detail, it’s downright out of budget!

Suddenly, you are already stressed at the idea of ​​finding yourself completely lost between the different torture devices. You have vaguely heard of an elliptical, rowing machine or treadmill, but from there to knowing how to use it, you should not push.

So to avoid the embarrassed smile and the red cheeks of shame in front of your handsome stepper neighbor, Les Éclaireuses give you the instructions for all the weight machines so that you will surely become a queen of the room. of sport !

Enjoy,

the Scouts

1 – THE ELLIPTICAL
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What’s the point ?
By reproducing the same movements as cross-country skiing, the elliptical allows you to work on the cardio, to strengthen the upper and lower body and to lose weight almost effortlessly (too good!) Since there is no impact, unlike running.

How do we do ?
We place our feet well in the center of the pedals and rather forward. Then, you grab the fixed handles in front of you, keep your back straight, your abs tight and your hips facing the machine. We then do a first test by starting to shift the weight of the body to the right and then to the left in a movement that must remain very natural.

Here we go ! Once you are sure you are in the correct position, you can start the machine and grab the twist handles.

To progress:
Make sure to keep the bust straight and gradually increase either the speed for the cardio side, or the resistance of the machine to strengthen the entire upper body. All this, without forgetting to breathe well!

2 – THE STEPPER
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What’s the point ?
If your goal is to go hiking next summer, this machine is for you! By giving you the impression of climbing endless stairs, it will allow you to strengthen your calves, your thighs and your buttocks.

How do we do ?
If you know how to climb a staircase, it’s simple, you know how to use the stepper! We keep the back straight, the pelvis still, the hands resting on the handlebars for stability and we push on our legs to climb, climb, climb.

To progress:
If we want to spice things up a bit, we gradually increase the speed or resistance of the device.

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3 – THE ROWER
Source: Skinny Mom
What’s the point ?
If you want to get straight to the point, this is THE essential machine for sculpting your entire silhouette! By reproducing the movements of rowing, we muscle at the same time the arms, the legs, the abs, the back, the pec ‘… everything goes there.

How do we do ?
We place our feet in the straps so that they reach the middle of our feet and we tighten them well. Then you grab the handle and straighten your back, keeping your eyes straight and proud and your abs tight. Here we go !

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Squeeze, squeeze! We push on the legs (without stretching the knees too much), we pull with the arms to tickle our navel with the bar and we bring the movement forward, and so on. Above all, you keep your elbows tight, your shoulders straight and you don’t forget to inhale while pulling and exhale while coming back forward.

To progress:
Always keeping the bust straight, all you have to do is increase the pace gradually, without falling into the trap of pulling the bar too far back.

4 – THE BIKE
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What’s the point ?
Indoor cycling is the ideal cardio training activity for beginners who fear for their joints or for those who are afraid to get on their bike in traffic. It not only strengthens the lower body (calves, thighs, legs and buttocks) but also the hips and abs.

How do we do ?
We start by adjusting the height of the saddle in relation to the handlebars, then the fork of the latter, which should neither be too far nor too close. The goal is to be able to stay upright, legs almost straight when the feet are apart.

To progress:
To compete with the riders of the Tour de France, we gradually increase the resistance of the machine, which will have the same effect as if we were climbing a hill in the middle of nature.

5 – THE TREADMILL
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What’s the point ?
It’s simple, the treadmill allows you to do your cushy jog without having to run in the cold! It’s great for working out your cardio and strengthening your thighs and glutes.

How do we do ?
As it is binding on the joints, the first rule to use a treadmill is to wear very good sneakers. Then, we start by climbing in front of the motionless mat, back straight, abs wrapped and gaze straight ahead. Of course, if you are just starting out, you have the right to hold on to the handles.

You can then start the machine but first in active motion under penalty of being dragged 15 meters behind. Once we have managed to take a natural movement (and it is not that simple), we can gradually increase the speed until we find the stride that suits us. And as always, we think about breathing!

To progress:
We avoid going too fast at the start, otherwise we will be out of breath and disgusted in less than two. Once we have found our rhythm, we can strengthen the exercise a little by tilting the mat, which will help shape the entire lower body, but also the abs.

6 – THE ADDUCTOR AND ABDUCTOR MACHINE
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What’s the point ?
Unlike other activities which allow you to train several parts of the body at the same time, this machine targets only the adductors and abductors and therefore allows, depending on the setting, to strengthen the inside of the thighs and the outside of the thighs / middle buttocks.

How do we do ?
You sit on the seat, your back pressed against the backrest and your feet in the stirrups. Then, if you want to work the outside of the thighs (abductors), you adjust the machine to push the cushions outwards.

And conversely, if you want to strengthen the inside of the thighs (adductors), you adjust the machine to push the cushions inward.

To progress:
It is enough to gradually add weights to increase the resistance. Be careful though! Since we have a lot of strength in the thighs, we can tend to overestimate ourselves and end up with very nasty aches.

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7 – THE THIGH PRESS
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What’s the point ?
This machine, which can be scary at first (just with its name), is not so complicated and allows you to work the thighs and mainly the quadriceps (the front of the thighs), as well as the buttocks.

How do we do ?
We start by adjusting the weight at the back, starting light. Then you sit down, your back pressed against the backrest and your feet flat against the top of the platform.

Then just unlock the latter by pressing the lever next to the seat. All you have to do is push your heels! Oh hoist, oh hoist …

8 – BENCH BENCH PRESS
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Source: Pinterest
What’s the point ?
With this machine, you will be able to tell that you have lifted cast iron. With it, you will be able to work your triceps, your pecs and the front of your shoulders.

How do we do ?
This machine is not very accessible for beginners who should start with push-ups first. If you still want to test, you lie down on the machine, your back flat on the bench and your feet flat on the ground.

The goal is then to lift the bar above your head by positioning your hands in line with the shoulders. All while always keeping the abs wrapped.

We first try without weight on the bar, then we can gradually add discs to each end, always blocking them with ties so that they do not fall.

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9 – THE PEC-DECK
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What’s the point ?
Very targeted, the pec-deck is used, as its name suggests, to work the pectorals. If you think that with this, your breasts will triple in size, think again! The breasts are not muscles so this machine will have no influence on them (too bad!). However, it will give a boost to their maintenance.

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How do we do ?
We start by adjusting the height of the seat in order to have the elbows at 90 degrees to start the movement. Then, always keep your back firmly against the backrest and avoid spreading your arms too far behind to preserve the articulation of your small shoulders.

To progress:
To avoid stirring the wind and flapping the wings for nothing, we do not hesitate to add intensity and therefore weights.

10 – LA SMITH MACHINE
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What’s the point ?
Thanks to this bar that we will slide vertically, we will be able to add a little difficulty to our lunges and our squats and therefore shape our thighs and our glutes. But it also allows you to do horizontal pull-ups and therefore to strengthen your back and arms. The advantage of this bar is that, as it is attached from both sides, it is not likely to fall on you. Smart!

How do we do ?
Add the desired weight to each end and then release the bar by turning it a little inward. In this way, we will be able to slide it from bottom to top.

11 – THE HIGH PULLEY
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What’s the point ?
The high pulley exercise is very complete for working the upper body. It helps strengthen your back muscles which will give the impression of having a slimmer waist, but also your arms and pecs.

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How do we do ?
We adjust the seat to the right height then we install our legs wedged under the tubes and feet flat on the ground. Then grab the bar at each end, keeping shoulders low and elbows slightly bent. Then, we bring the bar towards the chest with the elbows facing back. And so on.

12 – THE SIT-UP BENCH
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Source: Health Fitness Critique
What’s the point ?
As its name suggests, it is used to work the abs by performing chest or leg raises.

How do we do ?
For bust raises, sit upside down, back flat, ankles and knees blocked by the rolls. Then we take readings by crossing the hands behind the head.

And for the leg raises, we sit in the other direction, head up on the bench, we grip the sausages behind our head and we perform leg raises while keeping the back well flat.

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13 – THE ROMAN CHAIR
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What’s the point ?
This device, whose name sounds like a torture device from Antiquity, is used to work on his abs and the flexors of his hips.

How do we do ?
You press your back against the backrest, grab the handles while keeping your shoulders low and your chest proud and high, then bend your knees. And we repeat the exercise slowly so as not to exhaust his arms and back before his abs.

14 – THE LUMBAR BENCH
Source: Bill Diodato
What’s the point ?
By doing exercises on this bench, you will be able to strengthen your back and mainly your lumbar (lower back) but also your buttocks.

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How do we do ?
Lock your ankles under the tubes, your feet firmly on the platform and adjust the desk to the right height so that the pelvis rests on the bench.

Then, slowly lower the bust by about 30 ° while keeping the back straight and the pelvis motionless, before returning to a vertical position. And we don’t forget to breathe out on the way down and to inhale on the way up.

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