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Friday, April 22, 2016

Top 8 Bodybuilding Machine Exercises !

 Free weights can be intimidating, especially for beginners. But there's no need to fear, machines are here! Machine-guided exercises help you locate an appropriate starting point, learn safe lifting motions, and understand vital weak points.

Experienced lifters use machines to safely increase strength and weight for large muscle groups. It's the same for beginners. Machines isolate muscle groups and help determine where you need the most work. Over time, adding weight with guided movement can also prepare you for the plunge into free weights.

Get the down-low on machines and take your training to the next level. Beginners should start with a lightweight, high-rep range: three sets of 10 reps. Increase weight and change sets and reps only when you feel comfortable and ready. Patience is a virtue! Strength is a necessity!

Some say that using a weight machine should be done early, but what they say, they do not know the effectiveness of using a weight machine.

Having effective workouts to transform your body, it is important that you put in place between the different exercises. So if you use compound exercises each time, then you should surprise your body with an effective force device to build more muscle mass. training
The workout machines we will focus on in this article will be some that are very effective for your different muscle groups and some that a lot of successful bodybuilders love using.


Machine Horizontal Chest Press






Horizontal chest press machines target the chest, triceps and shoulders by simulating a bench press. Use a close grip (palms facing down) to work the chest and triceps. Use a neutral grip (palms facing each other) to incorporate the shoulders.

To operate a horizontal chest press machine:

    Sit with your back pressed firmly against the back pad.
    Place your hands on the handles and take a deep breath in.
    Exhale while extending your elbows, but don't lock them.
    Pause at the top and slowly lower the weight back to the starting position.


Machine Main Muscle: Abdominals    





    Select a light resistance and sit down on the ab machine placing your feet under the pads provided and grabbing the top handles. Your arms should be bent at a 90 degree angle as you rest the triceps on the pads provided. This will be your starting position.
    At the same time, begin to lift the legs up as you crunch your upper torso. Breathe out as you perform this movement. Tip: Be sure to use a slow and controlled motion. Concentrate on using your abs to move the weight while relaxing your legs and feet.
    After a second pause, slowly return to the starting position as you breathe in.
    Repeat the movement for the prescribed amount of repetitions.


Machine Close Grip Pullback





This is another great exercise for your back area. A lot of bodybuilder recommends using the close grip bar with this one, but you can use the wide grip as well.


Machine Chair Squat





    To begin, first set the bar to a position that best matches your height. Once the bar is loaded, step under it and position it across the back of your shoulders.
    Take the bar with your hands facing forward, unlock it and lift it off the rack by extending your legs.
    Move your feet forward about 18 inches in front of the bar. Position your legs using a shoulder width stance with the toes slightly pointed out. Look forward at all times and maintain a neutral or slightly arched spine. This will be your starting position.
    Slowly lower the bar by bending the knees as you maintain a straight posture with the head up. Continue down until the angle between the upper and lower leg breaks 90 degrees.
    Begin to raise the bar as you exhale by pushing the floor with the heels of your feet, extending the knees and returning to the starting position.
    Repeat for the recommended amount of repetitions.


Machine Leg Press





Leg presses hammer the lower body (glutes, hamstrings and quads) and build explosive power. People suffering from back pain can use this machine as a substitute for squats.

To operate a leg press machine:

    Lie down in the machine and plant both feet slightly wider than hip-width apart. Try a narrow stance to place more stress on the quads and less on the hamstrings.
    Get comfortable, then press through the legs and push the weight upward until your knees are extended. Never hyperextend or lock the knees, since this places high stress on joints.
    Pause briefly and bend your knees slowly, bringing the weight back down to the starting position.


Dip Machine 




The dip machine is also awesome for your triceps. It is important that you keep your elbows as close to your body as possible with this exercise.


 triceps dip machine




    Sit down and place both hands firmly on the handles without gripping them tightly.
    Take in a deep breath and exhale while pressing the handles downward until your elbows straighten, but are not locked or hyperextended.
    Pause for a moment and allow the weight back up into the starting position as you inhale.


Biceps Curl machine

This is the perfect complement to triceps dips. Biceps curl machines isolate the biceps and help build pythons!

To operate a biceps curl machine






    Sit on the bench with your back in an upright position.
    Place your elbows comfortably on the pad, keeping your arms bent.
    Grab the handles and slowly pull them toward you while exhaling.
    Pause at the top of the movement and reverse directions slowly. It should burn!


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