Which gym equipment is more suitable for beginners

If you are new to the gym or want to start a strength training program, you might be wondering which gym equipment is more suitable for you. There are many types of machines and devices that can help you work on different muscle groups and improve your fitness level. However, some of them might be too advanced or complicated for beginners, while others might be more user-friendly and effective. In this article, we will introduce some of the best gym equipment for beginners and explain how to use them properly.

1、Lat pull-down machine

The lat pull-down machine targets your latissimus dorsi or lats, one of the largest muscles in your back, while also engaging your biceps and shoulders. Working your lats can help to improve your posture and protect your spine during other exercises, while also sculpting and strengthening the muscles in your back.

To use the lat pull-down machine, you need to set the resistance to a weight that you can comfortably handle, then sit on the seat with your feet flat on the floor. If you can’t reach the bar while seated, you may need to adjust it or ask a gym staff member for assistance. With your hands in a wide position holding the bar in an overhand grip (palms facing away from you), slowly pull the bar down, squeezing your shoulder blades, until it’s roughly level with your chin. Slowly return the bar to the starting position with control, making sure you don’t let the weight plates crash together. Repeat.

Performing lat pull-downs can help you build your upper-body strength, particularly if your goal is to progress to a pull-up. As your pulling strength increases, you’ll be able to move on to the assisted pull-up machine or use resistance bands, and eventually progress to an unassisted pull-up.

2、Seated row machine

The seated row machine also works on your lats, focusing on the mid-back to engage the back of the shoulders, biceps and rhomboids. If you sit at a desk all day, this exercise can help to build your back strength and improve your posture.

To use the seated row machine, you need to set the resistance to a weight that you can comfortably handle, then sit on the seat with your feet on the footrests. Grab the handles with an overhand grip(palms facing down)and keep your arms straight in front of you. Pull the handles towards your chest, keeping your elbows close to your body and squeezing your shoulder blades. Slowly extend your arms back to the starting position with control. Repeat.

Performing seated rows can help you develop a strong and balanced back, which can prevent injuries and enhance your performance in other exercises.

3、Bench press machine

The bench press machine targets your chest muscles(pectoralis major and minor), while also working on your triceps and shoulders. Working your chest muscles can help to improve your upper-body strength and power, as well as shape and tone your chest area.

To use the bench press machine, you need to set the resistance to a weight that you can comfortably handle, then lie down on the bench with your feet flat on the floor. Grab the handles with an overhand grip(palms facing away from you)and position them at chest level. Press the handles up until your arms are fully extended, but don’t lock your elbows. Slowly lower the handles back to chest level with control. Repeat.

Performing bench presses can help you increase your pushing strength, which can benefit you in other exercises such as push-ups and dips.

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4、Leg press machine

The leg press machine targets your lower-body muscles, especially your quadriceps(front of thighs), hamstrings(back of thighs), glutes(butt)and calves. Working your lower-body muscles can help to improve your mobility and stability, as well as burn more calories and fat.

To use the leg press machine, you need to set the resistance to a weight that you can comfortably handle, then sit on the seat with your back against the pad. Place your feet on the platform about shoulder-width apart and slightly lower than hip level. Push the platform away from you until your legs are almost straight, but don’t lock your knees. Slowly bend your knees and bring the platform back towards you until they form a 90-degree angle. Repeat.

Performing leg presses can help you strengthen and tone your legs, which can improve your performance in other activities such as running, jumping and squatting.

5、Cable machine

The cable machine is a versatile piece of equipment that can be used to perform a variety of exercises for different muscle groups. It consists of a weight stack, a pulley system and various attachments that can be adjusted to different heights and angles. The cable machine allows you to perform movements that mimic real-life scenarios, such as pulling, pushing, twisting and lifting.

To use the cable machine, you need to select the appropriate attachment, such as a handle, a bar or a rope, and attach it to the cable. Then, you need to set the resistance to a weight that you can comfortably handle, and adjust the height and angle of the pulley according to the exercise you want to do. For example, if you want to do a cable chest fly, you need to set the pulleys at shoulder level and stand in between them with a handle in each hand. Then, you need to bring your arms together in front of your chest, squeezing your chest muscles, and slowly return them to the sides with control. Repeat.

Performing cable exercises can help you improve your functional strength, coordination and balance, as well as isolate and target specific muscles.

I hope this article helps you understand some of the best gym equipment for beginners and how to use them properly. If you have any questions or feedback, please feel free to contact me.