Exercise machines are a great substitute for heavy barbell or dumbbell workouts. They perfectly shape the relief and minimize the likelihood of injury. There are several important features of exercising with simulators.
Instructions
Step 1
Write yourself a set of exercises that you will do. Before going to the gym, you should clearly know in advance what you will be doing. At each workout, it is recommended to work out no more than 2-3 muscle groups. That is, you will get about 4-5 exercises on the simulators. Each of them must be performed in 4 sets of 8-15 times. So, first, make a list of the machines you will be using.
Step 2
Do a good warm-up before your main workout. In order not to injure the muscles during a power load, it is worthwhile to warm them up well. Start by turning your pelvis, whole torso, then swing your arms and legs, and pull your back, chest and shoulders. Pay special attention to exactly those muscles that will work harder than others in the workout. It is also very useful to do bends and do a few warm-up pull-ups on the bar.
Step 3
Set a light weight on the machine. This is necessary to prepare the muscles for more serious work. The first phase of the movement is “negative”. It is always performed with maximum effort on a deep breath. Inhale through your nose and exhale through your mouth. The second stage is "positive". It is done with a deep exhalation. The more effort you put into the first stage, the greater the effect of the exercise will be. Regardless of the type of machine, make sure that your back is always straight.
Step 4
Add a few weights. After the first warm-up set, add the weight. It is advisable to do this every set in order to cause hypertrophy of muscle fibers. This is the only way to start their qualitative growth. Consider also the fact that for constant progress you need to increase the load every month and week. The weight that was working for you a month ago should gradually become warm-up. With this cyclical approach, your workouts will always be productive.
