Full Body Workout Machines-Part II
We can perform several different exercises targeting different muscle groups in our body with the use of several equipment. These equipment are mainly targeted for assistance in training in both strength building and muscle building exercises.
a) Leg Extension & Curl Equipment
Leg Extension: Lifting the weight up with your quads. This machine is the perfect to use during rehabilitation from an injury or during strength training of your quads. This portion of the machine isolates the quadriceps muscles on the front of the thigh and focuses on building their strength and definition more effectively compared to squats or lunges.
Muscle used: Quadriceps
Leg Curl: Laying on your stomach and pacing the floor, lifting the legs upwards towards your lower back. The leg curl portion targets the hamstrings muscles on the back of the thigh responsible for knee flexion. Strong hamstrings are crucial for power, stability and injury prevention.
Muscles used: Biceps femoris, gracilis, sartorius, gastrocnemius.
b) Hyper Extension Equipment
Stand in the hyper-extension platform in an angled position. Facing downwards, move your upper body up and down.
Back extensions or hyper-extensions, are an isolation exercise with a closed kinetic chain. They may be considered a body-weight exercise depending on the use of an additional resistance into the movement. You can hold a weight close to your chest to increase the intensity of the workout.
This exercise ensures stability and strength of the erector spinae muscles, along with
an improvement in the range of motion for the back in an extended form.
c) Smith Machine
Smith Machine is an assisted squat workout station. It is like an usual squat rack but with a back support that helps you when you don’t have anyone to spot you. It allows for you to attempt heavy lifts without a spotter and keeps the barbell on a guided path.
Apart from squat, other exercises can also be performed using smith machine and it is usable for all muscle groups and for full body workouts.
Several exercises like Back Squat, Split Squat, inclined bench press, bent over row, seated shoulder press can be performed using this equipment.
d) Leg Press
The leg press is used as part of a leg strengthening routine or a machine based workout. The 45-degree leg press has s seat that reclines at an angle while your legs press upward in a diagonal direction.The machine develop the quadriceps and hamstrings of the thigh and the gluteus.
Laying down with your back against a makeshift support, push the weight upwards with your legs. Your heels should remain flat on the footplate. The front of your foot or toes should never be used exclusively to move the pad forward. Do not lock the knee joint when the legs are all the way extended up. Repeat at least 10 reps and for 3 sets with weights of your comfortable range. Its great to start off with an empty barbell and advance from there as you build strength.
Muscle used: Quadriceps, hamstrings and gluteal muscles.
e) Hack Squat
The hack squat is a mechanical alternative to the traditional squat. It’s designed to target the quadriceps muscles exclusively with minimal strain on your lower back, making it suitable for both beginners and experienced athletes. The hack squat overloads your leg muscles safely and effectively. This machine combines the leg press and the squat capability into one super quad-core combo.
Apart from isolating the quads, they can also be great for working out glutes. The widening of foot placement will have effective engagement of gluteal muscles whereas closer arrangement of foot position will help to workout the quads.
Muscle used: Quadriceps, hamstrings and gluteus maximus.
f) Abductor & Adductor Machine
This machine is perfect for toning the legs and the gluteal muscles. The movement comprises of abduction and adduction of the legs pushing the weight resistance outwards.
Muscle used: Sartorius, IT Band and gluteus maximus.
g) Pec Deck Fly Machine
A machine fly or “pec deck” fly is a strength training equipment based on the free weight chest fly. The movement of the hand and arm forms an arc while the elbow is kept at a constant angle. This machine requires a combination of proper positioning, controlled movements, and mindful engagement to target the muscles of the upper chest.
It also target the deltoids, improve shoulder stability and overall upper body strength. It is a safe option for beginners to train their chest and deltoids and strengthen the muscles of the upper body.
Muscle used: Chest, Pectoralis major and Rear Deltoid.
h) Functional Trainer
A functional trainer is an equipment that allows to target many different muscle groups. The machine involves using cables attached to weights to focus on isolated muscle groups as well as for engaging multiple muscles simultaneously. The different exercises that can be performed using a functional trainer are
- Seated Row
- Triceps Push down
- Chest Press with rotation
- Bicep Curl with Cable
- Single Leg Deadlift with Cable Pull
- Standing Cable Wood chop
- Tricep Overhead Press
Functional training enhances joint stability and range of motion by engaging in exercises that require balance and coordination. This reduces the risk of injury and also helps correct muscle imbalances that can lead to chronic pain and discomfort.
With a functional trainer, you can perform a wide variety of exercises,
making it suitable for individuals of all fitness levels and goals.
Muscle used: Multiple muscle groups of the whole body can be trained and strengthened using a functional trainer.