Archive for the ‘strength training’

Leg Extension Machine

Posted by Platinum on Friday 19 August 2016

Leg
Leg Extension Machine

Before using the Leg Extension Machine, watch the video below, and read the instructions on the machine itself.

This machine targets the quadriceps. It is perhaps the most difficult machine to set up properly. First you need to align the knee with the axis of the machine. To do this, adjust the back of the seat so that when you are seated the back of your knees are pressing firmly against the edge of the seat. If you feel slightly reclined, this is OK.

Second, adjust the lower leg adjustment pad above your foot so it rests on your shins. This position will reduce unnecessary strain on your ankle.

Finally, make sure your toes are slightly in front of your knee. Most people find position #10 on the upper leg adjustment will properly place the toes where they need to be, and still give maximum range of motion.

back adjustment for the leg extension machine
Back Adjustment
leg adjustment for the leg extension machine
Leg Adjustment
weight adjustment for the leg extension machine
Weight Adjustment
body positions for the leg extension machine
Performing the Exercise
muscles used in the leg extension machine
Muscles Exercised

Watch a video from Life Fitness demonstrating how to use the leg extension machine. ( Please be patient – the video takes time to load. )

Abdominal Machine

Posted by Platinum on Thursday 10 March 2016

Abdominal Machine
Abdominal Machine

Before using the Abdominal Machine, watch the video below, and read the instructions on the machine itself.

Do not use this machine to try to reduce your belly fat! You can do abdominals ’til you’re blue in the face, and you won’t lose any fat That’s what cardio and a good diet are for.

However, it will give you stronger abdominals, which will help your posture, and make it easier to perform other exercises with better form. And strengthening your core can also reduce back pain for some people.

Focus on balance between all of your muscle groups. Too much attention on one muscle group will almost always result in problems. The key is to develop balance between all of your muscles to build a strong body and reduce the chance of injury in daily life.

adjust seat
Seat Adjustment
adjust weight
Weight Adjustment
body positions
Performing the Exercise
location of muscles
Muscles Exercised

Watch a video from Life Fitness demonstrating how to use the abdominal machine. ( Please be patient – the video takes time to load. )

Seated Leg Press Machine

Posted by Platinum on Wednesday 23 December 2015

Seated Leg Press Machine
Seated Leg Press Machine

The Seated Leg Press Machine is good for people who are just starting to work out. It is easy to use, and creates a balanced leg workout. First adjust the height of the bench, using the lever under the seat. Then adjust the weight to whatever you like. More …

Pec Fly Machine

Posted by Platinum on Monday 16 November 2015

Pec Fly Machine
Pec Fly Machine

The Pectoral Fly / Rear Deltoid Machine, aka Pec Deck, incorporates two different exercises. This page will describe the Pec Fly Machine. Below are some useful images to familiarize you with its features.

Watch the video for a good demonstration of how to use the machine. Two things not mentioned in the video:

  1. Before you begin, set the adjustment on the arms to the third notch from the front. This keeps your arms from going too far back, and straining your muscles.

  2. As you bring your arms forward, try to lift up at
  3. the same time. This makes it harder to do, so it isolates the chest to give you the best possible muscle tone.

adjust arms
Arms Adjustment
adjust weight
Weight Adjustment
start and end positions
Performing the Exercise
location of muscles
Muscles Exercised

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Pec Fly Machine Tutorial