Archive for the ‘strength training’

Hip Adduction Machine

Posted by Platinum on Wednesday 12 July 2017

Hip Adduction Machine
Hip Adduction Machine

The Hip Adduction Machine is great for working the hip adductors – the muscles that attach from the inside of the knee up to the groin region. The traditional way to work this muscle would be with the use of ankle weights, or a pulley attached at the ankle – both of which can be cumbersome, difficult to set up, and time consuming. If you participate in sports that require movements from side to side this machine will help you.

Start this exercise by putting as much distance between the knees as possible ( like doing the splits ). Be careful not to hurt yourself by using too much weight too soon. Experiment with lighter weights until you become comfortable with heavier weights. Add a twist to this movement by trying to hold the knees as close as possible for a couple seconds before slowly returning to the starting position.

adjust start
Start 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 a Hip Adduction Machine. ( The machine shown in the video is not exactly the same as the one in our gym, but the instructions are the same. )

Leg Extension Machine

Posted by Platinum on Friday 19 August 2016

Leg Extension Machine
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.

Here are some pictures showing the leg press machine at Platinum Fitness USVI, its adjustments, the muscles that it exercises, and how to use it. At the bottom of the page is a link to a video in which a trainer demonstates the machine. Clicking the link will overlay the video on top of the webpage. When you finish watching, just click the page outside the overlay, and the video will disappear.

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

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

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