Restrictive machines or pin selectors are great for use at all fitness levels. Here’s a great full-body workout that you can do during your next gym session. Complete four sets of eight to 12 repetitions, resting 45-90 seconds between sets. If you’re short on time, you can do supersets by completing two or three reps in a row without resting.
Exercise 1: leg press
The leg press targets multiple muscles in the lower body and forces the quads, glutes and hamstrings to work together at once. Keep your lower back pressed into the cushion and your feet flat on the platform to fully engage your muscles.
Exercise 2: shoulder press
The shoulder press strengthens your deltoid and pectoral muscles as well as your triceps. This exercise is a great way to build strength and lays the foundation for healthy shoulders when combined with rows and lat pulldowns.
Exercise 3: Seated hamstring curl
Strong hamstrings can reduce lower back pain and improve knee health. The seated hamstring curl targets the hamstrings by forcing the knee to flex from a hip-flexed position, which is more challenging because it requires flexing the hamstrings from a taller, extended position (vs. simply standing). Ensure that the knee joint is aligned with the pivot point of the machine.
Exercise 4: Pull-down machine
Pulldowns work both your back muscles and biceps, giving you more bang for your buck than doing exercises that target those muscles separately. This exercise works the glutes, which are essential for good posture and keeping your upper body in tip-top motion.
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