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Your Ultimate Guide to Mastering Gym Workouts
Free Weights and Functional Equipment
1. Dumbbells
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Purpose: Strengthen individual muscles and improve balance with versatile exercises.
- Key Exercises:
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Bicep Curls, Shoulder Press, Goblet Squats, and Dumbbell Rows.
2. Kettlebells
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Purpose: Combine strength and cardio in dynamic, full-body exercises.
- Key Exercises:
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Kettlebell Swings, Turkish Get-Ups, Deadlifts, and Goblet Squats.
3. Barbells
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Purpose: Best for heavy compound lifts that target multiple muscle groups.
- Key Exercises:
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Squats, Deadlifts, Overhead Press, and Bench Press.
4. Medicine Ball
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Purpose: Adds resistance to core and power training.
- Key Exercises:
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Wall Balls, Russian Twists, and Medicine Ball Slams.
5. Resistance Bands
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Purpose: Ideal for strength, rehab, and flexibility exercises.
- Key Uses:
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Assisted Pull-Ups, Banded Squats, Glute Bridges, and Stretching.
6. Adjustable Weight Bench
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Purpose: Supports exercises like presses, step-ups, and rows.
- Features:
- Can adjust to incline, decline, or flat positions.
7. Bicep Curl Bench
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Purpose: Isolates biceps for controlled strength building.
- How to Use:
- Position arms over the pad, curl weights upward, and lower slowly.
8. TRX (Suspension Trainer)
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Purpose: Leverages body weight for strength and flexibility.
- Key Exercises:
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TRX Rows, Push-Ups, and Squats.
9. Push Sled
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Purpose: Improves power, endurance, and leg strength.
- How to Use:
- Load weights onto the sled, push or pull for distance or time.
10. Plyo Box
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Purpose: Boosts explosive power and agility.
- Key Exercises:
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Box Jumps, Step-Ups, and Elevated Push-Ups.
Weight Machines
11. Chest Press Machine
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Purpose: Builds chest, shoulder, and tricep strength.
- How to Use:
- Sit upright, push handles forward, and return slowly.
12. Chest Fly Machine
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Purpose: Focuses on chest muscle isolation.
- How to Use:
- Bring handles together in front of your chest, then return with control.
13. Shoulder Press Machine
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Purpose: Targets shoulders and triceps.
- How to Use:
- Push handles upward from shoulder height, then lower slowly.
14. Overhead Press Machine
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Purpose: Strengthens shoulders with overhead pushing movements.
- How to Use:
- Grip handles at ear height, press overhead, and return.
15. Lateral Raise Machine
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Purpose: Isolates lateral deltoids for broader shoulders.
- How to Use:
- Sit upright, lift arms to the sides, and return.
16. Triceps Press Machine
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Purpose: Builds tricep strength with controlled pressing motions.
- How to Use:
- Push handles downward, fully extend arms, and release slowly.
17. Cable Row Machine
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Purpose: Targets back muscles for pulling strength.
- How to Use:
- Pull handles to your torso, keeping your back straight, and release.
18. Assisted Pull-Up Machine
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Purpose: Helps perform pull-ups by offsetting body weight.
- How to Use:
- Kneel on the platform, grip handles, and pull your chest to the bar.
19. Leg Press Machine
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Purpose: Strengthens quads, hamstrings, and glutes.
- How to Use:
- Push the platform with controlled leg extensions, avoiding locked knees.
20. Leg Curl Machine (Seated or Lying)
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Purpose: Focuses on hamstring isolation.
- How to Use:
- Curl your legs toward your glutes, then lower slowly.
21. Leg Extension Machine
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Purpose: Targets quadriceps.
- How to Use:
- Extend legs upward, then return under control.
22. Leg Abduction Machine
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Purpose: Strengthens outer thighs and glutes.
- How to Use:
- Push legs outward against resistance.
23. Hack Squat Machine
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Purpose: Builds lower body strength in a supported squat position.
- How to Use:
- Squat down and press back up with controlled form.
24. Rotary Torso Machine
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Purpose: Targets obliques and core rotational strength.
- How to Use:
- Rotate your torso against resistance, then return.
25. Dip Tower/Leg Raise Machine
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Purpose: Builds core and upper body strength.
- How to Use:
- Perform dips using handles or leg raises with back support.
Cardio Machines
26. Treadmill
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Purpose: Versatile cardio with adjustable speed and incline settings.
27. Elliptical
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Purpose: Low-impact cardio, engaging upper and lower body.
28. Recumbent Bike
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Purpose: Comfortable cycling for cardio and lower body strength.
29. Upright Bike
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Purpose: Traditional cycling for cardio and lower body activation.
30. Stair Master
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Purpose: Builds endurance and leg strength through stair-climbing motions.
Recovery and Core Equipment
31. Foam Roller
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Purpose: Enhances recovery, flexibility, and blood flow.
- How to Use:
- Roll over tight muscles like quads, hamstrings, and back for 30-60 seconds.
32. Roman Chair
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Purpose: Strengthens lower back, glutes, and core.
- How to Use:
- Perform back extensions or oblique twists.
33. Incline Abs Bench
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Purpose: Increases intensity for ab and core exercises.
- How to Use:
- Perform sit-ups, twists, or leg raises with added incline resistance.
Safety Tips
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Warm-Up: Spend 5-10 minutes on light cardio or dynamic stretches.
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Start Light: Begin with lighter weights or resistance to practice form.
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Adjust Settings: Ensure machines fit your height and strength level.
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Stay Hydrated: Drink water before, during, and after your workout.
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Rest: Take breaks between sets to avoid fatigue.
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