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Supported Single-Arm Dumbbell Row

Supported Single-Arm Dumbbell Row

Hold a dumbbell in your right hand, place your left hand on a bench in front of you, and assume a staggered stance, left foot forward. Hold your elbow in as you row the wight to the side of your torso. Do 10 reps, switch arms and leg positions, and repeat the movement.

Dumbbell Triceps Kickback

Dumbbell Triceps Kickback

Grab a pair of dumbbells, bend your knees and lean forward so your torso is nearly parallel to the floor. Tuck your upper arms next to your sides, bend your elbows, and hold your forearms about parallel to the floor, palms facing up. Simultaneously extend your arms straight back and rotate the weight so your palms end up facing each other. Return to the starting position. Do 15 reps.

Dumbbell Hammer Curl and Press

Dumbbell Hammer Curl and Press

Standing with your feet shoulder-width apart, hold a pair of dumbbells at arm's length by your sides, palms facing each other. Without moving your upper arms, curl the weights to your shoulders, and then press them overhead until your arms are straight. Reverse the move to return to the starting position. Do 10 reps.

Monday, August 28, 2017

Types and Uses of Fitness Equipment

fitness equipment

Fitness equipment is basically anything that is used, or can be used, to get in or stay in good physical condition. Fitness equipment may be something that you have at home or something that is found in a professional gym. This type of equipment can be used for aerobic exercise or strength training, depending on the equipment involved and how it is being used.

Types of Fitness Equipment

There are many different types of fitness equipment. Fitness equipment can range from something easily recognized as such to something as simple (and overlooked) as a jump rope. Fitness equipment can include:

Treadmills are one common form of fitness equipment. These may be found in gyms as well as in homes. Treadmills are generally used to exercise aerobically. Treadmills are sometimes thought of as a staple in gym equipment as walking and running (when advisable for a persons current physical condition) are good basic exercises to help get ones whole body in shape.

Stationary Bikes
Stationary bikes may be found in both gyms and households, although due to the cost of many newer models they are more easily accessed in a gym. Stationary bikes are mainly used for aerobic training, although they can conceivably be used to strength-train as well.

Weight Machines
Weight-lifting machines can be found in just about any size and shape. They are used to exercise nearly every muscle in the body, even ones you never knew you had! The general focus of weight machines is strength-training, although they can be used in certain ways to help increase aerobic fitness as well. Gyms generally have many different types of weight machines. These machines are generally set up in such a way that they are relatively safe and easy to use. Weight machines can also be purchased for your home, but these home gyms do not necessarily have all of the features included in gym equipment and are not as specialized.

Free Weights
Free weights are usually used for the same general purpose as weight machines, namely strength training. Free weights are many times preferred to weight machines by individuals that are trying to gain muscle or bulk-up. Free weights can be more difficult to use and dangerous than weight machines when they are not used properly. A spotter should always be used when a person is working out with free weights. Free weights are common in gyms and in households, although the diversity will be greater in a gym.

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Ultimate 30's Workout

Increase the amount of testosterone and growth hormone your body produces by working multiple muscle groups and keeping rest periods short. For cardio, your lactate threshold can still be increased throughout your thirties, so intervals are king to counter any loss of lung power.

Ultimate 40's Workout

Short, sharp shocks are the way to fire up your body in your middle years - which means you can forget long-winded weights workouts. Vary exercises, intensity and timings to keep your muscles guessing.

Ultimate 50's Workout

You may not be able to lift the heaviest weight, but that's okay. Instead, stretching and yoga should be part of your training, and body-weight moves can replace heavy workouts. Do three sets of 10 reps of the following exercises to protect your joints and maintain muscle mass and testosterone.