So, you’ve recently joined a sports gym and have been working out for a few weeks.
You’ve more than likely be running on the treadmill, using the elliptical, and lifting a few dumbbells here and there, but are still unsure as to what most of the other gym equipment is used for.
Sure, these machines and exercises are certainly excellent for getting you into shape.
But, if you have any specific workout goals, such as toning your arms, and legs or strengthening your back, you’re going to want to focus on a few key pieces of gym equipment instead.
Of course, this can be a little bit intimidating when you’re still new to visiting a sport gym and aren’t quite sure about what all the machines and equipment are meant for.
Have no fear! Below, we’ve come up with a list of a few targeted workouts, as well as the best pieces of equipment to use to help you reach your workout goals.
For Toning and Shaping Legs – Mat and Dumbbells
One of the key benefits of working your legs is that it’s one of the best ways to reduce the appearance of cellulite, while also giving you a firmer butt and stronger thighs and calves.
Most experts recommend working your legs at least twice a week if they’re one of the key areas you plan on shaping.
For the best results, you should focus on using two of the most basic pieces of gym equipment: dumbbells and a mat.
Lunges, squats, and glute kickbacks are all simple and excellent exercises to do on the mat.
And, for an even more intense workout, you can try grabbing a couple of dumbbells to really amp up the burn. Find more leg workouts here.
For Toning and Shaping Arms – Bench and Cable Biceps Bar
In order to strengthen and tone your biceps, we recommend using the cable biceps bar, which focuses solely on your bicep muscles.
Because of its simplicity, using this machine is ideal for newbies who aren’t confident enough to be lifting dumbbells just yet.
Before starting your workout, adjust the weights to wherever you feel comfortable.
Then, you’re going to want to start in a standing position and slowly raise and lower the bar by moving your arms straight down and then up to your chest.
For an even more intense burn, try to focus on making slow movements.
Not only does this increase the burn, but it will also help you see results much quicker than if you rush through each rep.
On the other hand, to target your triceps and shoulders, you can try using an empty bench and doing a few bench dips.
For this, place your hands on the bench behind you and keep your feet hip-width apart in front of you.
Then, simply lower yourself down towards the floor and raise yourself back up, focusing on using your arms, not your legs.
For Strengthening Your Abdominal Muscles – Medicine Ball
Fortunately, there are plenty of easy exercises that you can do by yourself to firm and strengthen your core.
However, while sit-ups and crunches are excellent for giving yourself a good ab workout, using a medicine ball is a surefire way to really feel a deep burn.
For an intense stomach workout, try sitting on the floor and holding a medicine ball straight out in front of you.
Then, slowly lean back to a 45-degree angle, brace your core muscles, and slowly rotate the medicine ball as far as you can to the right, keeping your feet planted firmly on the floor.
Hold the position for a few seconds and then slowly rotate the ball over to the opposite side and hold once again. Repeat this exercise for as many reps as you can.
For an added challenge, you can try raising your feet slightly off the ground to really increase the intensity of the workout. Find more medicine ball ab workouts here: https://greatist.com/move/core-exercises-medicine-ball
For Strengthening Your Back–Lat Pulldown Machine
Along with working your core, strengthening your back muscles can help you improve your posture, as well as significantly reduce your risk of injury during day-to-day activities.
One of the best pieces of equipment to use for this is the lat pulldown machine.
Adjust the weight to whatever you feel comfortable with. Then, while keeping your back and arms straight, engage your core, and then slowly pull the bar towards your chest and hold for one or two seconds.
Then, return the bar to its original positioning and repeat for as many reps as you can until your arm needs a break.
Note that the wider apart you grip the bar, the more you’ll feel the burn.
We recommend that you experiment with a few different arm positions to find something that is most comfortable for you.