Beginner Training Programme

Download our Beginner Programme here:  Beginner programme

 

Leg Extension Machine 

Sit on the machine with your back against the pad and adjust the backrest so that your knees are in line with the pivot of the leg rest. Next, if the leg extension machine you are using has an adjustment to alter the start position, move it so that your knees are at 90 degrees in the down phase. This is important if you are new to weight training to avoid any injuries to the knee area, but once you become used to it change it so your knees are bent as much as possible in the start position. Next, adjust the leg pad so that it is comfortably on the front of your ankles.

To start, just straighten your legs as much as you can. With most others your knees should never be fully straightened or “locked”, but because the weight is pushing against your legs here they are never actually locked.

Next, bend your legs and lower the weight with control.

Lying Hamstring Curl Machine

Lie face down on a leg-curl machine and lock your heels under the foot pad. Make sure your legs are fully extended and the foot pads are resting on the back of your ankles.  If the machine is equipped with handles, grip them. If not, grip the front of the pad you are lying on.

Remaining flat on the bench, with no arching of your spine, curl your legs up in a smooth arcing motion by bending your knees until your hamstrings are fully contracted. Hold for a count of one.

Slowly lower your legs to the starting position in a smooth arcing motion.

Rotary Calf Machine

By positioning your body on the inclined seat at 90° with respect to your legs, the Selection Rotary Calf user can exercise in the proper position in relation to the exercise bar. The exercise bar structure and special curvature allows for the exercises to be symmetrical for both limbs.

Standing Calf Raises Machine

Adjust the padded lever of the calf raise machine to fit your height.

Place your shoulders under the pads provided and position your toes facing forward. Push the lever up by extending your hips and knees until your torso is standing erect. The knees should be kept with a slight bend; never locked. Toes should be facing forward, outwards or inwards as described at the beginning of the chapter. This will be your starting position.

Raise your heels as you breathe out by extending your ankles as high as possible and flexing your calf. Ensure that the knee is kept stationary at all times. There should be no bending at any time.

Leg Press Machine

Sit on the machine with your back and head against the padded support.

Place feet on the foot plate about hip-width apart, ensuring the heels are flat. The legs should form an angle of about 90 degrees at the knee.

The knees should be in line with the feet and neither bowed inward nor outward.

Your bottom should not be raised from the seat platform. If it is, and the legs are at too sharp an angle, then you need to adjust the seat back until the correct position is enabled. You can recognise this poor position when the knees seem to be in front of your eyes and you feel cramped.

Chest Press Machine

Start by adjusting the seat height. When seated and grasping the handles, your hands should be in line with your chest—not above or below it. Lift or lower the seat to align your hands with your chest. Your feet should be able to rest on the floor. Form is important, so start with a lower weight and adjust it later. Exhale and push the handles forward until your arms are extended but your elbows do not lock. Inhale and slowly return your arms back to chest level—but not completely (the weight stack should not slam, but should come close to touching).

Shoulder Press Machine

Begin the movement by sitting on the machine and aligning the seat if possible to align the handles with your upper chest.

Grasp the bar or handles so they are shoulder or slightly higher level to you. Your palms are facing out. Be sure to keep your back straight. Press the bar or weight straight up. Be sure not to lock your elbows at the top.

Chest Fly Machine

Sit upright on the machine and grasp the handles, keep back against the back pad and your head back, pull handles to meet hands outstretched in front of chest, and lower the weight to stretch chest comfortably, move to handles in a tree hugging motion at a good tempo.

Ab Crunch Machine

Select a light resistance and sit down on the ab machine placing your feet under the pads provided and grabbing the top handles.

Slowly crunch down by still holding the top handles. Be sure to use a slow and controlled motion. Concentrate on using your abs to move the weight while relaxing your legs and feet.

After a second pause, slowly return to the starting position as you breathe in.

Torso Machine

Place your knees on the bottom pads and your chest against upper pads.

Rotate at the torso to your right and then back to starting position.

After you have done the desired amount of repetitions adjust the machine and then rotate to the left.

Bicep Curl Machine

Sit on the machine Bicep Curl curl bench with your arms extended over the front of the pad. Adjust the seat or pad so that your arms can hang over with ease.

Grasp the handles with an underhand grip. Back flat and shoulders back.

Curl your arms towards you, contract your biceps.

Hold for 1-2 seconds then release back to the starting position.