Body Building Guru

Best Strength Training Machines

Strength training develops strength, increases bone density, builds resistance, promotes weight loss, increases the body’s resistance to injury and improves overall athletic performance. Various exercises are involved in working different muscle groups of the body to build maximum strength and endurance. Strength training Machines play an important role in enabling enthusiasts to perform various exercises associated with it for maximum gains. Equipment is considered to be the backbone of any training regime. It helps enhance the overall output of various strength exercises and increases the intensity of the workouts.

If you have made up your mind to invest in a home gym, it is essential for you to consider the various machines and fitness equipment available in the market to perform efficient work outs.

Types of Strength Training Machines:
Machines enable enthusiasts to perform a variety of exercises. Some machines are designed to work individual muscles while others comprise of a multi-dimensional station that works the whole body. Multi station machines are great for home gyms, are more economical and take up less space. They help individuals train different muscle groups and enable them to achieve optimal benefits from their training regime. Both free weights and machines are required for developing strength and working the core muscles but machines are safer than free weights and are easier to use.  The various machines used for strength training are:
Leg Press Machine: Leg press is the best machine for training the muscles of the legs. Most of them are set at an angle of 45 degrees and work the muscles of the thighs. With a leg press you can safely lift heavy weights without slipping or falling. It places less stress on the lower back and knees.
Hack Squat Machine: It is great for developing the outer sweep of the thighs.
The Smith Machine: This machine is a barbell that is restricted to move only vertically upwards and downwards. It comprises of two weight stacks separated by a distance of 2.5 meters with cables passing through adjustable pulleys and can be fixed to adjustable handles.

Free weights:
They are essential for performing high intensity workouts for strength training and comprise of the most elementary form of exercise equipment. They are not attached to any chains or pulleys and consist of barbells, dumbbells, bars and weight plates.
Barbells: It is a long iron bar measuring between 4 to 7 feet in length. Exercises of the barbell are performed by holding it with both hands and lifting against the gravitational force. You can select from Olympic barbells and standard barbells as per your requirements.
Dumbbells: They are a smaller version of barbells and are 5 to 10 inches long. Dumbbell exercises are performed by carrying them in each hand. Dumbbell rack assortments are also available which have dumbbells weighing from 5 lbs to 100 lbs.
Weight Plates: They range from 2.5 lbs. to 100 lbs. They are usually made of iron but plastic weight plates are also available in the market. They are attached to barbells while performing exercises.
EZ curl bar: This targets the biceps and triceps. It is shorter than a barbell with angled hand placements and is great for working the muscles from different angles. It reduces stress and helps enhance the strength of the wrist.

Strength training machines and equipment are great for boosting the workout sessions and increasing the intensity of workouts. But it is essential for you to perform all strength training exercises under the guidance and supervision of a certified trainer in order to avail maximum benefits. These exercises require the application of specific techniques in the absence of which you might end up with a broken bone or muscle injury.

Before beginning any exercise you must consult a registered medical practitioner in order to determine if your body is capable of handling the stress involved in performing hardcore strength exercises or not. You must also discuss any ailments your might be suffering from such as digestive disorders, asthma, heart disease, high blood pressure, cancer etc. with your doctor prior to beginning these exercises.

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Strength Training Equipments: Working out to the fullest

Strength training is the use of retention to muscular contraction to build the strength, endurance and size of skeletal muscles. It has a number of benefits for individuals such as prevention of injury, increased bone density, weight loss, muscle gains and better sports performance. The key to developing strength for maximum benefits lies in selecting the right strength training equipment and using it to the fullest.  The type of equipment, its quality and durability plays a vital role in enhancing your workouts resulting in optimal gains.

Factors to be considered while purchasing equipment:
If you are looking to purchase equipment for your home gym, you must consider the following factors:
Space: This is one of the most important factors that must to be taken into consideration before making the final purchase. You must decide where you plan to work out — the basement, garage, balcony, bedroom etc. This will give you an idea of the space that you have at hand and enable you to plan your purchase accordingly.
Budget: Most exercise equipments are very expensive. Therefore, you must fix your budget accordingly and try to keep within the range. This will also prevent you form getting carried away with striking pieces of exercise equipment that is good to look at but is otherwise useless.
Information: If you have planned to invest in good home equipment, you must understand that it will cost you a fortune. Most exercise machines are very expensive and are a one time investment. Thus, you must settle in for machines that enable you to perform maximum exercises. You must gather adequate information on various types of equipment through the internet, website forums, blogs, discussion boards, magazines, sports goods stores and professionals. You must also compare the benefits and prices of various brands before buying any equipment.
Garage sales: If you have an extremely low budget, you can look out for garage sales where people sell good quality exercise equipment. A number of individuals tend to get easily bored with their workout routines and put up the latest quality equipment for sale.
Goals: It is extremely important for you to consider your goals while purchasing any equipment. You must not forget to include all major muscle groups including the calves, shoulders, abdominals, back, legs, thighs etc. and go in for a machine that offers maximum potential to train them.

Types of strength training equipment:
A select Home gym: This is one of the safest buys for any home gym. It is also one of the best ways to train and offers a variety of exercises. It includes:
•    Adjustable weight stack
•    Highly adjustable lifting positions for a number of user sizes and shapes.
•    Accessories to increase the number of exercise one can perform.

Barbells: They are long iron bars measuring between 4 to 7 feet in length on which weight plates are placed. You can find Olympic barbells, and standard barbells.
Plates: They range from 2.5 lbs to 100 lbs. and are usually made of iron. Plastic weight plates are also available.
Dumbbells: There are various types of dumbbells to select from such as hex style dumbbells and pro style dumbbells. They are short barbells usually, 5 to 10 inches long. Dumbbell exercises are performed by carrying them in each hand.
Fitness Balls: They develop strength by extending resistance and increasing the core strength of the muscles. They are also known as Swiss balls, flexibility balls or stability balls and are large, inflated balls that are used for exercise.
Weight Benches: They are the most commonly available piece of equipment. They are of three types— adjustable benches, hyper extension benches, preacher benches, abdominal benches etc.

What to look for in good strength training equipment:
Stability: This means that the more welds, the better the strength and stability. This causes the machine to wobble less while working out and is durable for the long term.
Cables and Pulleys: Look out for nylon pulleys and test cable of at least 1500lbs. This will hold up to the use of the most rigorous workouts for long durations.
Accessories & Attachments: These include padded ankle straps, abdominal straps, straight bars for working the arms and racks.

Over exercising:
Once you have bought the ideal strength training equipment, you will be eager to exercise but it is recommended that you refrain from indulging in over exercising as it tends to put immense strain on the muscles and exhausts them. Exercising tired muscles can result in an injury or permanent damage of a specific muscle group.

Before performing any exercises, you must consult a registered medical practitioner in order to determine if your body is capable of handling the stress or not. You must take proper guidance from a certified trainer prior to beginning any exercises on your own to avoid any injuries.

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