Desiree E.

Francisquete 11- STEM B (Pearl) dump the barbell without dropping it

on yourself or being trapped
GYM EQUIPMENTS AND FACILITIES underneath it use a rack with safety
pins or spotters. Make sure the rack
1.) Squat rack 14.) Lat pull-down machine or spotters are capable of supporting
or lifting the weight you are using.
2.) Barbells 15.) Leg extension machine
3.) Bench Press 16.) Leg curl Machine
4.) Incline Bench press 17.) Hyper extension Bench Bench Press- Once your grip is in
place, squeeze your chest up and
5.) Hammer strength machine 18.) Dipping Bars walk your shoulder blades down
6.) Cables and pulleys 19.) Smith machine towards your butt. This will create an
7.) Dumbbells 20.) Preacher Bench arch in your upper back – it is
perfectly safe. It provides a stable
8.) Pull up bars 21.) abdominal bench base to press the bar from. Untrack
9.) Leg press machine 22.) Leg press machine the bar by pushing up off the hooks,
and lock your elbows (fully extended
10.) Calf machine 23.) Hack squat machine
arms).
11.) Peck deck machine 24.) Calf machine
12.) Kettle bells 25.) Indoor cycle bike Inclined Bench press - Approach
an Incline bench press rack that has a
13.) Foam roller
barbell set at a comfortable rack
height. The Incline should be set at
Squat Rack- make sure it can handle the weight plates. You can slightly
30-45 degrees. Retract and squeeze
abuse it first. Keep in mind that the squat rack is meant to keep you safe, so it
should be able to handle a lot of weight, way more than you is lifting. 2Set up your scapulae together when laying
the J-Hooks on a height that is right for you. Don’t place it too low so you can on the bench. Maintain this retracted
easily step out. Now, if you have to tiptoe to get the bar out of the rack, it position throughout the entire
means that you’ve placed the hooks too high. First, you should not tiptoe at lift. This is where most people
any point of the exercise because it affects your balance. Second, you might be perform the movement incorrectly.
too exhausted to tiptoe and that might cause you to miss one of the hooks. Approach an Incline bench press rack
3Make sure that the J-hooks are aligned – some squat racks have markings on that has a barbell set at a comfortable
the holes for reference. Gun racks are a bit harder to use, so you might as well rack height. The Incline should be set
avoid those if you’re a beginner.4It’s time to talk about safety. If you’re a at 30-45 degrees. Retract and
beginner, we totally recommend you using a power rack or power cage. Power
squeeze your scapulae together when
cages provide you with more protection than a squat stand.5Any normal
laying on the bench. Maintain this
power rack comes with safety pins or bar catches (looks like there are a
million of ways to call those). You need to adjust them a couple of inches
retracted position throughout the
below your lowest squat position. You can do an air squat to determine it. entire lift. This is where most people
This way when you go full squat, the bar won’t touch the safety pins, but if you perform the movement incorrectly.
fall or lose balance, they will prevent it from pinning you to the ground. You Begin lowering the bar by TUCKING
can also count on those safety pins if you got to bail. Just let go the bar and your elbows at a 45-degree angle. DO
stand up. Even if you have the incorrect form and begin to fall down forward, NOT flare them out.
the safety pins will save you. All of that is possible only if the pins are high Touch the bar to your upper chest
enough to catch you. 6When you bring the barbell back in, you push the bar just below the clavicles and pause for
against the J-hooks and then down. Don’t try to land it one side at a time. a fraction of a second
Instead, push the bar against the cage and then move it down until it lies
Reverse the movement by
safely on both hooks at the same time.
simultaneously contracting your
Barbells- Exercising correctly with barbells is one of the safest things a person glutes (without elevating your butt
can do, however incorrect use or misuse of a barbell can be extremely off the bench) driving your feet into
dangerous. Move slowly, minimize acceleration when reversing direction, and the ground, and pressing the weight
don’t throw or drop a barbell onto any part of your body or someone else’s. up and slightly back towards your
You’d think the last part would be common sense, but apparently it is not and face
needs to be mentioned here. Be conservative with your range of motion. During Continue to press until your elbows
some exercises a slight to moderate stretch is permissible, but avoid moving into have locked out and the bar is back in
more than a moderate stretch during exercises where the lever and resistance the starting position
increase towards the start of the range of motion. When using plate-loaded Ensure that your scapulae remain
barbells use collars and check that they are securely fastened. When performing retracted the entire time
an exercise where the barbell is over your body and you are unable to safely
Repeat for the desired amount of repetitions Foam roller- Place one, or both,
hands on top of a foam roller during a
Hammer strength machine- 1.Sit upon the seat and your upper chest should be full plank or pushup, or slide your
just above the handles. roller under your toes during either
2. Push the foot lever until you grasp the lever. exercise. This will force your body to
work harder to stabilize.
3. Grasp the handles with a wide overhand grip and keep your elbows out to the
sides. To make it a little easier, start by
4. Release the foot lever, press the hand lever out and try to fully extend your using a half roller with a flat bottom
arms. until you're ready for the full version.
5. Return the weight by the time your chest muscles are stretched.
Lat pull down machine- Kneel facing
the machine with your body upright.
Cables and pulleys- Begin by sitting at the machine, feet on the platforms, and Hold a short bar above your head
knees slightly bent. Grab the handle to get into position with arms extended with an overhand grip, palms facing
straight out in front of you. Sit up tall, with core engaged, spine straight, forwards. Pull the bar down by
shoulders back, and chest up. Bend elbows to pull handle toward chest and bringing your elbows in to your sides.
focus on squeezing your shoulder blades together, almost like you’re holding a Then press the bar down, keeping
piece of paper between them. Hold for one count, then slowly return to starting your elbows by your sides.
position while keeping back still, and repeat.
Leg extension Machine- First
Dumbbells- Raise both dumbbells to the sides until the arms are close to being choose your weight and sit on the
parallel to the ground, and then lower them back down slowly after machine with your legs under the pad
a short pause. Maintain the same small arch in the elbows throughout. Front (feet pointed forward) and the hands
raise (front deltoid muscles): Stand up and hold one dumbbell with each hand in holding the side bars. This will be
front of the thighs. your starting position. Tip: You will
need to adjust the pad so that it falls
Pull up Bars- Secure a resistance band around the bar and place the other end on top of your lower leg (just above
around a foot or knee for extra assistance. Pull yourself up until your chin is level your feet). Also, make sure that your
with the bar, then slowly lower until your arms are extended and the resistance legs form a 90-degree angle between
band is pulled tight. the lower and upper leg. If the angle
is less than 90-degrees then that
Leg press machine- Lower the safety bars holding the weighted platform in place means the knee is over the toes
and press the platform all the way up until your legs are fully extended in front which in turn creates undue stress at
of you. Tip: Make sure that you do not lock your knees. Your torso and the knee joint. If the machine is
the legs should make a perfect 90-degree angle. This will be your starting designed that way, either look for
position. another machine or just make sure
that when you start executing the
exercise you stop going down once
Calf machine- Rest your hands against a wall or a sturdy object for you hit the 90-degree angle.
balance. Raise your heels a few inches above the edge of the step so that you're Using your quadriceps, extend your
on your tiptoes. Hold the position for a moment, and then lower your heels legs to the maximum as you exhale.
below the platform, feeling a stretch in your calf muscles. The standing calf Ensure that the rest of the body
raise works your calf muscles. remains stationary on the seat. Pause
a second on the contracted position.
Peck Deck Machine- Bend your arms at a 90° angle and keep your elbows Slowly lower the weight back to the
at chest level. Gripping the pec deck handles, pull your arms toward your body original position as you inhale,
while contracting your pectoral muscles. Bring the handles or arm pads in front ensuring that you do not go past the
of your chest, hold the position for a couple of seconds, and then slowly release 90-degree angle limit. Repeat for the
back to starting position. recommended amount of times.

Kettle bells- Using Your Hips to Move Your Kettlebell Stomp both your feet into Leg curl machine- Adjust the machine
the floor to plant (or root) them solidly into the ground. Letting your hips lead lever to fit your height and lie face
the movement, sit back and let your knees follow; keep your weight in your down on the leg curl machine with
heels as you reach back and down to put your hand(s) on the kettlebell the pad of the lever on the back of
your legs (just a few inches under the
calves). Tip: Preferably use a leg curl machine that is angled as opposed to flat front of your foot or toes should
since an angled position is more favorable for hamstrings recruitment. never be used exclusively to move
Keeping the torso flat on the bench, ensure your legs are fully stretched and the pad forward.
grab the side handles of the machine. Position your toes straight (or you can also While exhaling, extend your legs and
use any of the other two stances described on the foot positioning section). This keep your head and back flat against
will be your starting position. the seat pad. Extend with slow
As you exhale, curl your legs up as far as possible without lifting the upper legs control rather than with an explosive
from the pad. Once you hit the fully contracted position, hold it for a second. movement.
As you inhale, bring the legs back to the initial position. Repeat for the Pause at the top of the movement.
recommended amount of repetitions. Do not lock out your knees and
ensure that they are not bowing out
Hyper extension bench- Place your thighs on the pad. Bend your knees slightly or in.
and secure your feet, keeping them in line with your knees. Extend your arms While inhaling, return the footplate
toward the floor. to the starting position by gradually
Exhale and move up until your shoulders, spine, and hips are in line. Engage your bending the knees. Keep the feet and
core and gently slide your shoulders back. back flat throughout.
Inhale and bend down from your waist. Touch the floor. If you have never done leg presses
Complete the desired number of reps and sets. before, start modestly with three sets
of 10 leg presses. You can advance
Dipping bars-  Grab the parallel bars and jump up, straighten your arms from there as you build strength.
 Lower your body by bending your arms while leaning forward
 Dip down until your shoulders are below your elbows Hack squat machine- Position
 Lift your body up by straightening your arms yourself in the machine again: feet
 Lock your elbows at the top flat on the platform, back against the
machine’s back pad, shoulders tucked
Smith machine- Lie back on a flat bench placed inside a Smith machine with your firmly beneath the shoulder pads.
feet flat on the floor. Grasp the barbell with an overhand grip just inside shoulder Adjust your feet so that when
width. Rotate and press the bar up slightly to untrack it and hold the bar above your you squat down, your knees won't
chest with your arms extended Lower the bar to your lower chest, keeping your bend forward past an imaginary line
elbows close to your sides. Don’t bounce the bar off your chest, but rather when the leading straight up from your toes.
bar approaches an inch or so away from your body, pause and press the bar back up
to full-arm extension, squeezing your triceps and chest at the top. You don’t need to Calf machine- Place your feet on the
bring your hands dramatically too close together; many guys make the common platform shoulder-width apart. Raise
mistake of going so narrow that they actually do themselves more harm (putting the platform until your legs are
undue stress on your wrists and elbows while actually lessening the involvement on straight, but don't lock your knees.
the target triceps) than good. Place the balls of your feet on the
platform with your heels over the
Preacher Bench- Position your upper arms and chest against the preacher edge. Slowly point your foot to push
bench pad while holding the E-Z Curl Bar at shoulder length. As you the platform up without moving your
exhale, use the biceps to curl the weight up until your biceps are fully contracted knees, then return to the start
and the bar is at shoulder height. Squeeze the biceps hard and hold this position position
for a second
Indoor cycle Bike-Use your whole
Abdominal bench- Position yourself on the bench with your feet secured under hand to loosely grip the
the pads. Cross your arms on your chest. Your right hand will be next to your left handlebars Breathe from your belly
shoulder and your left hand will be near your right shoulder. Exhale and crunch and keep your back straight. Keep
up, pulling your shoulders off the bench. As you crunch, twist your torso to the your hips over the seat Remember,
right as though you are pointing your left shoulder to your right knee. Hold the pedals move both ways. Does not just
top of the crunch for two counts. Gently lower your shoulders back to the bench. push down on them with your feet —
Crunch up again, this time twisting your right shoulder to your left knee. Hold make sure you are pulling up as well,
the crunch for two counts, then return to the starting position. Continue which will work more than just your
alternating sides. quads. Get the resistance just right

Leg press machine- Brace your abdominal muscles and push the platform away
with your heels and forefoot. Your heels should remain flat on the footplate. The