In college, I had an (admittedly weak) comedic bit about how cardio machine hopping was my version of bar hopping. The 45 minutes I spent at the gym consisted of bouncing from the
treadmill
to the stairclimber to the
elliptical
with no real rules save for one exception: under no circumstances—never, ever, never—enter the
weight room
.
In retrospect, this unspoken boundary is a result of a belief that I didn’t deserve to be in the weight room. (I know—that sounds funny! But hear me out!) Strength equipment remains largely male-dominated. And while cardio machines are pretty intuitive, leg presses, power racks, and lat pull down machines are not. Many of them require trial-and-error, asking for help, and developing muscles memory over time. Back then, I didn’t feel
confident enough
to approach these machines with the curiosity they require.
Now, a fleet of Instagram fitfluencers has taught me how to dabble with heavy lifting—and quite frankly—I’ve never felt stronger.
IG has made it easier than ever
to stock your phone with free personal trainers and the
Gym Shark
-sponsored women are some of my favorite to follow. To name names,
Natacha Oceane
,
Whitney Simmons
, and
Hanna Öberg
have all transformed my idea of what a trip to the gym can look like.
To be clear, I’m not an expert with every machine just yet, but with the help of my virtual sidekicks, I’ve become a little bit more brave about sampling the equipment. Anyone who wants to stroll into the weight room to get their sweat on should do it. Here’s how to get started, according to my social media fitness heroes.
透過這 5 個 Instagram 視頻，初學者舉重從未如此簡單
1.高位下拉機
這項訓練主要是關於手臂、手臂、手臂——一旦你完成了，你會感覺自己像個背闊肌拉力專家（保證）。
在 Instagram 查看這篇文章
從今天開始，我進行了完整的下半身功能性鍛鍊+一點肥大鍛鍊💛🔥 ⠀ ⠀⠀ 這是我的完整訓練，從開始到結束，加上開始時的一點伸展運動。我通常會混合使用多種這樣的風格，因為它們可以幫助我感覺運動和輕盈，但仍保留肌肉😍 ⠀ ⠀⠀ 滑動，保存並開始工作😘 ⠀ ⠀⠀ ⭐️ 雙壺鈴擺動（總共3 x 8 次)：輕鬆開始並找到節奏💃 這個動作會喚醒一切，但如果你能在向上的過程中專注於臀大肌，並在頂部稍微推力🍑，那就完美了⠀ ⠀⠀ ⭐️ 不對稱過頭步行弓步（2 x 8）每隻手臂的步幅）：手臂保持伸直，由緊密的核心和肩膀支撐以保持穩定性💪 ⠀⠀ ⭐️ 側向移位（3 x 10 次轉移）：目標是讓臀部始終保持在同一高度，即使它會想要舉起它☺️ 如果這是您第一次嘗試這些，就不要增加重量⠀⠀ ⭐️ 短步弓箭步行走變化(3 x 8)：選擇一個嬰兒重量，專注於通過前面的腳跟下降的體重腳。開始時，保持雙膝向前，但一旦感覺良好，請嘗試稍微打開後腿，主要用它來保持穩定 ⠀ ⠀⠀ ⭐️ 加強箱式轉移（總計 3 x 10 次轉移）：專注於向上推動臀肌⠀ ⠀⠀ ⭐️ 弓箭步箱跳（每邊2 x 6）：這非常注重協調和平衡。從一個超級小盒子開始，將其用作技能動作，直到您感覺自然為止 💪 ⠀ ⠀⠀ ⭐️ 單腿推舉（每側 3 x 8）：只是為了完成腿部並幫助增加一點肌肉。我把腳抬高並穿過腳後跟，以更多地強調臀肌，但這取決於你！請記住，不要在頂部將雙腿伸直。🙏 ⠀ ⠀⠀ 對於休息時間，只要需要就可以堅持下去，直到您感覺自己可以再次達到正確的姿勢。我的目標通常是 45-90 秒，但聽聽感覺對的（有時會更長……☺️）⠀ ⠀⠀ 我真的希望這對我自己如何結合不同的風格有所幫助！❤️ ⠀ ⠀⠀ @parkviewhealthclubs
Natacha Oceane
(@natacha.oceane) 於太平洋標準時間 2018 年 12 月 15 日上午 11:13
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2.壓腿機
The leg press machine is basically a horizontal squat… with weights. If you flip to the last slide, you’ll that Oceane’s recommendation is to work one leg at a time “just to finish off the legs and help with a little muscle gain,” she writes. She also gives the pro tip to move your foot a little bit higher up the plate to set your peach on fire.
3. Leg curl machine
On the last slide, you’ll find a quick demo of the leg curl. And just like that, the fog surrounding yet another piece of gym equipment lifts.
4. Cables and leg press
This hamstring-focused workout consists of only four moves, but when you check it off, you’ll be versed in cables and how to use the leg press machine for a slow burn.
⠀ ⠀
5. Squat rack, lat pull down machine, and cables
Targeting the back and biceps, this workout teaches you how to use the squat rack… without adding all that weight onto your shoulders just yet. This way, you can dip your toes into machine without going all the way, then circle back to a different take on lat pulls and cables.
Now for a stretch:
try these 4 do-anywhere options
, or a
few more that target your aching neck
.
Fitness Tips
,
Good Sweat