Gym machines have special role for any workout. If you are a beginner, they help groove your movements as you learn new routines. During the progression of a typical gym exercise, machines are also recommended when you begin to tire, since they are much safer in case you do reps to failure. They likewise are extremely safe when you do not have the advantage of working out at the gym with a spotter. Workout machines at the gym like cable machines in particular are also very versatile, providing constant tension throughout the motion of an exercise, unlike dumbbells, where the peak of the movement usually does not provide maximum resistance. In other words, gym machines have their specific purposes and advantages, and should be part of any well equipped training room.
Through the years, these different types of gym machines have been improving, and the designs are always constantly being evaluated, in case there are flaws. Some of these gym machines get as little as slight tweaks in the way certain parts are angled, or how the resistance and weight is applied to the movement. There are however some gym machines that have proven themselves useless, and which you should altogether skip. Here are some of those gym machines that either waste your time, make you prone to injury, or have much better alternatives using free weights.
1. The Leg Curl Machine
You are perhaps one of those that line-up to cue yourself for some reps on the leg curl machine to build those hamstrings and tighten your butt. Skip it as Lani Muelrath, MA, fitness expert and author of Fit Quickies explains from thepostgame.com.
“Why it’s useless: Your hamstrings perform two movements: knee flexion and hip extension. The leg curl machine works only knee flexion, which limits the benefits, says Muelrath.
What workout to do instead: Choose an exercise or movement that works both hamstring functions at once, such as the fitness ball hip raise and curl. To do: Lie on your back with legs straight, heels on the ball. Raise your hips by pressing your heels into the ball until your legs are straight. Keep your hips raised as you roll the ball in toward you by bending your knees. Continue rolling out and back towards you for 10 to 12 reps.”
2. The Butt Blaster
Blast this contraption away from your workout. In case you own one, sign it up on eBay immediately in case there still are some ignorant people that will pay decent money for it. Yahoo.com offers an explanation as well as an alternative to the butt blaster.
“Why it’s useless: This donkey kick exercise is an unnatural movement, says Tom Holland, MS, CSCS, a Connecticut based personal trainer and author of Beat the Gym. “The idea is to spot reduce the glutes, which isn’t going to happen.”
What workout to do instead: A better choice are squats, which use your own body weight. “Squats get the glutes as well as the hamstrings and are a much more productive exercise,” says Holland.
To do: Stand with feet slightly wider than shoulder-width apart, arms straight in front of you, parallel to the ground, or clasped behind your head. Keep head up as you bend at the knees and hips and lower into a squat position until thighs are parallel to the ground (or as low as you can without lifting your heels). Pause and slowly raise back up to starting position. Repeat for two to three sets of 12 to 15 reps.”
3. Side Bends on Pulley Machines
In the quest to lose those love handles, we will try practically anything. Believe us, please skip this exercise and try the alternative as explained again by thepostgame.com.
“Why it’s useless: Endless side crunches on this pulley do nothing for reducing “love handles,” as many people believe. “It’s not only ineffective, but can put undue stress on the lower back,” says Muelrath.
What workout to do instead: Reducing excess fat around the midsection requires a good sound nutrition plan (try this tasty 28-day meal plan) along with effective moves such as side planks. To do: Lie on your side with your forearm on the mat under your shoulder, and stack your upper leg directly on top of the lower leg. Rise upward by straightening your body. Hold 20 to 60 seconds, then switch sides. Do three reps on each side.”
4. Rotary Torso Machine
Here is another gym instrument that boasts of whittling down your mid-section. Skip it for a much simpler and effective alternative as explained on yahoo.com.
“Why it’s useless: The twisting motion of this instrument is touted as a way to banish a “muffin top.” “This machine doesn’t activate the muscles in the correct way, and the potential for injury risk is high,” says Holland.
What workout to do instead: Try a standing cable rotation using rubber exercise tubing.
To do: Stand in a slightly wider than shoulder-width stance and grasp the handles of the pulley or tubing with both hands, your side toward the tubing attachment point, arms straight in front of you. Tighten your abdominal muscles and rotate your upper torso as you pull the tubing away from its origin. Slowly return to starting position. Repeat 10 times, then switch sides.”
5. Overhead Shoulder Pres Machine
Building cannonball like shoulders is certainly not easy, but you don’t have to get in line behind this instrument if you desire bigger delts, as explained in thepostgame.com.
“Why it’s useless: The shoulder joint is easily prone to injury, especially in this unstable overhead move, says Muelrath.
What workout to do instead: Challenge shoulder muscles with less injury risk by doing lateral dumbbell raises. To do: Grasp dumbbells and stand with palms together in front of thighs, elbows slightly bent. Raise arms up and out to the sides until elbows are at shoulder height; pause and return to starting position. Repeat 10 to 12 times.”
6. Inner Outer Thigh Machine
Countless women that want shapely legs have fallen prey to this overrated machine. Thankfully, you can skip it in favor of much simpler exercises but with better results as explained on yahoo.com.
“Why it’s useless: This apparatus appears to work the inner and outer thigh muscles, but you won’t get out of it what you want, says Holland. “It only works the small, stabilizer muscles, which is great for performance or rehab, but it won’t reduce fat deposits in that area.”
What workout to do instead: Aside from losing weight to reduce body fat, Holland recommends focusing on exercises that target larger leg muscles such as squats and lunges.”
Finally to wrap-up, visit this link to see not jus useless contraptions, but absolutely ridiculous gadgets that actually had some people rushing to the nearest sports stores to buy one. This one’s a guaranteed side splitter.