So… you think that just because you are plus size you can’t work it with those weight machines at the gym? Well think again! Here we demonstrate 6 basic weight machines that can be found at any gym for you to try.
Seated Chest Press Sit with your feet flat on the floor, knees above ankles, and your back straight, supported on the back pad. Grip the handles near your chest, palms facing downward. Push the handles forward by straightening at the elbows. Slowly bend the elbows to return to the starting position, with hands near the chest, to complete one rep. When pushing the handles forward, make sure the elbows do not lock. Aim for a full range of motion, but don’t allow the weight stack to slam back down.
Standing Calf Raise Adjust the padded lever of the calf raise machine to fit your height. Place your shoulders under the pads and position your toes facing forward. The balls of your feet should be secured on top of the calf block with your heels extending off it. Knees should be slightly bent and not locked. Raise your heels as you breathe out by extending your ankles as high as possible and flexing your calves. Ensure you’re your knees are kept stationary at all times. Hold the contracted position for a second before you start to go back down.
Seated Leg Press Sit down on the machine and place your legs on the platform directly in front of you with your feet shoulder-width apart. Slowly extend the legs forward, making sure that you do not lock your knees. Pushing mainly with the heels of your feet and using your quadriceps, go back to the starting position as you exhale.
Seated Row Sit down on the machine and place your feet on the front platform, making sure that your knees are slightly bent and not locked. Lean forward as you maintain the natural alignment of your back and grab the V-bar handles. With your armsextended, pull back until your torso is at a 90-degree angle from your legs. Your back should be slightly arched and your chest should be sticking out. Keeping your torso stationary, pull the handles back towards your chest while keeping your arms close to it until you touch your abdominals, squeezing your back muscles. Hold that contraction for a second and slowly go back to the starting position.
Seated Shoulder “Military Press.” Sit down on the shoulder press machine and select the weight. Grab the handles to your sides as you keep your elbows bent and in line with your torso. This will be your starting position. Now lift the handles as you exhale and you extend your arms fully. At the top of the position, make sure that you hold the contraction for a second. Lower the handles slowly back to the starting position as you inhale.
Hamstring Curl Adjust the machine lever to fit your height and lie face down on the leg curl machine with the pad of the lever on the back of your legs (just a few inches under your calves). Keeping your torso flat on the bench, ensure your legs are fully stretched, and grab the side handles of the machine. Curl your legs up as far as possible without lifting your upper legs from the pad. Once you hit the fully contracted position, hold it for a second and bring the legs back to the starting position. Always follow machine instructions for se- up and select your desired weight. Proceed with the desired amount of repetitions.
Model: Anna – Glitter & Lazers
Photos: Joseph Bradley Photography
Attire: Lola Getts Activewear