Did you know that your regular workout could be damaging your health? Workout machines are designed to help you move your body in un-natural ways so you can exercise individual muscle groups. You may be risking back or joint injury by using the wrong type of machine. If you hope to achieve an impeccable physique by using these machines - learn about them first, don’t take a gamble. Most fitness instructors agree that some machines should be ditched and replaced with exercises which rely on your natural weight.
NOTE: None of these machines target abs, if you’re looking for some good ab exercises check this out: Abs Routine
Machine - Leg Extender
Muscle Group: Quads
This machine puts a lot of strain on the area around your knee and can sometimes result in injury. You may feel that it can help you get a better rep but it is working muscles which you don’t even use in daily activities like walking or jogging. One legged body squats are a perfect exercise which improves muscles which you actually use. To perform them just lift one leg and hold it behind your backside, bend with the opposite knee and go down until your quad is horizontal. If you aren’t quite balanced enough yet to perform this exercise try holding on to a rail or even the back of a chair.
Machine - Seated Lat Pull-Down
Muscle Group: Lats, back, and biceps
This machine can be incredibly hard to use effectively if you’re not extremely flexible. You can seriously damage your shoulder joints if you use it wrong and twist your rotar cuff in your shoulders.. A body weight alternative is the Incline pull up. You don’t need a high pull up bar to do this, a bar at waist height is suffice. The correct position involves hanging from the bar with your legs extended out in front of you. Now stiffen up your legs so they’re locked in position and pull yourself up till your chest touched the bar. Unlike it’s machine counterpart, this exercise will not put your shoulders in serious risk.
Machine - Overhead Military Press
Muscle Group: Shoulders and triceps
Your hips are naturally designed to support your shoulders should you life something over your head. This machine puts the joints around your shoulders at risk of injury by taking away the balance and support your hips provide. I recommend you stop using this machine and practice medicine ball throws instead. Just stand close to a wall, around 1 meter apart, and bounce the ball off the wall above head height. Remain stood up while you are throwing the ball, throw it lightly so it doesn’t bounce back too hard, and squat down to catch it. Your shoulders will now get the workout you wanted, and they will be supported effectively by your hips. Don’t worry, the ball will stop smashing you in the face after a little practice. Try and get more than 15 reps into each set.