Archive | Working Out

An interest in gym equipment always means an interest in working out. Here at Primo Fitness, we understand the importance of knowing proper form as well as the best machines to target specific muscle groups. We’ve often written answers to FAQ’s people often ask when it comes to workouts. Our vast selection of new and used fitness equipment is bound to help you accomplish your workout goals.

When you come by our warehouse, feel free to try out any fitness equipment pieces that catch your eye! Get in a mini workout and get an idea what each piece can do for you.

Benefits of Having a Home Gym

Gym memberships can be expensive, being locked into a contract can be annoying, not having the time to go to the gym or having the desire to leave your house after a long day of work can all be a pain, especially if you live far away from your gym. Then, once you do get to the gym you might have to wait to use the machine that you wanted to use because it is being occupied by someone else, and you have to deal with wiping off every machine you use before and after. This is why having a home gym can be so much better than going somewhere to workout. Here are a few reasons why having a home gym is awesome!

Save Time

Instead of spending time on the road going to the gym and back, you can use that time for things that require your attention at home, like your family, pets and the meal you’re cooking for dinner. What if there’s traffic on the road? That would waste even more of your precious time.

Save Money

Save yourself money by not buying a gym membership. The average gym membership costs between $40 to $50 a month, but when you add the initiation fee, you’re looking at as much as $800 a year. Some gym memberships contracts are almost impossible to break from since they are legally binding contracts. Which means, you will continue paying for them even if you don’t show up to the gym anymore. Then, there’s the price of gas to get you from point A to point B. Gas prices always fluctuate, so there’s not telling how much money you would spend in a year going to the gym and back.

Convenient

A home gym will eliminate most of your excuses for not working out. You can listen to your own music on your stereo instead of listening to whatever music is being played at the gym. No need to mess up your eardrums by using earphones in order to listen to your favorite music while working out. You can decorate your home gym anyway you want, it’s your house. Your home gym is open 7 days a week, 365 days a year, never a closing time.

What is CrossFit?

The textbook definition of CrossFit is the functional movements constantly varied at high intensity, but for many people that do CrossFit, it is seen as not just a workout but also a lifestyle. CrossFit has changed people’s lives by making them feel physically and mentally better about themselves. CrossFit has become so popular that it is now considered a sport.

What does CrossFit consist of?

Functional Movements – Squatting, deadlifting, overhead press. These are movements that your body is naturally designed to perform using all your muscle groups full range of motion.

Fundamental Exercises – There are typically nine fundamental movements to CrossFit. The air squat, front squat, overhead squat, strict press, push press, push jerk, deadlift, deadlift sumo high pull and a medicine ball clean.

Gymnastics – A lot of skills in CrossFit are gymnastics. You have your handstand push-ups, pull-ups and muscle-ups that are all part of CrossFit.

The Environment – Unlike a typical gym where you usually don’t say a word to the people there, the CrossFit gym is a place where people of all ages and physical abilities interact with each other through motivation and encouragement.

Equipment for CrossFit

Primo Fitness carries quality equipment for CrossFit at great prices. Here are some CrossFit equipment that we have in stock.

Squat Rack

Kettlebell Rack

Deluxe Half Rack

Rower

See These Machines and More at our Warehouse in Orange County, California

Local customers will enjoy walking in to browse our large collection of both used and new fitness equipment. We are happy to help those who need assistance deciding on the right equipment for their home or gym. International dealers, wholesalers and gym owners looking for the best prices and service are more than welcome to visit as well; we ship to all parts of the world. Our team members are prepared to help in putting together special gym packages that best suit their needs.

Come take advantage of our expert sales staff and their expertise with designing home and professional gyms with fitness equipment within your space and budget. Our team has over 100 years of combined fitness industry experience in all types of new and used gym equipment from repair and remanufacturing, to moving and installation, to what gear is best for your home, apartment complex or gym. You can also email us at [email protected] or call with any questions at (714) 957-2765. However, we encourage you to come in person and see one for yourself.

We are open Monday-Friday from 9-5, as well as Saturday by appointment only. Our friendly and informed staff are ready to help you in any way regarding fitness equipment. We serve local fitness enthusiasts and gym owners from all over Southern California, from Orange County, San Diego, Los Angeles – and beyond. Come on by!

The Difference Between a Water Rower and an Air Rower

If you are in the market to buy a rowing machine, it is essential of you to do your research on what kind of rowing machine you should get. Two of the most popular rowing machines are the Water Rower and Air Rower. These are the major differences between the two machines that people look for when buying a rowing machine.

                    

If interested in purchasing your own rowing machine, take a look at our Water Rower and Air Rower.

See These Machines and More at our Warehouse in Orange County, California

Local customers will enjoy walking in to browse our large collection of both used and new fitness equipment. We are happy to help those who need assistance deciding on the right equipment for their home or gym. International dealers, wholesalers and gym owners looking for the best prices and service are more than welcome to visit as well; we ship to all parts of the world. Our team members are prepared to help in putting together special gym packages that best suit their needs.

Come take advantage of our expert sales staff and their expertise with designing home and professional gyms with fitness equipment within your space and budget. Our team has over 100 years of combined fitness industry experience in all types of new and used gym equipment from repair and remanufacturing, to moving and installation, to what gear is best for your home, apartment complex or gym. You can also email us at [email protected] or call with any questions at (714) 957-2765. However, we encourage you to come in person and see one for yourself.

We are open Monday-Friday from 9-5, as well as Saturday by appointment only. Our friendly and informed staff are ready to help you in any way regarding fitness equipment. We serve local fitness enthusiasts and gym owners from all over Southern California, from Orange County, San Diego, Los Angeles – and beyond. Come on by!

What is a Fan Bike?

Are you looking for an indoor bike that is low-price and durable? Well, fan-powered exercise bikes are just that. Thanks to their simple design and construction, fan-powered bikes typically rank at the low-end of the price range and can endure years of regular use, despite the low price.

How does it Work?

Unlike other indoor exercise bikes, fan bikes don’t have push-button resistance, nor pre-programmed workouts. You are completely in charge of how much resistance you want to work with. The main difference maker of a fan bike is that it gets its resistance from the wind. Resistance increases by how fast you pedal. The faster you pedal, the faster the fan blades spin and the more resistance they generate. Slow down and the fan blades automatically slow down too, easing off on the resistance. Another difference from its stationary contemporaries are the elliptical handles that the user moves back and forth while pedaling.

Benefits

Aside from the benefit of being able to burn calories, fan bikes create a circulation of self-sustaining flow of air throughout any room to keep the user cool while they exercise. The combination of pedaling and arm movement give the user a total body workout. The coordinated pushing and pulling action of the arms and the pushing action of the legs, combined with the air resistance from the fan, challenges your heart to pump blood to both upper and lower body regions. Fan bikes are also typically lighter in weight than the average exercise bike, which makes it easier to move. The simplicity of the fan bike makes it perfect for home use.

If you are interested in purchasing a fan bike, click on the links below to see the fan bikes we have in stock.

https://primofitnessusa.com/product/schwinn-ad2-airdyne-bike/

https://primofitnessusa.com/product/stairmaster-airfit-bike/

 

See These Machines and More at our Warehouse in Orange County, California

Local customers will enjoy walking in to browse our large collection of both used and new fitness equipment. We are happy to help those who need assistance deciding on the right equipment for their home or gym. International dealers, wholesalers and gym owners looking for the best prices and service are more than welcome to visit as well; we ship to all parts of the world. Our team members are prepared to help in putting together special gym packages that best suit their needs.

Come take advantage of our expert sales staff and their expertise with designing home and professional gyms with fitness equipment within your space and budget. Our team has over 100 years of combined fitness industry experience in all types of new and used gym equipment from repair and remanufacturing, to moving and installation, to what gear is best for your home, apartment complex or gym. You can also email us at [email protected] or call with any questions at (714) 957-2765. However, we encourage you to come in person and see one for yourself.

We are open Monday-Friday from 9-5, as well as Saturday by appointment only. Our friendly and informed staff are ready to help you in any way regarding fitness equipment. We serve local fitness enthusiasts and gym owners from all over Southern California, from Orange County, San Diego, Los Angeles – and beyond. Come on by!

Train at Home for the Tustin Hangar Half Marathon & 5K

The Tustin Hangar Half Marathon and 5K (formerly known as the Leprechaun Leap 5K) is on Sunday, March 12, 2017. The Half Marathon will start at 7:00 a.m., with the 5K at 7:30 a.m., and best of all Primo Fitness is one of the presenting sponsors for the event! To celebrate the event, we at Primo Fitness  would like to offer all marathon participants a special discount on our “As Is” working condition FreeMotion Reflex T11.8 treadmills with $100 off the regular price. Take a look for yourself.

FreeMotion Reflex T11.8 Treadmill, used

FreeMotion Reflex T11.8 Treadmill

https://primofitnessusa.com/product/freemotion-reflex-t11-8-treadmill/

Training for a Marathon

Whether you are a veteran marathon runner or a first-timer, you should always train your body to be ready for the stress of running the multiple miles that are expected of you in a marathon. As the old saying goes, practice makes perfect! This is especially true when it comes to running because your body needs to become use to the compressive and ground reaction forces on your musculoskeletal system while running, as well as the increased intensity of your breathing and heart rate. Your muscle and skeleton’s ability to bounce back depends much on your resiliency that builds up over time through proper training. To register for the Tustin Hangar Half Marathon & 5K click on the image below, and take advantage of the 20% off registration.

Benefits of Running on a Treadmill

While running outside gives you the experience of running against wind resistance, and helps you to get use to the terrain changes just like how you might experience in a marathon, there are still many advantages that running on a treadmill can bring you. Rain or shine you can always get a workout on a treadmill without having to walk, jog or run in stormy, cold or hot weather conditions.  There is no need to find an uphill cliff to run on if you can do that from the comfort of your own home by adjusting the incline options on your treadmill. Many people like to go outside and jog after they come home from work, but by that time it could already be dark outside, so for many people personal safety is a big concern, which running on a treadmill would certainly eliminate since you are either indoors in your home or in a gym. Another great advantage of using a treadmill is that you can watch TV while workout out. There is no need to miss your favorite shows because you want to stay in shape.

See These Machines and More at our Warehouse in Orange County, California

Local customers will enjoy walking in to browse our large collection of both used and new fitness equipment. We are happy to help those who need assistance deciding on the right equipment for their home or gym. International dealers, wholesalers and gym owners looking for the best prices and service are more than welcome to visit as well; we ship to all parts of the world. Our team members are prepared to help in putting together special gym packages that best suit their needs.

Come take advantage of our expert sales staff and their expertise with designing home and professional gyms with fitness equipment within your space and budget. Our team has over 100 years of combined fitness industry experience in all types of new and used gym equipment from repair and remanufacturing, to moving and installation, to what gear is best for your home, apartment complex or gym. You can also email us at [email protected] or call with any questions at (714) 957-2765. However, we encourage you to come in person and see one for yourself.

We are open Monday-Friday from 9-5, as well as Saturday by appointment only. Our friendly and informed staff are ready to help you in any way regarding fitness equipment. We serve local fitness enthusiasts and gym owners from all over Southern California, from Orange County, San Diego, Los Angeles – and beyond. Come on by!

   

Top 5 Reasons Why New Year’s Resolutions Fail

New Year's Resolutions List

This New Year give yourself the gift of fitness and a healthier you!

New Year’s Resolutions are always trending at the start of a new year. Improved health is usually one of the primary categories these fall under. Better health resolutions can include losing weight, eating better, or dropping a bad habit. However, people typically have not been so good at keeping them, with over 80% failing. To succeed against such odds, it’s important to understand why New Year’s Resolutions fail in the first place.

1. Unclear goals

New Year’s Resolutions are often created rather vaguely. If a resolution is too basic such as losing weight, then it will likely fail with little way to measure progress. Framing a goal with defined markers of time and progress is a great first step in making a resolution. Losing 10 pounds in a month is a good example. It provides a goal that is measureable yet not unrealistic. A specific and attainable resolution makes it easier to focus your efforts.

2. Lack of strategy

It’s easy to fantasize when our goals are achieved, but it’s much harder to put a process in place to accomplish them. For losing 10 pounds in a month, strategies could include going to the gym 3 times a week, or limiting desserts to once a week. Again, a clear plan can guide how you make a resolution become reality.

3. Giving up too early

Failures will happen along the way. Too often however, people will use a setback as an excuse to give up entirely. Missing a day in your resolution’s timetable just calls for greater dedication. It’s okay if you don’t quite meet a certain goal your resolution calls for. Even if you didn’t quite lose 10 pounds in a month, it is worth celebrating those seven you did lose. Standards are meant to be bars to aim for, not restraints to prevent us from our goals.

4. No accountability

If you’re the only one holding yourself accountable, chances are you won’t get far on your resolutions. Instead, try including an accountability partner. A partner can call you out when you’re slacking, encourage when you’re struggling, or even tag along your workout and get reps in.

5. Lacking the means to meet New Year’s Resolutions

If your New Year’s Resolutions aren’t taking off due to lacking proper equipment, we can help with that! Our fitness equipment is durable and affordable. Whether it’s strength or cardio you’re after, we’ll have the right machine for your goals.

Local, walk-in clients and gyms are welcome to visit our brand new 10,000 square foot fitness equipment showroom within our 100,000 square foot warehouse. We have very competitive prices on the highest quality new and used fitness equipment. Or if you are not in the local Southern California area, call us at 1-714-957-2765 or fill out our contact form for more information.

Cardio Machines that Only Use Arms

Nearly all the standard cardio machines you find in the gym (treadmills, elliptical crosstrainers, and bikes) require using your legs, but there are times when that isn’t an option. Whether you’re going through rehabilitation, wheel-chair bound or just went too hard on leg day, there are a variety of different machines that deliver a quality cardio workout while utilizing only your arms.

The name that you’ll most commonly see these machines referred to by is “upper body ergometer/exerciser” or UBE. Although they are not as mainstream as other cardio options, different fitness companies do put their own spin on this machine.

Technogym Excite Upper Body Ergometer

Technogym Excite UBE Upper Body Ergometer

The Technogym Excite UBE is one of the most technologically advanced upper body cardio machines. The Excite TOP as it is sometimes called provides excellent training for the upper body. It serves to not only burn calories, but also tones and strengthens the shoulder, torso and core muscles. The crank is also adjustable and it comes with a removable seat so users in wheelchairs can easily use. It also caters to all fitness levels with over 30 different difficulty levels. There is also a monitor attached that gives all relevant readouts to be able to track your progress.

SciFit Pro1 Upper Body Exerciser

SciFit Pro1 Upper Body Exerciser

The SciFit Pro1 Upper Body Exerciser is one of the more versatile upper body cardio machines because it can be used in both a seated and a standing position. The SciFit Pro1 further improves accessibility by having both a wheelchair platform and true step-through design. It is ideal for ground based training and is highly adjustable. Some of the options include an adjustable tilt head for different heights and ranges of motion. The arm cranks are also adjustable and they can be used in either direction. It has a low starting resistance so it can accommodate almost any user. The monitor also comes with built in workouts and fitness tracking information.

Matrix Krankcycle

Matrix Krankcycle

The most compact and space efficient upper body cardio machine is the Matrix Krankcycle. It has a clean and sleek silhouette making it a perfect fit for modern looking gym. This machine was created through a collaboration between Johnny G and Matrix and was designed for a cardio workout that strengthens both the core and arms.

Both of the arms move independently from one another which allows for a great variety of movements. It can also be lowered to chest level and used as a pseudo rowing machine. Similar to the other upper body exercise machines, there is also an option to adjust the resistance level. The head of the Krankcycle can be titled in a variety of positions and the seat can be removed for wheelchair accessibility. The cranks on this machine are also on a more narrow access compared to the other machines on this list. This allows for a higher rotation per minute and a more intense workout.

These are the three primary upper body cardio exercise machines on the market. They all offer the same great benefits of a cardio workout that requires only your upper body. If you are interested in any of these machines, feel free to contact one of our sales representatives for more information.

What exercise machine is Adele using?

If you’ve seen this now famously viral image of Adele using a piece of gym equipment, you’re probably wondering what machine it is. The fitness machine that Adele is using is the FreeMotion Dual Cable Cross Machine. Whether it’s part of her New Year’s Resolution or just her getting ready for her tour, it’s great to see Adele taking fitness seriously, even if she does look miserable.

Now you’re probably wondering what this machine does and why the great Adele would be using one. Luckily, we’re fitness equipment professionals so we’ll break down why Adele is using this piece of equipment.

  1. The cable crossover is ridiculously versatile

While most other strength machines only target one or two muscle groups, the cable crossover machine can work out any muscle group. It does not have a fixed path of motion so users can get really creative and execute a variety of exercises to target different muscles. This is why we also recommend this machine for home gyms with limited space since you can basically do anything that a strength machine can do.

  1. It’s time efficient

Adele is a very busy person so she can’t be wasting time running to different machines. Since the cable crossover is so flexible when it comes to exercises, she can easily perform an entire strength routine without switching machines. The Freemotion Cable Crossover that she is specifically using is selectorized so she can easily adjust the amount of weights just by pulling the pin. She can do bicep curls, tricep extensions, lat pull downs and much more. It also reduces rest time between exercises so it also increases intensity.

  1. It allows you to train natural movements

Other strength machines have a fixed path of motion which is great if you’re targeting a specific group of muscles. If you’re looking for function training though, performing motions that you use in your daily life on the cable crossover can help make your entire life easier. Since you can determine your own range of motion on this machine, you can tailor it to activities and motions that you normally do every day.

If you want to work out just like Adele, you can contact us at 714-957-2765 or email us at [email protected] and ask for our cable crossover machines. We offer shipping worldwide!

How to Keep Your Fitness New Year’s Resolution 2016

This probably the 500th “How to Keep Your New Year’s Resolution” post you’ve probably seen in the past week or so, so what makes this post different than the others? We’ve written a standard New Year’s Resolution blog post last year so we have decided to switch it up for 2016.

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  1. Use technology

Sometimes technology gets a bad rap, but for fitness it is a pretty great thing. There are so many apps that do so many different fitness related things so there’s surely something that will help you keep your resolution.

Daily Activity Apps:

There are apps that remind you to stand up every twenty minutes (Stand Up!, Twenty) which is great if you have an office job that requires you to sit nearly eight hours a day. If you’re just looking to make your overall life fitter, even outside of exercise, an app called Human allows you to pinpoint all the little activities you’re doing such as climbing stairs or taking casual strolls.

While not a daily activity app, we definitely have to mention Charity Miles as one of our favorite apps. You can earn money for your choice of charities for every mile that you run, with nothing out of your pocket. You’re getting fit while helping the world, not a bad incentive to get out there and run for a bit.

Workout Apps:

There is no shortage of apps out there that will help you during your workout. Those days of having to buy a workout video and doing the same routine time and time again are long gone. These apps right on your phone will help you get a quality workout in wherever you are and whenever you have time to spare.

The Johnson & Johnson 7 Minute Workout app is free and helps you get in a high intensity workout in only seven minutes. While a full workout is recommended at least 5 times a week, sometimes you’re pressed for time but that doesn’t mean you should give up working out entirely. This app’s interface is clean and gets to the point. There are videos which help guide you on how to do each move.

If you’re more focused on strength training and body-building, JEFIT is the app you’re looking for. It is essentially a giant database of strength training moves conveniently organized by the body part you want to target.

Fitness Tracking Apps:

Whether you’re working out at home or at the gym, you should definitely invest in some fitness tracking applications. Most modern cardio machines have built in fitness tracking into the console and the latest Precor and Life Fitness models allow you to connect your phone in order to store the data and keep log if it.  If you unfortunately cannot bring that data with you, there are a ton of great fitness tracking apps out there for free or for a very reasonable cost. A couple we like are the Fitbit app (even if you don’t have the devices, they’re still great for tracking) Cyclemeter (despite the name, it tracks more than just cycling statistics).

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  1. Don’t get injured

This one seems pretty obvious, but we can’t emphasize enough how much an injury can derail your new workout routine. This is especially a major concern if you haven’t exercised in a while and are just beginning a new fitness program.

Increasing your flexibility will help you avoid injuries when beginning to work out. You can try a few yoga poses and look for exercises that will improve flexibility. Doing a light warm-up (a quick jog, some jumping jacks) and then stretching after your muscles are warm will reduce injuries. If you’re utilizing free weights and dumbbells for the first time, it is absolutely vital to research proper form for the exercise you’re doing. It may look vain, but check yourself out in the mirror to make sure that your posture and form are correct. It is also worth investing in a personal trainer for your first few outings for some guidance.

Also, just try to stay away from foreign activities and extreme sports that can hurt you. We know it looks fun, but maybe stay off the hoverboard right before you’re about to start a new workout routine.

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  1. Track your progress

Many people become “addicted” to working out once they start seeing progress. Progress isn’t necessarily just numbers on a scale, since muscle weighs more than fat. One of the most popular and fun ways to track progress is to take periodic pictures. There’s a reason those diet programs love showing before and after photos. Just remember that progress doesn’t happen instantly and it may take a couple of months to really start noticing.

At the end of the day, you’re in control of what you do. While we hope our tips help out, just remember that we believe in you and you can do it. Never give up on those resolutions!

7 ways to avoid fitness equipment related injuries

Recent reports of a hotel guest having his head stuck in some gym equipment in Fort Lauderdale Beach may have spurred fears of the dangers of fitness equipment. Fitness equipment and working out in general can be quite dangerous if exercisers are not informed about proper technique and safety guidelines.

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Here at Primo Fitness, we want people to be able to exercise and meet their fitness goals without fear of injuries. Not working out due to a fear of being hurt by fitness equipment is not a valid excuse. While the body is very versatile, there are certain ways to move which are much more biomechanically sound. We’ve compiled seven of our best tips to help you avoid injuries in the gym.

  1. Warm up

Cold muscles are tighter and less mobile, leaving them more prone to tearing and injuries. A warm-up is exactly what it sounds like, moving to raise your body temperature which increases blood flow to the muscles. Light cardio such as a jog, some bicycle riding or jumping jacks are a great way to warm- up and prevent injuries. Also remember to always do a warm-up before stretching.

  1. Stretch

Stretching should always come after a warm-up. Stretching helps to relax and elongate muscles which make them more effective for weight lifting. After warming up and stretching, muscles also become more pliable and injury-resistant. Stretching should also be done in between sets to shake out some of the lactic acid and increase circulation. Finally, stretching should be performed at the conclusion of your workout to prevent soreness.

  1. Have correct technique and proper form

Hands down the most common injuries in the gym come from weight training with poor form. Just by moving in general you are prone to pulling or tearing a muscle, but adding weights to the equation makes it much more likely if you don’t know what you’re doing. Before you even attempt a workout and some weightlifting, research online and watch some videos on how to properly perform it. Even if you are using an exercise machine, which are designed to help you perform the correct motion, read the instructions  that are usually on the machine or look up some videos on how to use it. By having correct form, not only will you avoid injuries, you will also benefit much more from the workout and reach your fitness goals more quickly.

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  1. Don’t try to lift too much weight

There’s a fine line between pushing yourself to the limit and overdoing it. Many injuries, especially on gym machines, are suffered because the user tried to lift too many weights. It’s always tempting to one-up where the person before you put the pin, but everyone is at a different fitness level and should only lift as much weight as they can without risking injury. If you can’t lift weights without jerking or being in control of it on its way down, then you should lower how much you’re lifting.

  1. Have a spotter

When you’re trying to discover your limits and find out how much weight is too much, it is absolutely essential to have a spotter. If you are using free weights instead of a fitness machine, a spotter is necessary for advanced squatting and bench pressing. During a good workout, you’re bound to miss a rep and that is when your spotter should spring into action to protect you from injuries. A competent and alert spotter can prevent disastrous injuries caused by weights falling on top of you.

  1. Don’t train too often

Training can be addictive. When you’re seeing results you’ll want to hit the gym hard every day to keep the momentum going. In order for your muscles to grow they must first heal. Training more than 5 days in a row can be detrimental and it is recommended that you take a day to rest and recover. When you train too hard and too often, your muscles are depleted. In this weakened state they are much more susceptible to injuries.

  1. Hydrate

Humans are around 60% water so of course hydration is the key to being healthy and injury free. You lose a ton of water through sweat by working out so you always need to stay hydrated before, during and after exercise. When you are dehydrated, you are unable to perform correctly and think clearly so you’re more prone to make mistakes and hurt yourself.

Even though fitness machines are designed for safety, they can still be dangerous without the proper knowledge and preparation. We hope these tips can help you reach your fitness goals without hurting yourself or getting stuck somewhere you don’t want to be.

 

 

5 Different Ways to Use a Treadmill

The treadmill is one extremely fundamentally sound machine. It certainly has the easiest learning curve among gym machines and there’s not much you can do wrong. You literally stand on a machine and run in place. While the treadmill is perfect for cardiovascular training and running, some people might wonder if there’s something more. Is there truly a next level for the treadmill?

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We believe there is. You can do much more on a treadmill than straight forward running. Please take not that these are highly advanced moves though. Do not attempt them if you are a novice. You must become one with the treadmill in order to execute some of these atypical treadmill exercises.

  1. Running backwards

Running backwards on a treadmill may look a little silly in the gym, but improving your leg muscles is no joke. Running backwards actually uses different muscles than running forward. Forward running mainly puts pressure on the hamstring and knees while backwards running strengthens your calves, quads and shins. This actually balances out your muscles and increases mobility overall.

You may have also noticed that running backwards is far more difficult than running forwards. This increased difficulty actually helps you burn more calories in a shorter amount of time than straight running. Some estimates even put running backwards as burning five times more calories. You will also strengthen your core and abdominal muscles because you’re forced to stand upright when running backwards.

  1. Running sideways

If running backwards is a little too extreme at the moment, you can always reduce your rotation by 90 degrees and do some side stepping on your treadmill.  Besides being a fun novelty, sideways shuffling works your hips, inner and outer thighs, calves and abs. If it’s too challenging at first, you can hold onto the rails but gradually move away from doing so to improve your posture and form. Switch sides to in order to work your entire body equally.

  1. Run on the treadmill when it isn’t on

If you’re a fan of saving electricity and intense workouts, this is the perfect way to use your treadmill once in a while. Just turn your treadmill off and start running like usual. The friction caused by having to move the belt with your own power will increase the intensity of your workout ten-folds. Feel free to use the handles in order to generate enough force to move the belt.

  1. Use the incline feature to simulate a hike

If your treadmill has an incline feature, this would be a great time to use it. Some treadmills also have consoles that have hikes built in. If not, you can gradually increase the incline of your treadmill over time to simulate hiking. You can also bring your hiking gear along with you and play some nature sounds to get the full experience.

  1. Throw your hands in the air and proceed to not care

Treadmill workouts don’t have to be purely lower body. There are many great ways that you can get your arms involved while using a treadmill. Even just putting your hands above your head can increase your heart rate which in turn burns more calories. It also looks like you’re celebrating your new found mastery of the treadmill.

We hope that these tips can spice up your treadmill usage life a little bit. Want to try out these techniques in the comfort of your own home? Well we sell tons of commercial grade treadmills for wholesale prices!

 

How to get a beach body in 21 days in 3 steps

We know the term “beach body” is entirely arbitrary and everyone has their own definition on how much definition it takes to be defined as a beach body. Whether you just want to lose a little bit of the jiggle or get a toned six-pack, we’ll show you the steps that can propel your forward on your quest for the summer body you desire. It takes 21 days, approximately, to form a habit. So if you follow your routine and steps we’ve outlined, you’ll develop great new habits and an overall healthier lifestyle. It’s not going to be an easy path, but with proper motivation and information it is entirely possible.

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  1. Set your goal

Here’s the deal:

Just because we can’t put a definition on beach body doesn’t mean you shouldn’t. If you want to strive for your beach body, you have to not only imagine it in your head, but make it a tangible goal with numbers attached.

Want to be toner? Lose fat. What to get washboard abs or a six-pack? Lose fat. No matter your goal and where your fitness level is, we’re almost entirely sure that your goal will involve losing fat. Contrary to popular belief, measuring your weight isn’t a great indicator of fat loss. While you burn fat, you can also be gaining muscle, which weighs more than fat. So even if the scales say you’ve gained weight you may be making progress toward your goal.

A great way to measure progress is to measure your body fat by using body fat measuring calipers. The higher your body fat percentage, the easier it is to lower it initially. For example, if you are at 25% body fat, you can safely lower your percentage by around 2% every two weeks if you are extremely dedicated.

After the 21 days:

The best way to see if you met your goal is to look in the mirror and see if you’re happy with your body. If not, keep going. If you are, keep going to maintain it. Even when you’ve met one goal, you should set another. Complacency leads to relapse. Use it or lose it, basically.

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  1. Make a routine and follow it

To be successful, you’ll have to literally eat, sleep and breathe fitness. The two main components to transforming your body are your diet and workout routine. A synergy between the two will be optimal and allow you to reach your goals much more quickly.

Diet:

You’ve probably always heard people tell you to “eat clean” but what exactly does that mean? I guess it’s time for a mini-list then

  1. Avoid processed food – this is usually the food you can buy in the grocery stores with the colorful fancy packaging. If there’s a long list of ingredients that you can’t pronounce in it, you should steer clear. Most fast food is also considered processed food and contains an overdose of bad fats and sodium.
  2. Cut down on the saturated fat – we mentioned bad fats and saturated fats are exactly that. Saturated fats are generally found in red meats, butter, cheese, etc. You want to ditch these for quality healthy fat that raise your good HDL cholesterol. You can find these in olive oil, nuts and avocados.
  3. Basically anything on this list of healthy bodybuilding food is good.
  4. While we’re on the topic of good food, here’s a list of food that you should eat before and after working out.
  5. Finally, we know it might be rough, but you have to lay off the booze. It’s empty calories and also dehydrates you. A glass of wine a day is fine but you should avoid those blackout nights if you want to get your beach body in a timely manner.

While it is great to eat clean and healthy foods, you don’t have to eliminate everything you love from your diet. The key is moderation, but don’t reward yourself after ever workout with a donut or sweets. If you completely abstain from the foods you love you’re likely to binge so do allow yourself to eat what you like occasionally.

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Working Out:

We can’t give you a be-all end-all workout that’ll launch you to the body you want. Everybody and every body is different so we can’t just give you a one routine fits all workout plan. We highly recommended that you find a certified trainer to help tailor a workout. If you don’t want to go the trainer route, we do have some general tips.

  1. Fat burning – While it does and probably will lead to weight loss, fat reduction is probably a better term and what you should be aiming for. Cardio machines such as treadmills and elliptical are good for pure fat burning purposes.
  2. Burn and tone – They may not burn as quickly or be as fun as a treadmill or elliptical, stepmills and rowers are monsters in term of both fat burning and strengthening. The stepmill will help tone your legs while the rowing machine will build some definition in your arms, core (including abs) and legs.
  3. Build some strength – Cardio is a vital aspect to getting the body you want, but it definitely can’t be done as well without some strength training. Using free weights to train functional muscles will not only help with definition, it’ll make your everyday life that much easier. If you want to specifically isolate certain body parts, weight machines will be your best bet.

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3.    Believe in yourself

Yes, we went there. Outside of all the dieting and working out, you have to remember what you’re doing this for. Find your motivation, remember your motivation and allow it to help you push through the rough times. If this were easy, everybody would be doing it. It’s not going to be a cakewalk (especially since you can’t have cake) but the rewards will be more than worth it. You’ll be able to proudly look in the mirror and visibly see the results of your labor. You’ll also live longer which is also a nice little perk.

Whatever your perfect beach body looks like, just know that it is humanly possible to reach your goal. We hope that these tips and guidance can help you on your way to frolic in the water and build castles confidently.

How long does it take to lose weight?

Everyone loves quick results, especially when starting a new exercise routine. Instant gratification is always great but not all the benefits of working out are realized immediately. While exercise does offer the immediate effect of the feel-good endorphin release, most people on their fitness journeys are striving for something a little more concrete and noticeable. Many aim for noticeable results such as fat loss, a smaller waist, a more firm behind, increased stamina, muscle gain, toning, etc.

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There are a wide variety of factors that affect how quickly you see results including how fit you currently are, what exercises you’re doing, what intensity you’re doing them at, your age, your genetics and metabolism, gender and much more. These guidelines that we are laying out are just general results and if you are not seeing change as quickly, do not worry. If you are exercising at the proper intensity and frequency and eating correctly, there is no doubt that you will eventually see results.

When will I start to lose weight?

Before you start to understand how your exercise routine is affecting your weight, keep in mind that your weight fluctuates day to day and even during the day. Most of it is water weight which can be lost and gained quite quickly. The best way to combat this is to weigh yourself weekly rather than daily. Also keep conditions during weighing consistent. Experts recommend that you weigh yourself naked in the morning before you eat anything.

With that being said, you can start to see weight loss in around a week, assuming that you are combining a workout routine with a proper diet (quality food without starving yourself). Many people can lose an average of two pounds a week, starting from the first week of their routine. The more you weigh, the more pounds you will tend to lose at the beginning of your routine. The first week will generally exhibit a higher amount of weight loss because of the loss of water weight, so do not be discouraged if you lose less weight in subsequent weeks. Allow yourself at least three weeks to see results before you consider changing your routine.

When will I start to firm up?

Losing weight and firming/toning are not separate processes. Part of the process of toning occurs when you lower your body fat percentage, which happens along with weight loss. To increase the rate of toning though, you should definitely consider adding weight training along with your cardiovascular work. Weight training will build muscle which is more efficient in burning fat and will accelerate your entire fitness process.

While you can’t spot target places to lose weight, you can target areas to tone. Doing exercises that cause you to contract muscles in the targeted areas is what will tighten those areas and create definition. For example, have you noticed that your arms feel tighter and firmer immediately after doing push-ups? The muscles contract in order to make work easier. You can expect to see permanent muscle definition in approximately three weeks. Beware though, if you stop your routine and regular workout, your muscle definition will fade and you will have to repeat the process.

For many people starting their fitness journey, these are the two main questions that are asked. Losing weight and becoming fit are not short-term projects, but rather a change in lifestyle. Starting off is difficult and maintenance is definitely required but a longer and healthier life is more than worth it. Although we have given some general time frames on when to expect results, every body is different so do not panic if your results don’t line up with what we’ve written. Keep pushing and the hard work will pay off.

How to Train for a Marathon

The weather warming up and the skies getting clearer is a tell-tale sign that marathon season is beginning to ramp up. Just because thousands of people are participating in marathons every year doesn’t mean that they’re easily finished. Even for trained runners, marathons push bodies to the absolute limits and more. In order to prepare yourself both physically and mentally, we’ve prepared a few tips and pointers that you should keep in mind.

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  1. Find your motivation

When you’re on your last legs and feel like you’ve hit the wall, your motivation for taking on this marathon is what will push you to the finish line. There are dozens of reasons why people partake in marathons. Some do it because they want to take it as a personal challenge to test their limits and gauge their fitness capacities. Many also run for a great cause, such as raising money for charity or trying to inspire others. There’s also the ever popular option of doing it to lose weight, which is very effective because you’ll shed a large amount of weight during the entire training process and the marathon itself. Whatever your motivation is, make sure that it’s solid because it is absolutely vital in pushing you toward your goal.

  1. Find your starting limits

Whether you’re an experienced runner or a novice to the art of moving your feet quickly, you have to establish a baseline and see how much you can run at your current state. There are many fitness trackers that can measure distance or you can go to your local track and run until you can run no more. Once you’ve seen what you can do, formulate a plan on how to gradually build up to the 26.2 miles, emphasis on gradually.

  1. Create a training schedule

If you are not an experienced runner, it is recommended that you train at least a year in advance before a marathon. To be successful, you have to consistently run at least 20-30 miles a week comfortably before you should consider committing to a training program for a marathon run. Also if you’re not an experienced runner, you should strongly consider training for and running a few shorter races such as a 5K, 10K or a half marathon.

The key is to not get too anxious and start adding mileage too soon. Gradual progression makes you feel like you’re not even running that much more each time. It also reduces the risk of overtraining and injuries which can be major setbacks and harmful to the progress you’ve already made. You should be able to run at least 40 miles a week for a little over a month before you are in prime marathon shape.

Scheduling:

You need to build your weekly base mileage over time, but you also need adequate rest. It is a delicate balance but a good rule of thumb is that you should only be running three to five times a week in order to allow enough time for recovery.

Between your regular runs, plan for one long distance run every 7-10 days that gradually increase by a mile or two every week. After every third week or so, scale back the long run by a few miles in order to let your body adequately recover. Your long runs should be done at a slower comfortable pace in order to build confidence and let your body adjust.

Additional Cardio Training:

Although long distance runs are great, you can further increase your capabilities by mixing in other cardio exercises. Many treadmills offer interval training options that will increase your stamina and train your body to take in oxygen more efficiently. You can also do interval running yourself by mixing in sprints with jogging.

  1. Prepare for race day

The couple of weeks before your marathon you should begin to taper down your training regime. Let your body fully recover and be in prime shape for the upcoming marathon. Although there are hydration stations all along your marathon route, many runners opt to take their own water. It can get tiring running with a bottle in your hand so we suggest a hydration belt. Make sure to train with this belt on in order to get used to the feeling.

Along with liquids, you will also need other substances for nutrition during the race itself. Carbohydrates are the key to refueling and different manufacturers create gels or energy bars that can be easily consumed and digested during a race.

You should have fined tuned your strategies during the lengthy training process so don’t do anything drastically different on the day of the race. Put Vaseline on spots prone to chafing, eat a high carbohydrate breakfast a few hours before, dress appropriately and believe in yourself.

3 Ways to keep up the Intensity During a Workout

So you’ve dragged yourself all the way to the gym, which is great, but it’s only half the battle. In order to reach your fitness goals, going through the motions will not be enough. Exercising with intensity will not only help you reach your goals much more quickly, it will improve your overall health and fitness by a large margin. After reaching exhaustion, being able to push through for a few more reps can make your workout that much more satisfying. Not only that, it is absolutely vital to keep your focus and intensity up during your regular reps to reap the full benefits of your workout. Here are some tips on how to keep focused and intense throughout the duration of your workout.

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  1. Listen to some intense tunes

Listening to music provides many great benefits when working out. The primary effect is that music offers a distraction, but not the harmful kind. Music distracts the user from their physical exertion and pain. Music also improves performance, especially if it’s faster music in the 120-140 beats per minute range. If you’re looking for increased performance, be sure to strap on your earphones and pump your playlist with some quality music.

  1. Have a predetermined number of reps and sets

Many people like to come to the gym and work themselves to exhaustion, which is fine and you will get results working that way. Once you’ve started to get a good idea of how many reps and sets it takes to get you to exhaustion, create a set plan on how many sets you have to do and add more sets after that. Having a set number that you have to reach will help push you to your limits and motivate you to surpass them. It is also good to keep track so you can gauge your improvement.

  1. Hire a trainer (or bring a motivational friend)

This goes along with the principle of accountability. People are definitely more inclined to work harder if there is actually someone there watching them and making sure that they’re working hard. A person trainer will also have a predetermined routine for you so the investment is definitely worth it. A friend can also do a great job at motivation, but you have to be careful that you don’t get too chatty and ignore your routine.

Even though it is important to keep up the intensity and train until exhaustion, there is a point where you can overtrain and harm yourself. If you feel pain and not soreness, stop immediately and check with your physician. Hopefully these tips help you reach your fitness goals in no time!

Should you exercise in the cold?

Winter is slowly yet surely rolling in and dropping temperatures all across the United States. While it is tempting to bundle up and stay indoors with a nice cup of hot cocoa, humans aren’t really built to hibernate. It is still as important as ever to keep moving and fit routine exercise into your schedule. This is fully possible in an indoor environment such as a gym or a garage, but many fitness fanatics like to mix in outdoor exercises in their routine for some fresh air and a change of scenery. But how should your outdoor exercise routine change when the weather turns frigid and freezing?

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When is it too cold to exercise?

The human body is actually quite resistant to cold. That’s not to say that you should be running around the snow in a t-shirt and shorts, but with proper clothing and gear, even the exploration of the North and South Pole have been fully possible. The temperature at the poles can reach -45 °F and if humans can explore such a climate, then anywhere else where people normally inhabit should not be an issue with proper preparation. A more everyday example demonstrating that people can function in the cold are snow sports such as snowboarding and skiing.

It is important to note that if you are planning to work out in temperatures where snow is possible (below 32 degrees Fahrenheit) then you should be healthy with no significant health issues (such as asthma or heart disease) and be used to cold temperatures. Southern California natives who began working out last month should definitely think twice about jumping out in the freezing cold for a quick jog right away.

Even if you are accustomed to the cold, you need to dress warmly. Contrary to popular belief, we do not lose the most heat through our heads. You will lose heat through any exposed areas of your body, so headwear is still very important. In colder weather, circulation to your finger tips and toes suffer from a lack of circulation so it is vital to wear thick socks and gloves to keep your hands and feet warm and dry. You will also need a moisture-wicking base layer in order to keep sweat off your skin. If you wear a non-sweating wicking material, the sweat will stay on your skin and cause your body to stay cold and you will become sick.

Around -18-degrees Fahrenheit and below are when the risk of frostbite and hypothermia increase so be wary of venturing out when temperatures dip that low. Also be careful when checking the weather to pay attention to the wind because it could add additional issues.

Working out in the cold and snow is definitely possible but you must remember to bundle up properly, head to toe, with material that wicks sweat and allows your body to breathe. If you do not want to deal with all these issues, you can always buy some gym equipment and set up a home gym. A home gym located in your warm comfy home.

What Should Your Target Heart Rate Be?

One of the most important aspects of cardiovascular activity is getting your heart rate to be in its target zone. Getting your heart rate into your target zone is the key to not under-exercising and not overworking yourself. Although you should push yourself to improve, working your heart too hard can actually slow down your metabolism and cause you to burn fat more slowly! Besides that, over-exercising will also increase your risk of injury and temporarily weaken your immune system. Hitting your target heart rate not only nullifies these issues, but it also gets you into your maximum calorie burning zone. Remember that this is different for everyone. Here are the steps on how to find and enter your target heart rate zone when exercising.

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  1. Find your resting heart rate

There are various devices that can measure your heart rate, including many built-in to fitness equipment, but if you don’t have access to these here’s how to measure your resting heart rate the old fashioned way. There are two spots to take your pulse. First is on your wrist. Take your index and middle finger and place your fingertips on the outer edge of your wrist until you feel a strong pulse. Count how many times your heart beats for 15 seconds and then multiply it by four to determine your beats per minute, or BPM. Alternatively you can also take your pulse on your neck using the same two fingertip technique. Be careful not to use your thumb because you can also feel your heart beat in it, which may confound your count. The average heart rate for an adult is between 50 to 90 BPM, with athletes having a lower rate on average.

  1. Finding your target heart rate

As a rule of thumb, your maximum heart rate is usually double your resting heart rate. This is not the target heart rate though, reaching your maximum heart rate would be straining far too much. The target heart rate you should be aiming for is a 50% to 85% increase of your resting heart rate. For example, say your heart rate is 70, a 50% increase would make your low target range to be 105 BPM. When you’re just starting out, you want to stick around the low end of your target heart rate and slowly increase to the higher range. Slowly work up to a 70% increase and be wary that only seasoned fitness fanatics should attempt to go above a 75% increase of their resting heart rate.

Now that you know how to calculate your target heart rate, it’s time for you to reach that zone. Buy some of our commercial grade fitness equipment that can keep track of your heart rate and help you enter the optimal fat burning zone!

Should You Exercise in the Rain?

In every sports movie there’s always the dramatic scene of the team practicing intensely with the rain pouring down on them while they’re doing push-ups in the mud. While it certainly does make for a great drama, you may be wondering if it is really beneficial or even safe to exercise in the rain. It is a common myth that being outside in the cold and rain will cause you to catch a cold or the flu. You have to be in contact with a virus in order get a cold or the flu. It has also been found that, surprisingly, working out in the rain can actually be beneficial, specifically in increase fat burning. We’ll get into further detail.

Working out in the rain hinders athletic performance but burns more calories

What this means is that you may not yield the same results, you may run a shorter distance and not as quickly, but you will be working harder. This is mostly due to the colder temperatures which causes a higher level of oxygen consumption, meaning that the body is burning more calories and at a higher rate. The rain is also keeping your body cooler which eliminates the impact of heat stress, which lowers your power output. On the mental side, working out in the rain and cooler temperature also reduces the perception of effort, making it seem like the workout is much easier.

How do I workout in the rain?

Working out in the rain is certainly better than training in dry heat, but it can also have some hazards. First, do not exercise in extremely heavy rains, a light drizzle or sprinkle is fine. If the roads are flooding, you should probably stay off of them.

It is also highly suggested that you purchase waterproof clothing, such as shorts and shirts that can wick off sweat. This will keep it from rubbing against your skin and causing abrasions. You should also get waterproof socks, because wet socks leave you prone to blisters, which is terrible. A hat or a visor is also recommended in order to keep the rain from your face. Wear bright clothing so drivers can see you from a distance and not splash or run you over.

These are just a few tips if you want to work out in dramatic fashion in the rain. If you’re not a fan of it, then we have another suggestion. You can buy fitness equipment from us and workout in any weather in the comfort of your home!

Benefits of Group Exercise

One of the most important keys for getting a good workout, the fun factor, is often overlooked. If working out isn’t enjoyable, you’re not going to do it as often and with the vigor necessary in order to reap the full benefits. One of the quickest ways to turn getting fit into fun is by doing it in a group. Whether it’s a couple of friends or a group training class, working out with others is highly beneficial. We’ll tell you why!

  1. It creates a fun and social environment

If a buddy of yours invites you to dinner or to grab some drinks, you’ll most likely accept without a second thought. This is because these invites are for fun social outings. There is no reason working out cannot be a fun social event. Inviting friends to workout with you can motivate you to work harder and also allows all of you to be accountable for each other. A fun idea is to set up a home gym where you can blast the music you enjoy with all of your most beloved buddies. By making working out an event rather than a chore, you’ll be more likely to stick to a routine and feel great about it.

  1. Group classes are great for beginners

Probably the biggest hurdle to overcome when starting a fitness routine is where to start? It is difficult to create your own exercise and regiment that will benefit yourself if you don’t have previous experience in fitness. One of the best ways to begin your workout journey is by taking classes at your local gym. These are led by experienced fitness gurus that know how the body work and how to maximize workouts for the most benefit. You’ll also be surrounded by other beginners so there is no intimidation. Even if you are taking an advanced class, the other participants will be able to help.

  1. You can meet new friends (or maybe more)

It is not the wisest idea to go to the gym with the intention of finding new friends or your soul mate but it is a nice potential added bonus. Meeting people at the gym and befriending them will help to add motivation. Friendly competition can also push you harder and help you reach your goals more quickly. You’ve also most commonly heard stories of couples meeting at the gym, so there’s also that.

  1. Routine and Accountability

As we previously alluded to before, friends and group workout are great for accountability. It is hard to find excuses when you have to convince someone other than yourself. Having more than one person working out together also means that there is a need for coordination, which is great for creating a routine.

Are there any machines that are used for group workouts?

Actually, yes there are. For example, we have a great total group training machine called the Life Fitness Synergy XS. We also have a Cybex 3 Stack Multigym which will allow you to workout with two of your buddies. Make working out a social event!

Best Gym Equipment for Glutes

Want to participate in the fitness fashion of yoga pants but don’t feel confident in your backside? The gluteus (minimus, medius and maximus) is the most targeted body parts in terms of toning, only trailing the stomach. Besides the aesthetic benefits of a firm and perky posterior, strengthening the glutes will aid you in a variety of health benefits. The glutes are responsible for sitting down, standing up, lifting heavy objects, sprinting and changing direction and jumping. Strengthening the glutes, in addition to the hips, also will help stabilize your back and improve posture. They are a very vital muscle to strengthen if you wish to increase your athletic performance. If you are planning to hit the gym with your glutes in mind, we’ll help you out by listing the most effective fitness equipment for working them.

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  1. Treadmill

In order to tone the gluteus, it is important to burn away excess fat and rid yourself of cellulite. The best method for fat burning is definitely cardio. The added advantage of a treadmill is that many of them have the option for interval training. Sprinting activates nearly every muscle in the gluteus muscle group, so it is a great exercise for both burning calories and strengthening.

  1. Stepmill

Another cardio machine that can help melt away the fat and help you sculpt your backside. This can serve as an alternative for a treadmill if you have knee issues or can’t withstand high impact exercises. For maximum benefit to your maximus, let go of the side railings to force your glutes to take the brunt of the stabilization duties. Doing this for around 20 minutes at moderate intensity is recommended.

  1. Squat Rack

A squat rack will aid you in performing the best exercise for working your glutes, the squat. The squat is the single best move to obtaining a quality backside. To properly perform a squat, have your feet parallel to each other and keep them shoulder width apart. Look ahead at a spot on the wall and focus on it. Lower your hips and keep your spine in the neutral position. A squat rack will help you if you are squatting with a barbell.

  1. Leg Press

The leg press machine is essentially a squat machine but with the user in an inverted position. The leg press is great because you have all the benefits of doing a squat, but not having to worry about your back. You can also add more weights to the machine to increase the work on your glutes.

We hope that these four machines will help you tone your posterior into what you’ve always dreamed of. Whether it’s a peach shape or a bubble, using the right machines and putting in the work will help you reach your goal.

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