Gyms have a wide selection of equipment for members to use, from weight lifting equipment to medicine balls. If you've never used this type of equipment before, the thought of using it incorrectly, especially when other people are watching you, can be intimidating. You may not find a trainer to assist you, so that you don't know how to decide on the type of equipment and leave the training incomplete.
Steps
Method 1 of 3: Use the Weight Lifting Tool
Step 1. Look for the instructions
Many tools have a small written and illustrated explanation attached to them.
Step 2. Adjust the tool
The seat and bench of this equipment can be modified according to your needs.
Step 3. Adjust the tool so that your joints are aligned with the points on the machine, your legs (if you are sitting) are on the floor, and you are comfortably resting on the pad
Step 4. Choose a weight that isn't too heavy so you don't risk injuring yourself to complete one rep
If you can complete 10 reps easily, choose a slightly heavier weight.
Step 5. Lift the weights slowly, focus on your posture and exhale as you lift
Don't try to adjust the weight position yourself, you could injure yourself
Step 6. Don't rattle the weights on the machine, it might annoy others around you
Step 7. With your wipe, wipe the sweat off the tool before you leave
Method 2 of 3: Lift Free Weights
Step 1. Look in the mirror
Since you don't have a piece of equipment available to help you maintain proper posture, you need to be very careful how you lift weights.
Step 2. Resist the urge to start by jerking, jerking
If you can't lift that weight, choose a lighter weight and lift slowly.
Step 3. If you lift very heavy weights try to be supervised by someone
It could be dangerous to get trapped under these weights, so someone who controls you is needed. You can ask another gym member to "check" for you so you can do the same for him if he needs to.
Step 4. Increase the barbell weights without touching the discs
Make sure you have the same amount of weight on both sides and have them closed carefully.
Step 5. Put the weights back after using them
Barbell and weights must be sorted according to their weight.
Step 6. Wipe your sweat off the bench when you're done
Method 3 of 3: Use Aerobic or Cardio Equipment
Step 1. Read the instructions carefully
Step 2. Make sure you know how to shut down the machine, in case you need it
Most aerobic machines stop when you stop, but others, like the treadmill, won't.
Step 3. Start slowly, increasing your speed when you feel comfortable with the tool
Step 4. Resist the urge to talk to someone by your side
Most people listen to music or listen to their own breathing while using the tools. Talking is distracting.
Step 5. Decrease the speed gradually towards the end of the exercise to allow your body to relax
If you stop suddenly, you may lose your balance and fall off the tool.
