![]() Whether you're running, walking, hiking, swimming or playing a variety of sports, maintaining strong, healthy legs helps keep you active. Strong legs are important because they're the foundation of most of your functional movement. Not only is the machine easy to use, but you'll be able to increase the difficulty of the exercises as you progress by holding onto dumbbells, weight plates and medicine balls for an added challenge. There are several exercises you can do utilizing the GHD machine – including hip extensions, glute ham raises and sit ups – to target various muscle groups. ![]() The hip flexors (top of the quads) tighten, which can cause pain felt down the chain (of muscles) to your feet and up into your back." Sitting does not require glute engagement and often results in weakness. We all do too much sitting, neglecting this muscle group. "It's tougher to engage the glutes when you are sitting. "As you think about exercises to strengthen your glutes, the focus should be on standing exercises," says Kristen Hislop, a certified personal trainer and owner of Hislop Coaching in the Albany, New York region. Strengthening these muscles help with balance, stability and posture, but because the posterior chain involves large muscles that are integral for agility and lower body strength, it can improve overall athletic performance, help you lift more weight and make you faster – all while minimizing risk of injury. There are several gym machines that are good for the glutes, the body's largest muscle, but if you're looking for one that helps you develop a strong back from top to bottom, the glute ham developer machine can help you achieve just that.Īlso known as the GHD machine, this is a versatile and effective piece of equipment that helps strengthen the body's posterior chain, a group of back muscles that runs from the top of your head to the bottom of your heels and consists of the latissimus dorsi, erector spinae, hamstrings, glutes and calves. Jordan has his clients add weight in 10- to 20-pound increments and perform 12 reps for two to three sets. If that feels good, the next progression is to increase weight, while reducing the number of reps. Start with the bar for about 15 reps of two to three sets." "I start clients squatting on the Smith with just the bar at first and find the ideal position that allows the deepest, pain-free squat. "Always start new exercises with lighter weight, higher numbers of reps and then increase your load slowly over time," says Jonathan Jordan, an independent certified personal trainer and massage therapist in San Francisco. As an alternative to free weights and barbells, the Smith is a safe place to start with squats when you need to build more stability and strength. This machine is made of a horizontal barbell that is attached to a steel track fixed along the frame of the apparatus, which restricts the user to vertical movement. This device can be a good option for people who are returning to weight lifting after an injury or individuals who are just beginning to work out. Whatever your fitness goals are, here are 12 of the best gym machines for women: "Once your comfort level increases, machines are a great way to mix up your routine," Lyons adds, "especially with a combination of heavy weights, dumbbells, barbells or kettlebells, cardio and low-impact exercise." Strength and resistance training not only builds muscle, but it also has an osteogenic effect, meaning it strengthens your bones and promotes bone growth, which – in turn – lowers the risk of osteoporosis. ![]() That's why exercise plays an important role in healthy aging. Many women, particularly older individuals who are past the age of menopause, are at risk for osteopenia and osteoporosis, medical conditions involving decreased bone density and weak bones. It's important to keep in mind that strength training becomes more important for women as they age in order to maintain muscle density and bone strength. ![]() ![]() They offer the ability to increase stability." "Machines offer a way to learn proper form and tension mechanics, so you can continue to level up your fitness as you get stronger. "No woman should feel intimidated in the gym," says Alex Lyons, a certified personal trainer at HOA+ (House of Athlete Plus), a digital fitness platform, based in Brooklyn, New York. If you're new to the gym, starting a new workout among the sheer variety of gym machines and equipment can be daunting. Whether you're working out to build muscle, to lose a few pounds or to take on a new fitness challenge, launching and sticking with a fitness routine is a great way to boost your health. Working out provides a wide range of health benefits, both physical and mental, for women and men. ![]()
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