At first glance, the facilities of the gym can seem daunting. Especially when you are just starting the gym training. Which fitness equipment to use? How to use them correctly? Which weight to lift? There are three ways to get answers to these questions:
- By asking your gym staff
- By asking the person practicing to you
- By reading this article.
To begin, let us present you the list of equipment that you will need for training. The good news is that you will not need much.
- Strength bars
- A Power Rack equipped with a drawbar and a Dips bar
- A weighted belt
- A rower
There are different types of weight bars. The famous Olympic weightlifting bar for men, used in standard men’s weightlifting competitions, weighs 20 kg (45 lbs). The female version weighs 15 kg (33 lbs). And a power lifting bar weighs 25 kg (or 55 lbs). These bars are suitable for all strength handsets.
Most gyms also offer a shorter and lighter version of this bar. It is suitable especially for women who begin to train with lighter weights.
In most gyms, you will find the following weight discs, necessary for the practice. Use gym gloves for weight lifting.
The Olympic discs range from 0.5 kg (1.1 lb) to 30 kg (66 lb). Power lifting disks weigh between 0.25 kg (0.55 lb) and 25 kg (55 lb). Standard discs have very different weights. The weight of the Olympic, power lifting and standard discs is displayed in kilograms, in pounds or both. To convert kilograms to pounds, multiply them by 2.2. You can also use exercise bike as alternative.
Please note that the weights recommended to you always include the weight of the bar.
There are three types of racks that are commonly found in sports halls and that can be used. Ideally, the rack is equipped with a Dips bar and a pull bar.
If you place the bar up to Back Squats or Front Squats, it must be positioned midway between the top and bottom of your sternum.
General note: The main function of a rack is to ensure security. For this reason, you should always use the safety bars. Adjust them so that they are placed slightly below the bar when you are in the lowest position of your Squat.
THE WEIGHTED BELT
If your gym does not actually have a weighted belt, it may have a chain with a carabineer. Alternatively, simply put the weight (disk or dumbbell) you need between your legs and tighten it to hold it in place.
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If your gym does not have a rower, you can disable this exercise in the settings.
Most rowers offer a wide range of training modes that you will not need. Simply use the free mode. You can, however, adjust the degree of resistance using the resistance lever. If you are looking for a good time or to maintain your cardiovascular health, position the resistance lever on five or less. For strength training, choose a setting greater than five.