Bodybuilder Weight Lifting Program' title='Bodybuilder Weight Lifting Program' />A Beginners Guide To Gym Equipment And Weight Lifting Equipment. El Cepillo De Dientes Jorge Diaz Pdf Descargar 2014. Starting an exercise program can be a daunting experience. A visit to your local gym can seem very intimidating. You look around and are dazed by the array of machines and exercise equipment. What is it How dose all this stuff work Even the vocabulary seems like a foreign language. In this article I am going to explain some of the most common pieces of exercise equipment and workout accessories that you will find in a gym. There are basically two types of equipment that you will find in the gym free weights and machines. Free weights are the most basic form of bodybuilding equipment. The reason they are called free weights is because there are no attached pulleys, cables, pins, or weight stacks. They consist of barbells, dumbbells, and weight plates. F.jpg' alt='Bodybuilder Weight Lifting Program' title='Bodybuilder Weight Lifting Program' />The Barbell. Olympic Barbell. The barbell is a long iron bar that is between 4 and 7 feet long on which weight plates and placed. Barbell exercises are performed by holding the barbell with both hands. At the top of the list are Olympic barbells. They are 7 feet long and weigh 4. These are heavy duty bars that can handle huge weight loads of over 8. Some Olympic bars can handle weight loads of over 1. Bodybuilder Weight Lifting Program' title='Bodybuilder Weight Lifting Program' />Because they are so big they are used mostly for heavy basic exercises such as bench press, squats, and dead lifts. There are smaller versions of the Olympic barbell that are between 4 6 feet long. These bars are generally used for smaller exercises such as barbell curls, shoulder presses, bent rows, etc. Many gyms also have a barbell rack that has an assortment of fixed weight barbells. They usually have barbells that are from 2. Fixed Weight Barbells. Besides Olympic barbells, there are standard barbells. Deadlifting-Mistakes-and-How-to-Fix-Them.jpg?1377218348' alt='Bodybuilder Weight Lifting Program' title='Bodybuilder Weight Lifting Program' />Beginners Guide To Gym Equipment. Starting an exercise program can be a daunting experience. A visit to your local gym can seem very intimidating. I have a confession to make. The headline above about the stayathome mom is a little white lie. She does not exist. I wrote it to get your attention about a common. These are the types of barbells that you will see for sale in most department stores. They are 1 inch thick and usually 5 6 feet long. These are ideal for a home gym setting. Standard Size Barbells and Dumbbells. Dumbbells. A dumbbell is a short barbell, usually 1. Dumbbell exercises are performed with a dumbbell in each hand. Most gyms have a dumbbell rack that has an assortment of fixed weight dumbbells. They usually have dumbbells from 5 lbs. There are also adjustable dumbbells that have small collars that clip on the ends of the dumbbells to hold the weight plates. While they are not a convenient as a rack of fixed weight dumbbells, they are much cheaper and take up less space. They are ideal for a home gym setting. Cigarette Machine Best. Adjustable Dumbbells. Weight Plates. Olympic Barbell and Weight Plates. Weight plates range from 2. They are usually iron, however, many home gyms have plastic weight plates. Many people are familiar with the York Plastic Barbell Set. While this is ok for someone who is just starting out, the thickness of the plastic weight plates limit the amount of weight that can be placed on the barbell and dumbbells. All weight plates found in commercial gyms are made of iron. There are two types of iron weight plates Olympic plates for the Olympic barbells and standard weight plates for the 1 inch thick standard size barbells. Standard Weight Plates. EZ Curl Bar. EZ Curl Bar. The EZ curl bar is designed for working the biceps and triceps. It is a shorter then a barbell and has angled hand placements. This is good for working the muscles from different angles and reducing the stress that a straight barbell can place on the wrists. Tricep Bar. Tricep Bar. This is an oval shaped bar that has two parallel hand placements. Even though it is called a tricep bar, you can use it to work other bodyparts besides the triceps. Similar to the EZ curl bar you can use it to work the muscles from different angles and it can reduce the stress that a straight barbell can place on the wrists. Benches. Flat Bench. The most common piece of equipment in any gym is the bench. There are three types of benches flat, incline, and decline. Some benches are adjustable i. Some benches have racks on one end for holding a barbell, while other benches do not have any racks. The benches that do not have any racks are generally used for dumbbell exercises. Hyper Extension Bench. Hyper Extension Bench. This bench is used for working the lower back, hamstring, and glute muscles. Some gyms have a hyper extension bench that can also be used for sit ups to work the abdominals. Hyper Extension Bench. Preacher Bench. Preacher Bench. This bench is designed for working the biceps. It has an angled pad that you youre your upper arms on. This pad prevents you from swinging the weight so you can isolate the bicep muscles. The Arm Blaster. The Arm Blaster. The arm blaster is a two foot long, 6 inch wide, flat, curved metal bar. There is a strap that goes behind your neck to hold the metal bar is flat across your mid section. It works similar to a preacher bench by eliminating body momentum and allows you to isolate the biceps. Abdominal Bench. Abdominal Bench. This is basically just a decline bench that is used for doing abdominal exercises. It has rollers that you hook your feet into so you do not slide off the bench. Stability Ball Swiss BallStability Ball Swiss Ball. Any exercise that you would normally do on a bench can be done on the stability ball. You can do exercises like bench press, dumbbell flyes, shoulder press, lateral raises, pullovers, crunches, reverse crunches, etc. This is an excellent piece of equipment. The ball can move and roll so it increases your balance and strengthens the small stabilizer muscles. Dipping Bars. Dipping Bars. This is a set of parallel bars. Dips are a great exercise for working the chest, shoulders, and triceps. Chin Up Bar. Chin Up Dipping Bars. The chin up bar is a iron bar that it either bolted to the wall or part of a exercise machine i. Chin ups are great for working the back, biceps, and forearms. There are several different types of rack found in the gym. There are racks that are used for storing weight plates also called weight trees. There are racks for storing barbells, dumbbell racks, etc. There are also racks for doing exercises such as the power rack or squat rack. There is also a special rackmachine called the smith machine, which is a combination of a machine and free weight barbell. Machines allow you to perform a wide variety of exercises. Some machines are designed to work individual muscles, while other machines consist of a multi station that works the whole body. Most home gym machines are multi station machines because they are much cheaper and take up less space then having different machines for each muscle group. Machines have advantages and they have disadvantages. They are generally easier to use and safer then free weights. But free weights tend to stimulate more muscle because you have to use more stabilizer muscles in order to balance the free weights. The best situation is to include both free weight and machine exercises in your workouts, this way you can get the best of both worlds. Leg Press Machine. Leg Press Machine. While many, including myself, believe that squats are the best overall leg exercise. The leg press is best machine leg exercise. Most leg press machines are set on a 4. With the leg press you can safely lift heavy weights without worrying about slipping or falling. It places less stress on the lower back and knees then squats. Hack Squat Machine. Hack Squat Machine. This is a good variation of the traditional barbell squat. This is good for developing the outer sweep of the thighs. Leg Extension Machine. Leg Extension Machine.