Author name: stu.skillselephant@gmail.com

The starting point of a fitness journey is difficult and scary. If you’re at this point, ready to make some serious lifestyle changes, one visit to your local gym can freeze your intentions of working out in the gym. We understand what you might be going through. After seeing dozens of machines and exercise equipment lined up neatly in the gym, you are not sure if you are ready to conquer them all. Understanding your gym equipment and putting together an exercise regime can be a daunting process. Therefore, we’ve compiled a quick exercise equipment guide that will free you from the unknown so you can develop an informed workout regimen and expand your fitness horizons.   Squat Power Rack Squat Power Rack is affordable and occupies lesser space as compared to a full rack. It is usually meant to help with squats and bench press. However, it can used for various other exercises. eg. shoulder press, push press etc. Tips: When you squat, Go down until your hips are below parallel to the floor Prevent your knees from extending past your toes. Keep your back straight. Keep your head neutral and your core tight. Position your feet, pointing slightly outward and slightly wider than hip-width. Muscles Trained: Glutes, Quads & Hamstrings. Barbells A barbell is probably the most versatile equipment in any gym. It makes sure that you maintain a good posture and keep your body from swaying when exercising. You can literally do all desirable exercise with barbells. The most common exercises are divided into: Powerlifting – squats, bench press & deadlifts, and Weightlifting – clean & jerk & snatches. Tips: Set up is key for any exercise especially with barbells. Hence, it is very important to maintain a good form while lifting. Muscles Trained: All your muscles are engaged, especially if you are doing deadlifts. Weight Bench This is another versatile must-have for any gym. Weight bench is usually adjustable. It consists of three angles: Incline, flat and decline bench. A weight bench can be used for many exercises, including chest press, shoulder press, bend over row, bicep exercises and many more. There are various techniques when doing a bench press; the best three are wide grip, close grip, and close grip with elbows in. Tips: When doing bench press, Do not try to bounce the bar off your chest. Do not lower the bar towards your abdomen or neck. It can seriously injure you if you have excessive weight and suddenly lose control. Keep your feet grounded to the floor. Muscles Trained: Biceps, triceps, lats, shoulders, chest, and upper back. Preacher Curl Bench This bench is the perfect equipment for beginners to start their bicep training by making use of a curl bar. This equipment provides precise contraction, separating the elbow movement from the rest of the body. Tips: When you use the preacher curl bench, Sit with your triceps resting on the preacher bench pad and your underarms at the top of the edge. However, there are a few don’ts you need to avoid: Do not extend your arm too far; to get leverage and complete the curl, do not shift your body downwards toward the weight; do not use too much weight. This will lower the bar or dumbbell too far for down, making you lose control. Muscles Trained: Biceps, forearms, and brachialis. Leg Press Machine The leg press machine is to work on the quadriceps, hamstrings and calves at the same time. The machine comes with a backrest, a leg press and an adjustable seat. To correctly exercise on this machine, you need to bend your legs and extend them slowly while the knees should be in a soft lock position. Tips: When using a leg press machine, Do not lift the hips when the weight is lowered. Don’t lock your knees at the top of the movement when your legs are fully extended. Avoid using too much or too little weight. Push with both your legs. Muscles Trained: Quads (quadriceps), adductors, gluteus maximus, and hamstrings. Calf Machine This machine is very common in the gym, and it is used for lifting weights with your feet by pushing it upwards. Tips: When you use the calf machine, Sit with your knees bent at a right angle. The balls of the feet should rest on the footrest. The heels should be free to move. Lift your heels as high as possible while pushing the pads on your knees as high as you can. Once you reach the peak, hold it there for a moment and then slowly release to lower your heels. All the while, make sure that you breathe normally. Keep the weight under control and do not bounce or take one foot off the footrest before finishing a set or starting with another one. First, lower the weight and then remove the feet. Muscles Trained: Mainly calves and secondary muscles that include gastrocnemius, peroneus longus and brevis, tibialis posterior, and plantar flexors. Lat Pull Down/Low Row Lat pull down/Low Row machine is a 2 in 1 machine that helps in making your back stronger. Lat Pull down helps to develop upper back, while, Low Row helps to develop mid to lower back. Tips: when using the lat pull down row machine Do not get the bar down to your belly. Lowering the bar to your belly means that you are not using enough weight. Do not bend your torso to get help from your abs muscles and chest to complete your movements. Avoid using too much or too little weight. Use a comfortable grip. Muscles Trained: Lats, upper and lower back Kettlebells Kettlebells are used to target the entire body. It engages stabilization of the muscles through the performance of smooth, free-flowing movements. Muscles Trained: Different muscle groups depending on the exercise you choose. EZ Curl Bar An EZ curl bar is a small barbell that allows you to perform various arm exercises while safely engaging your wrists. Muscles Trained: Biceps

Let’s get started You may have a ton of reasons for not going to the gym – maybe it’s too much effort, maybe you don’t get enough time for a proper workout, maybe the music is bad, maybe you are apprehensive about touching sweaty equipment, maybe you have your own inhibitions, or maybe you fear too much of social closeness. Whatever your reason for not going to the gym may be, setting up a home gym can be the solution. Creating your own private gym at home allows you to focus on your fitness goals — rather than being held back by your fears and inhibitions. In this cover-all article, we’ll talk about why you should invest in a home gym, how you should plan for it, what equipment you need, how to design the gym, how to put it all together and more. Let’s get started Reasons Why Home Gym is Right for You Reason 1 Workout at any time You can choose to workout at your own time and pace, instead of setting time aside to make a trip to the gym. Reason 2 Have your own space When you are in your home gym, you are in a judgment-free zone. You can wear anything and work out the way you want without anyone watching you. Reason 3 Customise the gym as you want Because gyms cater to a wide variety of customers, you may not find the right range of equipment needed to meet your fitness goals. You can customise a home gym perfectly according to your needs and goals. Reason 4 Never have to wait for our turn Waiting for someone to finish using the equipment is a mood killer. In your own home gym, you are the only customer. You can use any equipment at any time. Reason 5 Save time and workout for long Going to the gym requires you to keep aside time for getting ready – and the commute too. This time can be saved when you set a home gym. You can use this saved time to work extra in your home gym. Reason 6 Save on expensive gym memberships Certainly, there are some upfront costs involved in setting up a home gym, especially in terms of equipment. But these are one-off purchases equivalent to a gym membership. Let’s get your home gym built. We can hep you figure out exactly what you need and how to design your space. Get in TouchShop Now How to Plan For Your Home Gym: Step-by-Step Guide to Set Up Home Gym Step 1 Determine Your Goals Step 2 Plan Your Space Step 3 Figure out your Budget Step 4 Stock your Home Gym Step 5 Create a storage plan Step 6 Design your Home Gym

What Is a Dumbbell? Dumbbells are exercise equipment designed to use during weight lifting training. They are weights used without exercise machines. Dumbbells are likewise called hand weights or free weights. Most dumbbells are designed with a restricted bar in the centre and two more extensive discs at each end. Some dumbbells are extremely light (a couple of pounds), while others are exceptionally heavy (50 pounds or more). However, it’s fixable. They can vary in weight because of discs quantity and size (you can add or remove weight). In addition, dumbbells can be used individually (a dumbbell in one hand), or you can use dumbbells in pairs. Are you thinking of changing things up a bit? Consider dumbbells as your perfect partner in building and toning your muscles. Their benefits go beyond their aesthetic appeal. You can use dumbbells to strengthen all parts of your body, from arms to legs. Now the key question arises, which ones to buy? This dumbbell buying guide simplifies your strenuous process of selection. We have included the basic factors you should consider when buying hand weights for your home gym or commercial facility. Moving on further, we have categorized dumbbells based on their shapes, sizes, materials, and adjustability. Types of Dumbbells The marketplace is filled with different types of dumbbells you can choose from. But we have classified them into two major categories: Fixed Dumbbells Adjustable Dumbbells Fixed Dumbbells Shop Now Fixed dumbbells are the ones you can find in every gym. These are the most common weights preferred. Despite being used as commercial weights, they are also suitable for a home environment.They ideally come in pairs and weigh anywhere between 1 and 100 kgs. You are bound to get confused about which ones to buy; here’s something we can guide you through. 2 pounds might feel too light for someone who is semi-experienced or a heavyweight-lifter, whereas 220 pounds might sound impractical for beginner fitness enthusiasts. For beginners or home workout users, you can choose from 2.5 kg-30 kg. At the same time, commercial gym buffs and semi-experienced people can select from 2.5 kg-50 kg. Adjustable Dumbbells Shop Now Adjustable dumbbells save you from the extra space and money you will need for your fixed dumbbells. If you are on a tight budget or are struggling to find a proper storage space, these dumbbells are the ideal choice for you. Why are they called adjustable? You can easily alter them by adding or removing weights as per your choice. Various dumbbell designs now use innovative technology that makes it possible to have different dumbbell sets in a unit. Types of Fixed Dumbbells by Materials Neoprene Dumbbells Made with a cast iron core later dipped in a synthetic polymer called neoprene, these dumbbells make up a sturdy and comfortable experience. Neoprene is usually covered in bright colours, which makes them easy to spot from a distance. The one characteristic that makes them stand out from the rest is that despite having an iron core, they do not rust, which is ideal for long-run home use. They are great beginner-friendly weights and not preferred for heavy weight-lifters. Cast Iron Dumbbells The gym dumbbells have a solid one-piece construction cast iron mould. Lifters prefer cast iron dumbbells to spice their workout routine. These are indestructible so you do not have to worry about any sort of damage, even if it falls on the floor. The primary concern for these is its material. They attract rust when exposed to the outside surroundings. Urethane Dumbbells Urethane is considerably stronger than rubber, and hence, can withstand rough usage. Being able to handle tough situations, no amount of scratches and chips can harm these sleek-looking dumbbells. These are more durable and are less likely to suffer any surface damage than their rubber counterparts. These end up on the pricey side of the scale, but their highly notable performance is worth the tag. Rubber Coated Hex Dumbbells These are metal weights coated in rubber that is extracted from either tree sap or are synthetic. One problem that is strongly evident with the rubber-coated hex dumbbells is the distinct rubber odour. These hexagonal-shaped dumbbells give extra stability and will lie flat on the ground, leaving behind the fear of them rolling away. Chrome Dumbbells The simplest yet sleek-looking dumbbells, chrome dumbbells are more widely used. Also labelled as ‘beauty bells’, they are made of pure steel. Weighing around 3-50 pounds, chrome-plated dumbbells are smooth and sometimes lack a solid grip. These pretty attractive dumbbells are likely to get rusted and scratched out easily. Make sure you do not leave them outside. Vinyl Dumbbells Similar to neoprene dumbbells, vinyl dumbbells are beginner-friendly and mostly used for aerobics classes. There isn’t much of a difference between them apart from the fact that neoprene dumbbells are more durable. Types of Fixed Dumbbells by Shapes and Sizes Hex Dumbbells Hex dumbbells are named after their unique shape. The hexagonal shape gives them extra stability. These attractive-looking dumbbells are typically made of cast iron and are cheaper than their rubber or urethane counterparts. One problematic aspect of cast iron hex dumbbells is the fact that they might scratch your floor. Although rubber hex dumbbells are also available, they lie on the expensive side. Round Dumbbells They function the same as hex dumbbells, the only difference – their shape. Their shape can be a drawback while purchasing. Since these are round, they provide less stability and roll away easily. A major benefit available for round dumbbells is the availability of more handle options. For standard weight training, you can do pretty much everything with it. Square Dumbbells (and other specialty shapes) Square-shaped dumbbells have the same material in a square shape. You may likewise discover dumbbell sets with a teardrop or other specialty shapes. Shape-wise, they are like hex dumbbells; they provide stability, and you can do push-ups while placing them on the ground. The major drawback is that these are rare to find while you can

The science is clear – exercise using fitness equipment provide numerous benefits, but it also has an inherent risk of injury. There are potential safety concerns that may arise when using exercise equipment and fitness accessories. Exercise equipment injuries are usually caused by design flaws, manufacturing defects, faulty installation and improper use. And these injuries can range from minor to major, from sore muscles to severe abrasions, and from muscle sprains to neck injuries. In this article, we give you tips on how to use gym equipment correctly to get maximum gain while minimising your risk of getting hurt. How to Use Gym Equipment? Workout Safety Tips When working out, always think safety first! You don’t want to derail your efforts of getting fit by getting an unnecessary injury. Here are a few exercise safety tips you can follow: Dress appropriately Choose clothes and shoes specially designed for the exercise you are doing. Wear appropriate clothing for exercise. Ensure that you tie your long hair, so it doesn’t get caught in the movable parts of the machine. Don’t forget to tie your shoelaces tightly to avoid them getting hung or stuck in the equipment. Warm-up It’s important to prepare your body for what you are about to put it through. If you are working on cardio machines (treadmill), ensure that you start slow and gradually build up speed. If you’re planning for a HIIT (high-intensity interval training) workout session, start with a light jog. If you are weight training, put your body through the motions using light weights, so your muscles are triggered to get engaged. Don’t forget to finish the workout with a session with some stretches to cool down your body. Clean the equipment before and after each use Be sure to clean the equipment before you use it. Remove the dust if it hasn’t been used for a while. Always remember to wipe off any sweat after your workout. If you spill water on the floor, quickly wipe it off as it could pose a slipping hazard for you and the others. Respect your physical limitations Don’t rush into lifting heavy weights when you are not ready to handle them. If you are new to weights, you might overdo it without using the correct form and technique, potentially giving a reason for an injury. Take the help of a spotter to test your strength with a calculated rep scheme, and improve your form to be healthier and fitter in the long run. If you’re not sure, ask for help If you don’t know how to use the equipment, it’s better to swallow your pride and ask somebody than try it yourself and get injured. If you ask for an experienced member, you might get to learn a thing or two. Use a spotter or gym partner A spotter or a gym partner keeps you safe while training. When you are lifting heavy weights for exercises on bench press or squats, it is mandatory to have a spotter. A spotter will check your form and also make sure that you are not setting yourself up for an injury. Use Gym Equipment Safely It’s important that you know how to use the exercise equipment to avoid any injuries. Misuse or overuse of equipment contributes to a high percentage of injuries in the gym. So make sure you follow these tips on using equipment safely: Bench Press To use it correctly, you need to plant your feet firmly on the ground and follow these tips: Have a spotter who knows your limits and can properly spot you. Stare at the ceiling. Do not bounce the bar off your chest. Maintain a tight grip to keep the bar stable. Keep the chest out and shoulder blades back. When you’re done, place weight plates and bars securely on racks. Pulley Machines Gym pulley machines are relatively safer to use as you cannot drop the weight on yourself while working out. However, follow these safety tips to ensure you eliminate the potential risks of injuries: Make yourself familiar with the pulley system. Check the cables for signs of wear and tear. Set positions depending on what you want to work on. For example, use the highest setting if you want to work on triceps and the lowest setting if working on your biceps. Rowing Machines Rowing machines are great for a good whole body workout. But ensure that you follow these rowing machine safety tips: Strap your feet tightly. Keep your toes straight to avoid a strained ligament. Make sure the machine is stable. Straighten your back. Arching it can cause back injury. Don’t twist or turn the handle. Ab Crunch Machine While using the ab crunch machine, you can put a lot of stress on your spinal erectors. Use these safety tips to avoid any sort of injuries: Keep your arms at a 90-degree angle. Start with light resistance. Keep your movements slow and controlled. Exercise Bike To derive fitness benefits of exercise bike while staying safe, follow these important safety tips: Make sure the bike fits you properly; if needed, adjust the handlebars and seat. To get off the exercise bike, wait until the pedals stop. Elliptical Trainer or Cross Trainer The cross trainer combines the characteristics of a rowing machine, stepper and treadmill. To enjoy the benefits this equipment offers, follow these safety tips when using it: Hold an upright position when on a cross-trainer. Don’t hunch over the bars. Ensure your body weight is supported by the lower body while exercising. Do NOT step off a moving cross trainer; wait until it comes to a stop. We hope that this checklist will provide you with the knowledge you need to use the gym equipment properly and help you to start feeling more confident about using them. What’s Next? LiftLab wants to make sure that you stay safe while you work out. That’s why we offer top-quality fitness equipment of international safety standards that you can use for your

The science is clear – exercise using fitness equipment provide numerous benefits, but it also has an inherent risk of injury. There are potential safety concerns that may arise when using exercise equipment and fitness accessories. Exercise equipment injuries are usually caused by design flaws, manufacturing defects, faulty installation and improper use. And these injuries can range from minor to major, from sore muscles to severe abrasions, and from muscle sprains to neck injuries. In this article, we give you tips on how to use gym equipment correctly to get maximum gain while minimising your risk of getting hurt. How to Use Gym Equipment? Workout Safety Tips When working out, always think safety first! You don’t want to derail your efforts of getting fit by getting an unnecessary injury. Here are a few exercise safety tips you can follow: Dress appropriately Choose clothes and shoes specially designed for the exercise you are doing. Wear appropriate clothing for exercise. Ensure that you tie your long hair, so it doesn’t get caught in the movable parts of the machine. Don’t forget to tie your shoelaces tightly to avoid them getting hung or stuck in the equipment. Warm-up It’s important to prepare your body for what you are about to put it through. If you are working on cardio machines (treadmill), ensure that you start slow and gradually build up speed. If you’re planning for a HIIT (high-intensity interval training) workout session, start with a light jog. If you are weight training, put your body through the motions using light weights, so your muscles are triggered to get engaged. Don’t forget to finish the workout with a session with some stretches to cool down your body. Clean the equipment before and after each use Be sure to clean the equipment before you use it. Remove the dust if it hasn’t been used for a while. Always remember to wipe off any sweat after your workout. If you spill water on the floor, quickly wipe it off as it could pose a slipping hazard for you and the others. Respect your physical limitations Don’t rush into lifting heavy weights when you are not ready to handle them. If you are new to weights, you might overdo it without using the correct form and technique, potentially giving a reason for an injury. Take the help of a spotter to test your strength with a calculated rep scheme, and improve your form to be healthier and fitter in the long run. If you’re not sure, ask for help If you don’t know how to use the equipment, it’s better to swallow your pride and ask somebody than try it yourself and get injured. If you ask for an experienced member, you might get to learn a thing or two. Use a spotter or gym partner A spotter or a gym partner keeps you safe while training. When you are lifting heavy weights for exercises on bench press or squats, it is mandatory to have a spotter. A spotter will check your form and also make sure that you are not setting yourself up for an injury. Use Gym Equipment Safely It’s important that you know how to use the exercise equipment to avoid any injuries. Misuse or overuse of equipment contributes to a high percentage of injuries in the gym. So make sure you follow these tips on using equipment safely: Bench Press To use it correctly, you need to plant your feet firmly on the ground and follow these tips: Have a spotter who knows your limits and can properly spot you. Stare at the ceiling. Do not bounce the bar off your chest. Maintain a tight grip to keep the bar stable. Keep the chest out and shoulder blades back. When you’re done, place weight plates and bars securely on racks. Pulley Machines Gym pulley machines are relatively safer to use as you cannot drop the weight on yourself while working out. However, follow these safety tips to ensure you eliminate the potential risks of injuries: Make yourself familiar with the pulley system. Check the cables for signs of wear and tear. Set positions depending on what you want to work on. For example, use the highest setting if you want to work on triceps and the lowest setting if working on your biceps. Rowing Machines Rowing machines are great for a good whole body workout. But ensure that you follow these rowing machine safety tips: Strap your feet tightly. Keep your toes straight to avoid a strained ligament. Make sure the machine is stable. Straighten your back. Arching it can cause back injury. Don’t twist or turn the handle. Ab Crunch Machine While using the ab crunch machine, you can put a lot of stress on your spinal erectors. Use these safety tips to avoid any sort of injuries: Keep your arms at a 90-degree angle. Start with light resistance. Keep your movements slow and controlled. Exercise Bike To derive fitness benefits of exercise bike while staying safe, follow these important safety tips: Make sure the bike fits you properly; if needed, adjust the handlebars and seat. To get off the exercise bike, wait until the pedals stop. Elliptical Trainer or Cross Trainer The cross trainer combines the characteristics of a rowing machine, stepper and treadmill. To enjoy the benefits this equipment offers, follow these safety tips when using it: Hold an upright position when on a cross-trainer. Don’t hunch over the bars. Ensure your body weight is supported by the lower body while exercising. Do NOT step off a moving cross trainer; wait until it comes to a stop. We hope that this checklist will provide you with the knowledge you need to use the gym equipment properly and help you to start feeling more confident about using them. What’s Next? LiftLab wants to make sure that you stay safe while you work out. That’s why we offer top-quality fitness equipment of international safety standards that you can use for your