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Weight Lifting Machines for Fitness and SportsWeight lifting machines are mechanical devices used to develop strength. Most machines guide the lifting motion and target specific muscle groups. Some, such as the cable crossover, are less restrictive through a range of movement.
Machines include multi-station equipment, such as Bowflex Gyms, which use flexible rods for resistance. Large stand-alone commercial weight lifting machines using cables and pulleys attached to selectorized plates (you place a pin at the weight you want) are typically found in fitness facilities. Simple lever machines, such as seated calf raise machines, allow you to add loose plates to increase resistance. Isokinetic machines are complex. They adjust resistance as you apply more force so that the speed of the movement remains the same throughout the range of motion. These devices are often used for muscle testing and rehabilitation. Training Advantages of Weight MachinesSome machines strengthen muscles that are more difficult to exercise with free weights. These machines include lat pulls and trunk rotations. See Arm Exercises Core Strength ExercisesMachines generally emphasize strength in specific muscle groups. They can target specific fitness goals, prevent injuries, or rehabilitate specific muscles. Machines are generally considered to be safer than free weights because they control the range of motion. For fitness facilities, multiple stations can accommodate more people safely with little supervision.
Overhead Press Selectorized Machine at Snap Fitness
Training Disadvantages of Weight MachinesMachines create largely artificial conditions. In real life, activities are typically weight bearing, and require balance, coordination, and other components of fitness that are not as well targeted by machines.For female athletes, the transfer of training to sport performance is often marginalized due to the lack of common elements between movements performed on machines and those required for sport skills. Weight machines without adjustable parts sometimes do not accommodate smaller women, making it difficult for them to perform exercises properly. The Smith weight machine has become quite popular, especially at 24/7 gyms, due to its capability of allowing lifters to closely similate free movements. While it offers certain advantages, there are also disadvantages compared to free weight lifting. Most likely, some combination of free weights and machines will allow you to capitalize on the benefits of both.
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