Workout Type: Weight Machine Training

Machine training is one of the most popular approaches in gyms, used by beginners and advanced athletes alike. This type of training is known for its safety, ease of use, and ability to target specific muscle groups. In this article, we’ll explore the advantages, limitations, and how to integrate machine training into a balanced training plan.

What are weight training machines?

Weight training machines are pieces of equipment designed to work different muscles or muscle groups using a pulley system, adjustable weights, or hydraulic resistance. Common examples include the leg press, chest press, seated row, and leg extension.

Advantages of training with weight machines

1. Ease of use:
   The machines are intuitive and often include clear instructions, making them ideal for beginners who haven't yet mastered freestyle exercises.
2. Security:
   By limiting movements to pre-defined trajectories, machines reduce the risk of injury associated with the use of heavy loads or poor technique.
3. Muscle isolation:
   They allow you to focus on specific muscles, which is useful for correcting muscle imbalances or improving specific areas.
4. Progressive adaptation:
   It’s easy to adjust the resistance or weight on the machines, allowing for simple, controlled progressions.
5. Less impact on joints:
   They are a gentler option for those with joint limitations or recovering injuries.

Limitations of machine training

While weight machines have many benefits, they also have some limitations:

• Less functional movements:
  Because they do not involve the body's natural stabilization, machine exercises may not translate directly to everyday activities or sports.
• Less activation of stabilizing muscles:
  By limiting the need for balance, muscles such as those in the core (abdominal area) can be less activated.
• Limited variety:
  Depending on the gym, there may be fewer machine options compared to free workouts.

How to integrate strength training machines into your workout

1. For beginners:
   Start with machines to learn the basic movements and strengthen your core muscles. Examples of exercises: leg extensions, chest presses, rows.
2. For intermediate and advanced:
   Use machines as a complement to free exercises, focusing on isolating specific muscles or as a way to reduce impact during recovery periods.
3. Combination with other modalities:
   Combine machine training with free weight exercises, functional training or cardio for a complete and balanced program.

Example of a training plan with machines

• Chest: Chest press
• Dorsals: Pulldown
• Shoulders: Shoulder press
• Biceps: Biceps Machine
• Triceps: Triceps extension
• Legs: Leg press, leg extension, leg curl
• Abdominals: Crunch Machine

Perform 3 sets of 12-15 repetitions for each exercise, adjusting the weight to maintain correct technique.

Conclusion

Training with weight machines is a versatile and safe tool, ideal for those looking to improve muscle strength, correct imbalances or start a fitness journey. However, for complete and functional development, it is important to combine it with other types of training. Always consult a professional to customize your training plan and maximize results.

Try this plan and track your progress. For more tips and workouts, visit our blog at www .treinoemcasa .com . Share your results with us on social media! 💪

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Examples of plans Training 365 :

• Workout 365 - F24258 - Ladder 3 x 30'' +10'' + Challenge

Training Type

Strength Training

1. Free weight training (dumbbells, barbells, kettlebells)
2. Weight training machines
3. Functional training
4. Progressive resistance training
5. Powerlifting (focus on maximum strength movements: squats, deadlifts and bench presses)
6. Isometric strength training
7. Strongman (training with equipment such as tires and logs)

Cardiovascular Training

8. Running or jogging
9. Cycling (indoor and outdoor)
10. Cardio machine training (treadmill, elliptical, rowing, exercise bike)
11. Swimming
12. High Intensity Training (HIIT)
13. LISS Training (Low-Intensity Steady State)
14. Rope jumping

Flexibility and Mobility Training

15. Dynamic and static stretching
16. Yoga
17. Pilates
18. Joint mobility training
19. Myofascial release training (foam roller)

Functional and Free Body Training

20. Calisthenics (body weight exercises such as push-ups and pull-ups)
21. TRX (suspension) training
22. Animal flow
23. Parkour
24. Artistic gymnastics

Specific Sports Training

25. Football, basketball, volleyball training, etc.
26. Athletics training (running, jumping, throwing)
27. Water sports training (surfing, rowing, water polo)
28. Combat training (boxing, kickboxing, MMA, jiu-jitsu)
29. Winter sports training (skiing, snowboarding)

Resistance Training

30. Endurance training (long distance)
31. CrossFit (mix of strength, endurance and cardio)
32. Circuit training
33. Metabolic training
34. Plyometric training (explosiveness, such as jumping and throwing)

Mental and Recovery Training

35. Active meditation
36. Tai Chi
37. Sports massage and active recovery
38. Breathing training

Outdoor Training

39. Hiking and trekking
40. Trail running
41. Climbing
42. Outdoor Bootcamp
43. Sprint training on hills or stairs

Goal-Specific Workouts

44. Weight loss training (focus on HIIT and LISS)
45. Hypertrophy training (muscle growth)
46. Rehabilitation training (post-injury, physiotherapy)
47. Pre/postpartum training
48. Anti-aging training

Technological Training

49. Virtual Reality (VR) Training
50. Vibrating platforms
51. Wearable-assisted training (smart watches, heart rate bands)
52. Training on apps or online platforms