Do you want to familiarize yourself with our equipment before trying it out? Or are you already a member and want to learn more about our machines? You are on the right page!
Here you have the list with all the machines in the circuit and the instructions on how to use them. You will see that they are all very easy to follow – Training does not have to be complicated!
How to use the machines
BICYCLE
- The bike gets heart rate up, which means that you work with a higher intensity in the remaining machines around the circle.
- The saddle is adjusted so that it is just below the edge of the hip.
- The yellow handle adjusts the resistance and also acts as a brake. There is no freewheeling on this bike.
- High tempo is more important than high resistance to get your heart rate up. You can freely choose between standing or sitting cycling.
SHOULDER PRESS
- This machine primarily strengthens the front and middle part of the shoulder as well as the back part of the upper arm.
- The seat is adjusted in height using the yellow handle. The handle should be next to the center of the shoulder – where the arm rotates.
- The handle is gripped from below and pushed up aming for a slightly bent elbow and back so that there are still spaces between the weights. The movement must be synchronous.
LATERAL PULL DOWN
- This machine trains the broad muscles of the back and secondarily the front part of the upper arm.
- Adjust the crossbar down to the thighs and find the appropriate handle.
- Gently pull down and hold again. On the way back aim to have a slightly bent elbow. Straighten your back, push your chest forward and your shoulders back.
SEATED LEG PRESS
- This machine trains the larger leg muscles and buttocks.
- The seat is adjusted by placing the feet on the plate with the lower legs horizontal, and then the chair is pulled forward until the thighs are vertical so that the knee is 90 degrees. The heels are placed hip-width apart.
- The movement runs between slightly bent knees and back to a small space between the weights.
- The lower back should have good contact with the seat, especially in the middle part of the exercise. Use the handles.
RROWING MACHINE
- This machine trains the circulation and coordination between the upper and lower body and raises the heart rate.
- Put your feet in the harness and set the resistance.
- Straighten the back (This means naturally swaying movement in the back)
- Pull the handle into the navel and push off with the legs, and roll forward again. Straighten the back. Slide far forward with the seat, preferably so that you have vertical shins. The motion must be linear both ways.
- Once the technique is in place, set and increase the tempo.
ABDOMINAL CRUNCH
- This machine trains all the muscles of the abdomen.
- Grab the handles and bend together. The exercise provides the greatest resistance in the preliminary steps so begin by moving back to an almost resting position for the best results.
- If the yellow lock under the seat is pulled out, the seat can be rotated so that the oblique abdominal muscles are trained. It is important that the back follows the seat. Take equal numbers of repetitions in each side, or take one side at the time when doing two times in the circuit.
BACK EXTENSION
- This machine trains the lower back and buttocks.
- The machine is adjusted in the angle and in the distance of the footrest on the yellow handles. A lower angle gives a greater load. It must be ensured that the support cushions provide good support for the thighs and hips, but that you also have free movement in the joint.
- Lean forward and up again. Keep your back in a straight position.
- You decide for yourself how far you go down, but we recommend that you do not go further up than to a stretched back.
CHEST PRESS
- This machine trains the chest, front of shoulders and back of the upper arm.
- The seat is adjusted in height using the yellow handle. The handle for the hands should be next to the center of the shoulder – where the arm rotates
- When starting the exercise the handles are moved forward using the footrest. These can also be used when finishing the exercise.
- Make arm stretches. Keep your wrists steady.
BICEPS CURL
- This machine trains the front of the arms.
- Grasp the handles with an underhand grip and hold the elbows into your body.
- The movement goes from slightly bent elbow with the hands lifting to the shoulders if possible without moving the elbows.
- The movement of the hands must be from around shoulder-width, or slightly wider and down to almost stretched, to get the whole muscle involved.
- The wrist should be stretched or bent slightly upwards.
LEG EXTENSION
- This machine trains the quad muscles, the hamstrings and the entire upper portion of the leg.
- Before beginning the exercise ensure the backrest and seat are adjustedso that there is a small space between the seat and the knee.
- When extending, the legs are almost fully extended, always keep the knees slightly bent.
- Hold the handle as you exercise. This can help hold the back against the seat.
SEATED DIP
- This machine trains the front of the shoulder as well as the pectoral muscles and the back of the arm.
- The seat is adjusted in height using the yellow handle. The handle should be next to the center of the shoulder where the arm rotates.
- The handles can be in a wide or narrow position. They should be as near to the legs as possible.
- The handles are pushed down while the elbows are held in so that the arm movement runs close along the body.
- Sit upright and keep your shoulders down. It’s not about lifting the most weight.
MID ROW
- This machine trains the upper back and back of the shoulders under dynamic load and the lower back is trained under static load.
- Slide forward and pick up the handles while having slightly bent knees. Straighten the back (This means naturally swaying movement in the back)
- Tilt in the pelvis, and keep that natural sway in the hips throughout the exercise.
- Let the upper body remain still. The handles are retracted, just below chest height, and when returning the movement holds slightly back to ease the movement and work your muscles both ways.
LEG CURL
- This machine trains the back of the legs.
- Adjust the weight first. The legs are laid up and the hanger is locked against the shin. The upper leg pillow should be below the knee and not on the knee. The feet should be pointing forward.
- The movement goes all the way so the feet are down under the chair. Then return the feet up to their original position.
- The support down towards the tibia must be at a distance from the knee.
