How to use isotonic machines?
- Warm-up: 7 minutes on the treadmill/orbitrek/ergometer, jumping rope, jumps. Warm up your body, speed up circulation and breathing. Follow this with a few rounds of lunges, swings, and circular motions.
- Move to the machine that opens the workout. If you don’t know the weight you can lift, start with a low one and gradually increase it.
- Each of the machines has the name of the exercise written on it, together with how to do it. Follow these instructions.
- The first round should be a warm-up to check how much you can handle.
- For example, if you start with leg presses:
– starting position: core tight, feet as wide as hips, toes pointing out slightly, knees do not go over the line of the toes,
– inhale through your nose and push the weight, while keeping your leg muscles and core tight,
– finishing position: legs straight (bu not overextended at the knees!), legs and core tight, you breath out when you have completed the move,
– breath in again and return to the starting position, slowly lowering the weight.