Gym Machines Guide

Sit on the lat pulldown machine with your thighs secured under the pads

Grip the bar with a wide overhand grip, hands wider than shoulder-width

Pull the bar down to your upper chest while leaning slightly back

Squeeze your shoulder blades together at the bottom

Slowly return the bar to the starting position with control

Sit on the leg press machine with your back flat against the pad

Place your feet on the platform shoulder-width apart

Lower the weight by bending your knees to about 90 degrees

Press through your heels to return to the starting position

Keep your knees aligned with your toes throughout the movement

Sit on the chest press machine with your back flat against the pad

Grip the handles with your hands at chest level

Press the handles forward until your arms are extended

Slowly return to the starting position with control

Keep your core engaged throughout the movement

Step onto the treadmill and hold the side rails

Start with a slow walking pace to warm up

Gradually increase speed as you feel comfortable

Maintain good posture with your head up and shoulders back

Use the emergency stop clip for safety

Sit on the rowing machine with your feet secured in the footrests

Grab the handle with both hands using an overhand grip

Start with your knees bent and lean slightly forward

Push with your legs first, then lean back and pull the handle to your chest

Reverse the motion: extend arms, lean forward, then bend knees