The makeup community isn't the only group of people still in debate: the fitness community also has its own sets of comparisons and contrasts. One of the most common arguments is about weights and cables - which one is more efficient and more efficient? Many fitness trainers may recommend this equipment for the first time, or weights to rip those pecs in no time, but who should you to choose?
According to many PTs, cables are more versatile than weights, so a much better choice than its counterpart. According to a fitness article by Men's Health (see source: https://www.menshealth.com/uk/building-muscle/a755943/why-you-need-to-use-cable-machines/), cables are a great choice for someone who cannot lift their body weight yet. Going into these exercises first increases your strength and endurance through the constant pushing and pulling of the pulley. Not to mention, it's relatively safer than weight lifting.
Everything about the cable machine
If you are new to gym equipment, you probably have no idea what a cable machine is. If you want to continue this new routine, you need to know what a cable machine is and how it works.
You can see a machine with a stack of weights connected to a cable. It moves like a pulley, up and down, while the user can move their limbs back and forth, up and down, even opening and closing them as if imitating a bird in flight. This is what you call a cable machine. This machine can be used in functional or weight training and is not overly complicated like weight lifting.
There are many exercises you can do using these machines, and we'll get to that in a moment.
Reasons why cable machines are worth a try
- You will have a little weight on your shoulders
You might think that's a downside rather than the opposite, because the whole point of a gym workout is to get those chiseled abs and biceps. So, looking at these machines makes you think that free weights can make you more ripped, but that is far from the truth. Machine cables can do everything dumbbells can do, sometimes even more than they can.
But with the gyms closed in recent months, it's hard to keep up with your routine. Therefore, instead of going to the gym, bring the gym with cable machines home (click here) and other gymnastic equipment. You don't have to sacrifice hard earned results just because the gym is closed. Your home can be the place where you continue this routine, and with much more ease and comfort too.
- Safer and suitable for beginners
The most common injury in the gym is from dumbbells and other weights, according to studies. The reason, physiotherapists have assumed, is the lack of actual exercise and warm-ups, or fetching weights far from capacity. The most crucial thing about lifting weights is knowing your capacity and gradually adding weights. Sudden heaviness can result in an accident, or worse, death
In comparison, the cable machine can hardly cause an accident due to the way it is constructed. Because of the cables that hold the weights as they lift, not you directly hold them, your muscles are less strained and less likely to stretch or strain them. It's also safer on the joints and bones, especially when you're still a beginner.
- Versatile under your control
You can literally do anything with the cable machine and train any exercises you think are appropriate. It isolates muscles so you can work on any muscle group that needs more firming without the stress of the weight room. Plus, they're the perfect choice for a workout when you're injured - they can get you back into shape quickly without causing you to relapse.
7 benefits for 7 workouts you can do at home
There are a lot of beneficial exercises performed with this machine. As such, we want to introduce you to only the most important for your home exercise:
- Straight bar bicep curl
The counterpart of dumbbell curls, the one-arm cable loop uses the cable machine in this regard. All you have to do is use a cable pulley while facing the device, and then do barbell curls this way. Unlike the inconsistent tension that dumbbell exercises give out during their circular motion, you get a drawback. With cable machines, your muscles are all engaged from start to finish.
- Triceps extension
When doing an overhead tricep extension, the best thing to do would be to use a cable machine. Sit facing the machine, take the two pulleys and gradually pull them above your head. You can verify demo videos on the net on how this exercise is done for visual reference. You can do this using one arm or both arms, depending on the results you want to achieve (correcting a muscle imbalance, for example).
- Thoracic Fly Exercises
With traditional weight exercises, the biggest problem is consistency in tension. It will be difficult to maintain the pressure when gravity controls the other half of your form with nothing to control it. Cable machines are great this way, as they can easily bring your arms to the sides, without worrying about gravity pulling them down.
The only thing to note here is the angle of the cable machine. Use an incline to target the upper chest and a decline for the lower torso.
- Weighted crunches
Crunches can be your ticket to those coveted 6-packs, which is why you need cable machines to do it most efficiently. With this equipment, you can move your muscles in the greatest range of motion, while putting your torso in constant tension. At home, you can kneel down in front of the cable machine and then flex your abdominal muscles while blowing very hard air.
Chiseled abs made during your forties at home? This has never been done before!
- Side elevation exercise
This exercise is another slightly tricky form, but it can be relatively more comfortable with a cable machine. To start, you need to lean horizontally on your hips with your back straight. You can do this with one arm or both arms using the pulley. If you plan to do both arms, stand between two cable machines in this position and use their respective pulleys, one for each separate arm.
As always, dumbbells can have less tension in this position than cable machines. So, it is much more preferable. It also ensures that gravity doesn't pull you down and cause a crash, which is always a beginner's problem.
- Lateral lateral exercises
This one is related to the previous one, but you have to stand in the cable holder of the cable machine. Take it firmly, then pull the pulley up towards your head. Repeat this position to maintain the position and tension of said arm. This exercise is ideal for those with a muscle imbalance or an injury to an arm or a leg.
- Lats sweater
Traditionally, this is done while lying down on a flat bench perpendicularly, with a single dumbbell handy, performing a pullover. It also means that in the upper half of the range of motion, you lose tension. With a cable machine, the tension and resistance between you and the machine is maintained.
Cable machines are great equipment for beginners and beginners looking to build up muscle. It does not have stress like traditional weights, nor does it put the immense strain on the muscles which causes crashes.
If you are injured, have a greenhorn, or are just looking to save a few minutes in your exercise, this choice of gym equipment is for you. You just need to choose the best variety that meets your body needs, whether it's a firmer six-pack biceps or one that strengthens your triceps muscles.
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Don’t Be Afraid to Ask For Clarification, Over and Over and Over Again. It’s your time, money, and most importantly, your health we’re talking about here. If you don’t fully understand something during class, ask. If you still don’t get it, ask again. Don’t be afraid to ask for clarification if you don’t fully grasp the concept, or you think others in the class will get frustrated with you for taking up too much time… they probably have the same juste question. We were all newbies at one point. We’ve all been there. Learning the mechanics of certain movements like the squat, soulevé de terre, or any of the Olympic lifts takes lots of practice and critique from a trained eye. If you need help, just ask.
CrossFit Isn’t Everything. CrossFit is a strength and conditioning program that focuses on building general physical preparedness ( GPP ). It is quickly evolving into a sport of its own, but that doesn’t mean that it has to be your sport or your lifeblood. A majority of people CrossFit so that they can do whatever they want : Go out, play sports, learn new things, etc. Having that GPP allows you to take on new challenges. CrossFit doesn’t have to be your life. Many people CrossFit so they can have a life… and be awesome at it.
It Doesn’t Get Easier, It Just Sucks Less. The longer you immerse yourself in the suck, the less it sucks. You get stronger, build a greater aerobic capacity, and become mentally tough. All of these critères, combined with experience, allow you to know when to push yourself and when to back off, so that you can attack each workout to the best of your ability.
You Won’t PR Every Day. Don’t mistake intensity for hard work. Even if you’re having a bad day and the intensity just isn’t there, you can still get a lot out of your time in the gym through work. Intensity and work are not the same thing. Don’t skip a planned séance just because you don’t think you’re going to kill it and leave everything out on the table. Not feeling too strong that day ? Something is always better than nothing.
Introduce yourself to others in the class. How will this help you ask ? When you introduce yourself to someone you’ll feel more comfortable in the chic and realize that you’re not the only one that’s new to CrossFit. So instead of feeling totally nervous and awkward holding a PVC pipe overhead, you feel a little bit more at ease and focus more on what you’re doing.
Keep a journal. Write down the warm-up, the skill, the WOD, and your results. This will greatly accelerate your progress. We often do workouts and lifts based on weights and reps that we have previously done. If you don’t know which kettlebell to use because you never recorded the weight you used last week, then you end up picking the wrong weight. Write stuff down and be able to reference it.
Listen to the Coach. He/she is there for a reason. They spent time studying the subject matter. They have coached hundreds to thousands of people on these movements. Your buddy that watched a couple of Youtube videos is not lateral to that.
Firebreather. Beast. Rock vedette. You’ll hear a lot of different terminology used to describe those athletes who kill every workout, and blow everyone else away. Here in our gym, we consider every one of our athletes a rock vedette. Hey, it takes huge cojones just to show up and do these insane WODs. Be proud of yourself and what you accomplish here. We sure as hell are.
Walk into any box ( that’s CrossFit speak for the gym itself ) and you’ll be greeted by clanging weights, clouds of chalk and whiteboards scribbled with acronyms like “AMRAP” and “EMOM. ” With insider speak that almost qualifies as its own language and raw, rough-around-the-edges spaces, CrossFit can definitely be intimidating to try. And even though many of the 10, 000 affiliate gyms offer your first workout free, beginners may still feel overwhelmed by the culture of the popular strength and conditioning program.
So what should you really expect if and when you dive into the world of CrossFit ? We turned to five athletes who’ve sweated through years of WODs ( aka workouts of the day ) for the advice they wish they’d gotten when they first started.
“Each culture, expert and [workout] space is very different, ” says Anna Willard, a CrossFit athlete at CrossFit Merrimack in Lowell, MA, as well as a constituer professional middle-distance runner. ( She snagged a world record in the steeplechase in 2008, but no longer competes. ) She recommends trying out a couple of different boxes before committing yourself — and your credit card — to one. “Don’t necessarily go to the place that is the most ‘convenient, ’” Willard says. Look for that one gym that’ll keep you coming back — so take note of each box’s programming ( aka the structure of workouts ) and study the overall vibe of the community before ponying up for a package.