Gyms are filled with workout machines. And whereas almost all of these machines are said to have excellent purposes for the body, there are seven machines that expert say are absolutely pointless and can even harm your body. What machines should you avoid? Well I’m glad you asked.
Machine to Avoid #1
Seated Leg Extension Machine
Image courtesy of Refined Guy
This piece of equipment is used to strengthen the quadriceps. Sounds good so far, right? What is not good, however, is how this machine does the strengthening. According to Women’s Health Magazine, the machine strengthens a motion in your legs that your legs are not even designed to do. It can even put unnecessary strain on the ligaments and tendons around both kneecaps.
Instead, try doing a one-legged body-weight squat. Lift one leg up, bending the opposite knee and dipping down as far as you can while keeping control and flexing at the hip knee and ankle. Feel free to use a rail or a chair for support until you develop the necessary leg strength to do this exercise without an aid. Shoot for five to 10 reps on each leg and you will have killer quads in no time!
Machine to Avoid #2
Behind the Neck Lat Pull Down
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Men’s Health magazine stated that “unless you have very flexible shoulders, this exercise is too difficult to do correctly, and you can increase your risk for shoulder impingement syndrome.” This syndrome is an extremely painful condition which causes the muscles or tendons of the rotator cuff to become stuck in your shoulder joints.
What should you do instead? Pull the bar in front of your head, instead of behind your neck. Or, to skip the machine all together, use a free weights bar and make the same motion. You will be working the same area just as thoroughly, but will be at a much smaller risk for injury.
Machine to Avoid #3
Pulley Machine (for side bends)
Image courtesy of Body Building
This machine that is so beloved for removing love handles actually does nothing of the sort, so the experts at Prevention say. Not only is it completely ineffective, it can actually put unneeded stress on the lower back. Instead, try the old fashioned way! Roll out a blanket or mat and break out the tried and true side planks. Though many, like myself, would rather avoid this move, it has been proven to be one of the most effective moves for losing those love handles we all hate so much.
Machine to Avoid #4
Seated Shoulder Press Machine
Image courtesy of Refined Guy
The overhead pressing that this machine requires puts shoulder joints in, as Women’s Health Magazine stated, “vulnerable biomechanical positions.” It also puts excessive stress on the shoulders and the movement does not allow your body to use your hips to back your shoulders, which is the natural way to actually push something overhead.
Try medicine ball throws instead. Stand at least three feet away from a wall. Bounce the rubber medicine ball off a spot four feet above your head against the wall and squat to catch it, rising to throw it again in a continuous motion, aiming for 15 to 20 repetitions.
Machine to Avoid #5
Seated Chest Fly Machine
Image courtesy of Body Building Plaza
The goal of this machine is to train your chest and shoulders. And while this machine does strengthen these areas, it also puts your shoulders in a very unbalanced location and places disproportionate stress on the shoulder joint and the connective tissue.
How can you train and tone these areas without using this stress-inducing machine? Push-ups on an incline. Try accomplishing 15 to 20 repetitions. If this is too easy, try adding a clap as you push yourself back up and/or hold in a plank-like position before pushing yourself back up.
Machine to Avoid #6
The Seated Rotation Machine
Image courtesy of Refined Guy
Yet another false promise to remove our love handles, this machine works the muscles under your love handles, but does very little to reduce the fatty layer we despise so much. Also, since the pelvis does not actually move when rotating on the machine, you are putting excessive twisting forces on the spine.
You can still do rotation exercises to work your oblique’s, but in order to do it safely, you must brace your abs forcefully, as if you are preparing to take a blow to the stomach. This will limit your range of motion and keep you from hurting your spine.
Machine to Avoid #7
Seated Hip-Abductor
Image courtesy of Teach PE
This machine is meant to do what nearly all women want: train the outer thighs. What is bad about this machine, however, is that it trains a movement that has no functional use because you are sitting while performing it. And if done with too much weight and erratic technique, it puts unnecessary pressure on the spine.
Try lateral band walks as an alternative. Around your legs at the ankles, wrap a heavy and short resistance band. Sidestep out 20 paces and back and forth, crab-like style.
These alternative moves are proven to have the same, if not better, positive effects on your body as the workout machines they attempt to mimic. So break out the resistance bands and floor mats and get ready to break a sweat!