Although we women tend to have some reluctance to exercise in the machine room, it can be the most effective form of training to really change our body and achieve improvements in metabolism and weight. The advantage that training with machines in the gym offers us is that you can perform muscle work in a focused way on the muscles and generate enough stimulus for a metabolic improvement to occur . In addition, if the machines have a good biomechanical design, they will allow us to avoid injuries and train optimally to increase strength and flexibility.

Do you gain more muscle mass with machines?

There is an old belief that in the gym girls get a lot of muscleusing machines, but it all depends on the type of training you do, the intensity, frequency and volume. When it comes to getting more muscle mass, your diet and your genetics also influence. "Food is important to lose fat, it is necessary to eat a balanced diet so that all the nutrients help build what we work on while training."

If I gain muscle, will I weigh more?

Muscle weighs more than fat but takes up less space, so the weight will not vary much but the body composition will, that is, the muscle-fat ratio. Unless you train for it (hypertrophy), you won't get bigger, he stresses. When you start training with machines, don't look at the weight but at how the clothes fit you.

Take care of your muscle mass

Why is it so important to work muscle mass in the case of women? In the case of girls, it is very important to work on muscle mass as it makes us increase basal metabolism, that is, the daily calories that your body needs to maintain itself, in addition to preventing osteoporosis, improving joint health and aesthetics. As we increase muscle mass, the percentage of fat will go down if we eat well.

Fitness machines are a fantastic tool to achieve a metabolic change -accelerate your metabolism- and transform fat into muscle tissue. In addition, they allow you to execute the exercises and muscle groups with better technique and postural control, increase the load safely and better control the speed of execution so that the entire course of the exercise generates a stimulus. The ideal is to go to the gym weekly to achieve this goal.

These are gym machines to tone up and turn fat into muscle.

Top 12 machines

Leg press.

The ideal machine to work the entire legs: quadriceps, hamstrings, adductors and gluteus. You will be able to speed up the metabolism of your lower extremities.

Leg extensión.

This knee extensor machine works the quadriceps in a more isolated way, strengthening the muscles.

Leg curl.

With this machine we work all the hamstring muscles, that is, the muscles of the back of the legs.

Hip abdution.

Work the hip abductor muscles, mainly gluteals. Ideal to achieve a metabolic change in this muscle that helps us eliminate fat from this area.

Pull down.

With this machine we work the muscles of the latissimus dorsi, somewhat round the biceps, that is, the back. Ideal to maintain improve your posture.

Chest press.

It works the pectoral muscles and something the triceps. With this machine you will tone the torso and arms.

Triceps press down.

Machine to work the triceps, an area of ​​the arm where women tend to accumulate fat. It will help you define, harden and shape your arms.

Hack squat.

Perfect for developing the lower body like someone who performs squats. You will be able to perform different variations of strides and squats with different types of load.

Glute builder.

Strengthen your lower body and define every muscle with this machine that specifically targets the glutes, activating them throughout the entire movement with the help of a lever weight set with an option of elastic bands.

Abdominal crunch.

Designed to work the abdomen through "crunches" with an ergonomic posture. Allows you to select the weight and multiple grip positions to perform the exercise safely. Perfect to achieve the desired flat stomach.

Rowing.

An activity with low impact on the joints with which you can burn up to 300 calories in 20 minutes -in fact, it is considered an exercise to burn calories as effective as running-, since you will be able to function practically 85% of the body muscles. Improve your strength and cardiovascular capacity.

Functional training center.

The all in one. It is a complete solution based on functional strength training using a pneumatic resistance system. By working with pulleys you will be able to train the whole body, it is even possible to carry out races or weighted jumps.

These machines will help you to do a full-body workout —train and tone the whole body—, in a single session. How many times and how long? "Ideally, three days a week at an indicative intensity of 75-85% of maximum strength, and do 3 sets x 15 reps in a circuit."

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