PUMP IT UP: Gym Tools Explained
Let’s face it, gyms can be pretty intimidating places at the best of times. Big men, small women and all those mirrors! All this and then the thought of coming face to face with some fancy piece of gym equipment that you haven’t a clue how to use can be enough to send you running to the hills, or at least to the couch!
Fear not though folks, because today I’m going to discuss five pieces of equipment, that you’ll typically find in most gyms. …That’s right! No more referring to items as “thingy” or running the risk of embarrassment when you end up incorrectly using fitness tools.
Here are the top 5 confusing gym tools explained.
1. Swiss Ball
First up is the Swiss Ball, also known as, among other things, a balance ball. A Swiss ball is an over-sized ball that you can sit or lie on. They’re great for strengthening your core and improving your balance and these are useful components for anyone’s fitness routine but especially athletes’.
There are many different exercises you can do. For example, you can lie on your back on the ball and do a crunch to target the stomach muscles. You start off with your feet hip width apart and, if you want to make the exercise harder, move your feet closer together. Taking one foot off the ground would make it harder still.
-Aim to do 3 sets of 20 reps.
2. Bosu Balance Trainer
Also known as the Bosu Ball, this is another fitness tool designed to improve balance and develop your core strength.
It has got a flat platform on one side and has a semi-sphere shape on the other which provides the unstable surface necessary to challenge your balance.
Again, there are many different exercises you can do here but if you’re not familiar with using the Bosu Ball than start off with a basic exercise and progress from there.
Stand on the flat surface with both feet flat on the platform. Brace your abdominals by bringing your belly button in towards your spine and time how long you can stay on the Bosu Ball.
You should be upright and tall throughout, meaning avoid wobbling and leaning to the side.
-Do 3 sets and aim to stay upright for 1 minute for each set. To progress, stand on 1 leg.
-Aim for 1 minute and do this for 3 sets. Remember to repeat standing on the opposite foot.
3. TRX
TRX is a suspension system consisting of handles and straps that are attached to something overhead and is proving pretty popular in classes.
There are a wide range of exercises you can do meaning you can target your whole body with this piece of equipment.
You are using your own body weight to strengthen and tone your muscles while the suspension element challenges your core as you have to balance yourself.
A good upper body exercise for the TRX involves having the handles at hip height.
Take each handle and walk your feet backwards so that you are balancing on your toes with handles under shoulders.
Keep a straight line from your shoulders to your ankles, lower your body down toward the handles bending at the elbows.
Push back up to the starting position, staying on your toes throughout.
-Do 3 sets of 10 reps.
4. Foam Roller
The foam rollers are cylindrical shaped objects which can be used to improve flexibility, reduce pain and improve balance.
They are used in various different disciplines such as physiotherapy, rehabilitation, pilates, yoga and general fitness.
Roll the foam roller under the muscle group you want to target and focus on any tight areas you may find.
There are various different exercises you can use to target several different muscle groups. One involves placing the roller under your calf with your opposite foot on the floor.
Prop yourself off the floor with your hands behind you and keep your hips off the floor.
Roll the foam roller under your calf and focus on any tight areas there may be.
-Perform 10 reps and avoid letting your hips fall.
5. Kettlebells
Kettlebells are basically weights shaped like cannon balls with a handle on top. They are traditionally black in colour but their surge in popularity over the last few years has seen them made in a range of different colours. They are fantastic for developing overall body strength and power while also delivering an effective cardio work out at the same time.
Unlike weight training where the focus is generally on slow, controlled movement, kettlebell movements are performed as fast as possible in an explosive manner while maintaining correct technique and body alignment.
A staple of any kettlebell routine is the kettlebell swing, which targets the whole body.
Stand with feet shoulder width apart, knees slightly bent and abs braced.
Hold a kettlebell in front of your thighs.
Using your hips, push the kettlebell away from your body and as it comes back in toward you squat down letting the kettlebell drop between your legs.
Push up through the heels and straighten your body as you do, lifting the kettlebell to shoulder height and out in front of you.
Squat back down and let the kettlebell swing downwards between your legs.(This is 1 rep)
Ensure your abs remain braced and you’re back flat throughout.
Perform as many reps as you can manage in 30 seconds.
-This is 1 set, perform 3 sets.
A word of caution though, kettlebells require a certain amount of weight training experience in order to perform them safely and correctly. If you are a complete beginner to weight training, start off on machines, progress to free weights and then introduce kettlebells into your routine.
So there you have it, the ins and outs of five pieces of fitness equipment that you would typically find in a gym. Now all that’s left to do is hit the gym and start using them. Enjoy!