{"id":22773,"date":"2010-06-07T01:10:37","date_gmt":"2010-06-07T06:10:37","guid":{"rendered":"https:\/\/www.dietsinreview.com\/diet_column\/?p=22773"},"modified":"2010-06-06T21:48:23","modified_gmt":"2010-06-07T02:48:23","slug":"top-3-gym-machine-exercises","status":"publish","type":"post","link":"https:\/\/dietsinreview.com\/diet_column\/06\/top-3-gym-machine-exercises\/","title":{"rendered":"Top 3 Gym Machine Exercises"},"content":{"rendered":"<p><a href=\"https:\/\/www.dietsinreview.com\/diet_column\/06\/top-3-gym-machine-exercises\"><img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-22846 alignright\" title=\"gym_machine\" src=\"https:\/\/www.dietsinreview.com\/diet_column\/wp-content\/uploads\/2010\/06\/gym_machine-300x211.jpg\" alt=\"\" width=\"300\" height=\"211\" srcset=\"https:\/\/dietsinreview.com\/diet_column\/wp-content\/uploads\/2010\/06\/gym_machine-300x211.jpg 300w, https:\/\/dietsinreview.com\/diet_column\/wp-content\/uploads\/2010\/06\/gym_machine.jpg 669w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/a>Finding time to exercise\u00a0these days requires dedication and a huge time commitment. As a personal trainer, I am in the gym 24\/7 and have no excuse not to workout. It is recommended that you work out for at least 30 minutes a day for five days a week. This includes walking, jogging, hiking, weight training,<a title=\"fitness classes\" href=\"https:\/\/www.dietsinreview.com\/diet_column\/12\/most-popular-fitness-classes\/\" target=\"_self\"> fitness classes<\/a>, etc.<\/p>\n<p>But after driving to the gym, changing clothes, and warming-up, it&#8217;s already been 45 minutes. Tacking on another 30 minutes is brutal. With that in mind, there are three machines in the gym\u00a0that are extremely important to use if you&#8217;re lacking time: chest press, seated row, and leg press.<\/p>\n<p><!--more--><\/p>\n<ul>\n<li>The chest press focuses on three main muscle groups: the chest, shoulders, and triceps. There are a million different variations of the chest press that you can do, but the chest press is the safest and quickest one to get the desired results.<\/li>\n<\/ul>\n<ul>\n<li>The seated row is designed to hit the back (rhomboids and latissimus dorsi) and the <a title=\"bicep exercises\" href=\"https:\/\/www.dietsinreview.com\/diet_column\/07\/top-5-biceps-exercises\/\" target=\"_self\">biceps<\/a>. There are also a ton of different exercises for the back and biceps, but the seated row (if performed correctly) is the most efficient exercise for these parts of the body.<\/li>\n<\/ul>\n<ul>\n<li>Lastly, the leg press focuses on the total lower body. The <a title=\" butt exercises\" href=\"https:\/\/www.dietsinreview.com\/diet_column\/10\/the-ultimate-butt-burning-workout\/\" target=\"_self\">glutes<\/a>, hamstrings, quadriceps, and calves\u00a0are all targeted if performed correctly. The leg press is a safer form of a squat that does not load the spine (carry weight on shoulders). There are different styles of leg presses, but I recommend using the type that pushes the weight away from the body rather than the body moving away from the weight (see below).<\/li>\n<\/ul>\n<p>Below is a list of examples of the chest press, seated row, and leg press. I recommend performing two to three sets of 12 to 15 repetitions at a medium weight. The goal is to feel a good burn toward the last few repetitions of each set. Good luck!<\/p>\n<p><strong>Top 3 Exercise Machines To Use At The Gym:<\/strong><\/p>\n<p><script src=\"http:\/\/www.physicalfitnet.com\/video_syndication\/embed\/js.aspx?chid=164&amp;pid=7CD58ACC584612579209C593BF6B6F47\" type=\"text\/javascript\"><\/script><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Finding time to exercise\u00a0these days requires dedication and a huge time commitment. As a personal trainer, I am in the gym 24\/7 and have no excuse not to workout. It is recommended that you work out for at least 30 &hellip; <a href=\"https:\/\/dietsinreview.com\/diet_column\/06\/top-3-gym-machine-exercises\/\">Continue reading <span class=\"meta-nav\">&rarr;<\/span><\/a><\/p>\n","protected":false},"author":11,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[18],"tags":[3455,152],"class_list":["post-22773","post","type-post","status-publish","format-standard","hentry","category-fitness","tag-exercise-machines","tag-gym"],"acf":[],"_links":{"self":[{"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/posts\/22773","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/users\/11"}],"replies":[{"embeddable":true,"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/comments?post=22773"}],"version-history":[{"count":20,"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/posts\/22773\/revisions"}],"predecessor-version":[{"id":22855,"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/posts\/22773\/revisions\/22855"}],"wp:attachment":[{"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/media?parent=22773"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/categories?post=22773"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/tags?post=22773"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}