Weight Lifting

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Team Xplore's picture
Team Xplore
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ecu.edu/crw

In this video, we will demonstrate how to effectively utilize the Cybex Arm Curl, which targets your Biceps muscles.
First, align the seat height so that your arms are straight and supported by the pad.

Adjust the weights to a setting you will feel comfortable lifting but will get you maximum results.

Next, line up your elbows on the machine.

Grasp the handles and pull the handles towards your body while squeezing your upper arm muscles.

This machine works your Biceps, Brachialis, and Brachioradialis here. Make sure you fully extend your elbows as you lower the weight all of the way down. Make sure you keep breathing throughout each repetition.

For additional help on the Cybex Arm Curl, or any equipment in the Student Recreation Center, we have Fit Trainers here in the fitness area during operational hours. Look for their purple shirts and ask for help!

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Team Xplore
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ecu.edu/crw

In this video, we will be demonstrating how to effectively utilize the Cybex Arm Extension, a great exercise to use to zone in on your Triceps muscles.

First, align the seat height so that your upper arms are resting fully on the support pads.

Next, adjust the seat back so that your elbows are lined up on the machine

Adjust the weights to a setting you will feel comfortable lifting but will get you maximum results.

Grasp the handles and push the handles towards the floor by squeezing the muscles in the back of your arms.

Your triceps are working hard here. Work towards keeping the back of your upper arms on the pad of the machine through the entire rep and breathe freely.

For additional help on the Cybex Arm Extension, or any equipment in the Student Recreation Center, we have Fit Trainers here during operational hours. Look for their purple shirts and ask for help!

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Team Xplore
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ecu.edu/crw

In this video, we will demonstrate how to train your chest by effectively utilizing the Cybex Chest Press.

First, adjust the seat back to your preferred position.

Next, adjust the seat height so that the handles are at mid-chest.

Adjust the weights to a setting you will feel comfortable lifting but will get you maximum results.

Next, select a hand position that allows your hands to finish in line with your shoulders.

Now, push the handles forward until your arms are fully extended and release your arms back slowly

This machine works your Pectoralis Major, Anterior Deltoids, and Triceps. Make sure you always have full control of the movement.

For additional help on the Cybex Chest Press, or any equipment in the Student Recreation Center, we have Fit Trainers here during operational hours. Look for their purple shirts and ask for help!

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Team Xplore
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ecu.edu/crw

In this video, we will be showing you how to effectively utilize the Cybex Leg Press which is a great exercise for building overall lower body strength.

First, adjust the back pad to a comfortable angle.

Next, adjust the seat to the desired start position of about 90 degrees at the knees.

Adjust the weights to a setting you will feel comfortable lifting but will get you maximum results.

Now, position your feet on the footplate shoulder width apart and toes slightly pointed outward.

Finally, use your legs, hips and glutes to press into the footplate until your legs are fully extended and then return back to the starting position.

This machine is working your quadriceps, gluteus maximus, and your hamstrings. Try to exhale as you press forward with your legs. Keep your breath flowing, and work to keep your back position stable during the exercise, avoid shifting or allowing your back to arch during the movement.

For additional help on the Cybex Leg Press, or any equipment in the Student Recreation Center, we have Fit

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Team Xplore
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Here is a tough chest/upper body workout. This channel will provide pilates, weight lifting, endurance, and employ all types of fitness to give the viewership an experience worthy of coming back. Please post questions and comments and suggestions for future videos. Please consult a physician before starting any exercise program.

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Team Xplore's picture
Team Xplore
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ecu.edu/crw

In this video, we will demonstrate how to effectively utilize the Cybex Eagle Pulldown and show you how to set up this upper back exercise for best results.

First, adjust the seat height to align shoulders with the height decal on the machine.

Next, adjust the thigh pad for stabilization during the exercise. You should feel secure in the machine, but comfortable.

Adjust the weights to a setting you will feel comfortable lifting but will get you maximum results.

Grasp the handles and sit with thighs under the pad

Finally, pull the handles down until your elbows are approximately level with your shoulders.

Keep your mid-section braced, chest lifted, and as always, breathe throughout the exercise.

You can also pull the handles out towards the side while pulling down to make the movement more difficult.

This machine is working your Latissimus Dorsi or "Lats" and Biceps are working hard here. Keep in mind that this exercise takes a little practice so be patient, and give yourself a few attempts at this exercise to get

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Team Xplore
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fitnessweightlosscenter.com - Upright Rows | Traps Workouts - The upright row is a multi-joint exercise that not only works the front and middle heads of the deltoids, but also works your biceps and your trapezoids as secondary or auxiliary muscles. This is a great exercise for giving width to your shoulders and for raising your trapezius muscles as well. It's a great upper body exercise and will really help to broaden out the base of the neck and the shoulder line.

Be very careful with how much weight you use for this exercise. Too much weight leads to bad form, which in turn will cause shoulder injury. I've seen this too many times so please do not allow jerking and swinging of the weights. If you suffer from shoulder problems, then stay away from upright rows and substitute this exercise by some form of lateral raises coupled with shrugs.

The shoulders are among the body parts most likely to be injured during resistance training. And upright rows are one of those exercises which could injure them. Most of those who regularly hit the weights do this exercise incorrectly

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Alycia Darby's picture
Alycia Darby
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One easy exercise to get great shoulders without bulking up.

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