Many exercisers, especially bodybuilders, like to use free weights such as dumbbells and barbells. They are missing out on great exercises that will lead to strength gain by simply using a cable machine. You can use this resistance equipment for almost every exercise to build strength and endurance. Cable systems provide many exercises that can be performed in one location, saving moving from machine to machine. Here are 13 cable exercises.
Lower-Body Cable-Machine Exercises
Standard lower-body exercises, which should be part of your routine. Including squats, adding lunges, and performing step raises become more challenging when performed with cable systems. The cable forces you to engage your core muscles as you work to stabilize and strengthen yourself to prevent yourself from falling over. Since the cable support system is in front or back of the lifter, the positioning of the machine provides a force that tries the center of gravity, unlike lifting beneath the weight. Stand at a distance from the weight stack and seek to create a smooth motion without smashing the weights together at the return position. This increases muscle stamina and stability.
Step-Up Leg Raises
Upper-Body Cable-Machine Exercises
The cable ads core stability, density and power to your upper-body. Exercises can target muscles from different positions. All of the standard curls and presses are included here and can be modified, keeping correct form. Many can be performed standing or seated. Again, don’t crash the plates as you return to starting position for each of the exercises, but seek to have fluid motion. Enjoy yourself as you work on building your chest muscles, strengthening your shoulders, increase your back strength and stability and increasing arm mass.
Chest Press With Split-Stance Single-Arm
Shoulder Press With Split-Stance Single-Arm
Cable Row Single-Arm or Standard Two-Arm Row
Cable Pulldown While Half-Kneeling Single-Arm
Core Cable-Machine Exercises
Each exercise, whether upper-body or lower-body helps work and train your core because of the nature of the cable machine system. The following exercises challenge your core strength stamina and stability further. The key is to keep your body in position, even though the weights try to force the lifter to bend or rotate. Performing these exercises will add to your core strength and help produce the lean trim look you’ve been looking for.
Side-Plank Cable Row
An awesome benefit of using a cable system, compared to free weights, is evident to many exercisers. Often lifters do not have the same strength in corresponding body parts (ie: their left arm is weaker than the right arm). Cables equalize weight and cause weaker areas to grow in strength without detriment to the corresponding limb.
As the first days of summer begin, many women try to get in their best possible shape to show of their bikini body. While it’s easy to pledge to work out and eat healthy, sticking to that pledge isn’t always so easy. One good way to meet your goals is to create a plan to achieve the body you want. But when you making a plan is difficult and you aren’t sure where to start, sometimes what’s needed is some professional advice. If you want to get in your best bikini shape ever, you might want to try fitness icon Kayla Itsines’ Bikini Body Guide (BBG.) The Kayla Itsines BBG Workout is a twelve-week program to get you ready to flaunt your bikini body. By following the plan, you can kick-start your metabolism and get in the best shape of your like, and it works for women of all body sizes! Kayla’s plan has two parts, one focused on bikini body workouts and the other on eating healthy and clean.
12-Week Workout Plan
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Having said that, you can find a lot awesome workouts with Kayla on YouTube, like this one:
Eat Better and Feel Better
The other part of Kayla’s method is the 90-page clean eating plan. This section first teaches women how to eat clean and the benefits of healthy eating, before offering recipes and cooking suggestion. The guide highlights certain foods you should eat, such as fat-burning foods, as well as foods you should avoid and why. While Kayla’s clean eating plan will speed up your metabolism and help burn fat, that doesn’t mean the food isn’t delicious! The guide offers examples of tasty recipes cooked with healthy ingredients to help get you started. Eating clean will not only help you burn fat and get in great shape, but it will also improve everything from your mood to sleep to the shine of your hair. A vegetarian clean eating guide is also available now for those with dietary restrictions.
Ebook Available Anywhere With Online Discounts
Because the BBG guide is in ebook form, it is available instantly wherever you are, be it at home or on vacation in the Caribbean. To date, the guide has worked wonders for thousands of women around the world, and has been featured in various publications from Today to Women’sHealth to the New York Times. Best of all, discounts as high as 80% are now available on the complete BBG workout program bundle, making it affordable as well as effective. If you’ve been longing for your perfect bikini body but had trouble sticking to your plan or achieving results, look to the Kayla Itsene’s Bikini Body Guide to help.