To get the most out of your workout routine, it is essential to vary the exercises that you do. This not only helps to keep your body guessing, but also prevents you from getting bored. One of the ways to do this is by using a cable machine. A cable machine is an excellent choice if you’re trying to tone your abs. This machine’s resistance can be adjusted to give you an intense workout while targeting a specific muscle group. This article will help the readers to know how important the cable machine workout routine particularly for women’s.
The Best Cable Machine Workout For Women
There are several types of workout routines you can perform with this machine. Cable machine exercises target the chest, upper body, and abs. They can be performed with a variety of attachments. Select the one that suits your needs the most. Here are a few cable machine workout routine for women’s.
The warm up:
When using cable machine workouts, you should also take time to warm up before using the machine. Doing this can prevent injury, resulting in increased soreness and the need for surgery. A proper warm-up routine should include several warm-up sets and avoid any exercises that would make your muscles too sore
Medium-weight cable: For best results, use a medium-weight cable. Hold the cable’s handle with a tight hinge during the workout. When you reach the top position, squeeze your glutes to squeeze the cable, then lower yourself to a squat. Repeat the exercise a few times.
Lightweight: During cable machine workouts, use a lightweight of fifteen to 30 pounds. Start in a half-squat position with your arms straight ahead. Make sure your shoulder blades are evenly spaced across your upper back. You should also use a cable instead of a dumbbell for this exercise.
1. Seated Row
The most common exercise for using a cable machine is seated rowing. To perform this exercise, you must start at shoulder height and hold the rope handles with both hands. Then, bend your hips toward the floor while extending your left arm in front of your torso. Hold the handle for two seconds, then lower down with control. Once you’ve completed the set, you can repeat the exercise on the opposite side.
2. Chest press
In order to do chest presses, attach a straight bar to the low pulley and lie on your back on a bench with your feet flat on the floor. Then, grab the bar with your palms facing away from you and your hands shoulder-width apart. Press the bar up until your arms are fully extended. Lower the bar back to the starting position.
3. Russian twists
Russian twists are a cable machine exercise focusing on the obliques and the entire core. For this exercise, you’ll need to sit at floor level and grip the handles tautly. Try not to pull or jerk during the exercise. You should be able to do the exercise in a controlled manner without losing control.
4. Bicep Curl
First, position yourself in front of the cable machine with your feet shoulder-width apart and your knees slightly bent. After that, grab the handles of the machine with an underhand grip and let the weight hang at arm’s length. Curl your hands toward your shoulders, contracting your biceps as you go. Return to the starting position and repeat.
5. Front Raise
Start by standing with your feet shoulder-width apart and your knees slightly bent. Grab the handles of the machine with an overhand grip, palms facing your thighs. Keeping your arms straight, raise the handles in front of you until they’re at shoulder level. Return to the starting position and repeat.
6. Tricep extensions
Start by attaching a rope to the high pulley. Grab the rope with your palms facing each other and stand with your feet shoulder-width apart. Bend your elbows and pull the rope down behind your head. Extend your elbows to return to the starting position.
Start by standing with your feet shoulder-width apart and your knees slightly bent. Grab the handles of the machine with both hands and position them at your waist. From here, twist your torso to the right and then bring the handles up and over your head to the left. Return to the starting position and repeat on the opposite side.
8. Cable Squat
Start by standing with your feet shoulder-width apart and your knees slightly bent. Grab the handles of the machine with an overhand grip, keeping your arms straight. From here, squat down, leading with your hips and keeping your back straight. Return to the starting position and repeat.
9. Lateral raise
Attach a D-handle to the low pulley and stand with your feet shoulder-width apart. Grab the handle with your palms facing your legs and let the handle hang at arm’s length by your sides. Keeping your elbows straight, raise the handle out to the side until it’s at shoulder height. Lower the handle back to the starting position.
10. Rear Delt fly
The last cable machine workout is called Rear delt fly. To do this exercise, attach a D-handle to the low pulley and stand with your feet shoulder-width apart. Grab the handle with your palms facing your legs and let the handle hang at arm’s length in front of you. Bend your elbows and bring the handle up to your chest. From here, raise your arms out to the side and back until they’re in line with your shoulders. Return to the starting position.
Adding a cable machine to your workout routine can help you target specific muscle groups and add a new level of intensity to your workouts. Give these routines a try and see how they can help you take your workouts to the next level!
The Best Cable Machine – XMark Home Gym Functional Trainer Cable Machine
- This Cable Machine Easy to adjust
- It has a split-grip pull-up bar
- XMark Comes with an accessories bundle
- Very Expensive
- Too large footprint
Benefits of cable machine workout
A cable machine workout routine can effectively target the upper body and gain strength. Cable machine workouts can help you burn fat and build muscle. A good cable machine routine will help you build lean muscles and develop your lats. To create a full-body workout, you can do three exercises using the cable machine. You can perform each exercise multiple times daily, and you’ll soon see results.
Cable machines are convenient and versatile pieces of fitness equipment. They are most commonly used for upper body exercises. When used properly, they can help you build strength and core stability in various ways. Because you can adjust the tension and time under tension, cable machines can help you build a more effective and efficient training routine.
Advantage to do cable machine workout
One of the main advantages of cable machines is that they provide consistent resistance to weight. Unlike a static weight machine, cable machine resistance is constant and flat. This ensures that you can use heavier weights without risking injury. Another advantage of cable machines is that they’re safe for beginners.
Things to keep in mind
While cable machine is a great way to incorporate resistance training into women’s workout routine, you should focus on technique and form. Start with a lightweight and increase it gradually as you become stronger. And remember to consult your doctor before starting any new exercise routine. You don’t want to cause any injury.
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