Use a treadmill! Grab the grips and press the belt backward to start "running" while the machine is off. These pushes strengthen your posterior chain—glutes, hamstrings, etc.—for greater outcomes than treadmill running.
Rows are the finest back, posture, and calorie-burning workout. A Smith machine enables you rapidly change the bar height and track your progress.
Airdyne bikes let you push against resistance with your legs and arms. This total-body aerobic exercise smokes your body and lungs for massive fat reduction.
Rowing is another terrific calorie-burner, but don't let the name mislead you—this activity works your bottom body as well as your upper body.
Cable machines may be the finest gym "machine." Pulleys provide consistent tension and resistance throughout a workout, unlike free weights, which are toughest in the middle and easy towards the end.
Pull-throughs strengthen glutes and hamstrings. They teach you how to bend your hips while protecting your lower back, which applies to most athletic activities.
Lat pulldown machines are wonderful alternatives to bodyweight pull-ups if you don't have a band or don't want to use one. So you can gain strength and ultimately accomplish bodyweight pull-ups.
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