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Exercises to Do on a Weider 8630 Gym
Strength training is an important part of any balanced fitness program, according to the American Council on Exercise. You can create a strength-training routine with little more than your own body weight and improved weights for resistance. But home gyms like the Weider 8630 exist purely to make strength-training more convenient. The dual-stack Weider 8630 offers you a fairly standard array of exercises for every major muscle group.
The chest press works your chest, shoulders and arms; it's the machine version of a bench press. Sit on the right-hand bench. Place one hand on each of the press handles, located to either side of your chest. Press the handles forward until your arms are straight but not locked. Keep your back flat against the bench as you do this. Return to the starting position and repeat.
Pec flyes effectively isolate your chest muscles, allowing you to work them with minimal involvement from your shoulder and arm muscles. Sit down in the right-hand bench. Place your forearms—elbows bend and fingers pointing up—against the cylindrical pads on either side of you. Bring your arms together in front of you, as if they were the covers of a book being closed. Return to the starting position and repeat.
The leg press works your glutes, quads and hamstrings. It's an unusual exercise to find on a home gym. Sit down in the same bench as for the chest exercises and place both feet on the leg press platform in front of you. Your knees should be bent at an angle no sharper than 90 degrees. Extend your legs, pressing the platform away from you. Return to the starting position and repeat.
Like pec flyes, the leg extension isolates one major mover from a set of muscles that typically work together—in this case, your quads. Sit down on the left-hand bench and drape your legs over the top pad on the leg attachment. Place your shins behind the bottom roller. Extend your legs, swinging the bottom of the attachment up and away from the Weider 8630 frame. Return to the starting position and repeat.
Like the leg extension, the leg curl allows you to isolate a muscle group that normally works en concert with your other leg muscles: your hamstrings. Stand facing the left-hand bench. Position one leg with your knee against the upper foam roller on the leg extension. Place your calf, just above the ankle, against the lower roller. Bend that knee, curling your heel up toward your buttock on the same side. Return to the start and repeat for a full set before switching to the other side.
The lat pulldown works every single major muscle in your back, along with your shoulders and the pulling muscles in your arms. Attach the lat pulldown bar to the high pulley, located above the left-hand bench. Sit on the bench, pulling the bar down with you. Sit up straight and pull the bar down toward your upper chest. Extend your arms, allowing the bar to raise until your arms are straight but not locked. Then repeat.