How To Use Curves Equipment

SHOULDER PRESS/LAT PULL - Works the deltoids, latissimus dorsi and trapezius muscles of your body. Sit firmly on the machine in an upright position with your entire back resting against the seat. Your head should be upright; however, if it's more comfortable for you to lean back, then do so. Grasp the handles firmly, allowing your feet to hang freely or rest on the floor. Do not tuck your feet behind the floor bars. Start at shoulder height and lift the handles until your arms are almost straight. Pull down to shoulder height, using a full range of motion. Pull fast enough to get good resistance, hearing the swish each time.

LEG EXTENSION/LEG CURL - Works the hamstrings and quadriceps muscles of your body. Enter the machine from the side. Sit firmly on the machine, allowing your head to remain up, or lean back, whatever works best for you. Take hold of the handles firmly. Place your ankles between the pads, allowing your feet to relax. Avoid flexing your toes. Lift your legs up and down as fast as you are able without hitting at the top or the bottom. If you are short, you may wish to place one of the back pads at your lower back. If you have longer legs, there is a wedge pad you can insert under your knees.

BICEP/TRICEP - As noted by its description, this machine works the biceps and triceps. Sit firmly on the machine. Keep your back and shoulders aligned. You can avoid slouching by holding your abdominals tight. Place both wrists between the pads making fists with your thumbs on top. Keep your feet flat on the floor. Alternate your arms as you pull and push down, using a full range of motion. Go fast enough to get adequate resistance (make sure you hear that swishing sound). Be sure you do not hit the top or bottom. You want to keep a fluid movement. If you are short, you can stand slightly above the bench while leaning against the chest pad. This works extremely well.

LEG PRESS - The muscles used on this machine are the gluteals, hamstrings, quadriceps and lliopsoas muscles. Enter from the side of the machine and allow your back to rest against the back support of the machine. Take hold of the handles firmly. Put your feet on the pedals with your toes approximately one inch above the top of the footpad. Power forward and come back slowly, avoiding moving rhythmically to the music. If you happen to be very short, place the square black pad at the lower part of your back. Others do not need it.

AB/BACK - The erector spinae and abdominal muscles are used on this machine. Sit firmly on the machine keeping your spine aligned in a neutral position. Avoid slouching by holding abdominals tight. Firmly take hold of handles. Arms should be rigid without locking the elbows. Feet are to hang freely or rest on the floor. Do not tuck them behind the bars. Exhale as you quickly curl forward, being sure that you head does not goe below your heart. Curl back and pull the bar until your back touches the seat. Pause for two seconds and repeat. If you have very long arms and/or broad shoulders, you can use the side handles while forming a "barrel hug" with arms stationed in place during reps.

HAP ABDUCTOR/ADDUCTOR - This machine works on the adductor muscles and the tensor fascia latae. Open the legs of the machine and enter from the front. Sit on machine firmly, allowing your back to rest against the back support. Hold on to handles firmly and put your legs between the pads. Be sure toes always remain pointed up (flexed). Start with legs together, but not locked, then extend your legs to the sides as far as is comfortable for you (each individual is different). Briskly bring back to the center without hitting pads together. You do not have to extend legs extremely far to get a good workout - the more reps you do and the faster you do them will bring better results. If you have short legs or lower back problems, you can sit to the edge of the seat, supporting you upper back by grasping the handles with arms straight up and down.

CHEST/BACK - The muscles worked on this machine are the rhomboids, pectoral and latissimus dorsi. When sitting on this machine make sure that your entire back is resting against the seat. Sit upright, allowing your head to remain up or, if it is more comfortable for you, lean back. Grasp the handles firmly. Position them even with the midline of your chest. Keep your elbows aligned with your chest during each repetition. Make sure your feet hang freely or rest on the floor. Push the handles forward quickly, making sure you do not lock your elbows. Bring handles back to starting position. Move full range of motion, making sure you go fast enough to get adequate resistance.

SQUAT - Your gluteals, quadriceps, iliopsoas and hamstring muscles are the muscles targeted on this machine. Stand on the edge of the platform. Life pads above shoulders and step under them. Grasp the handles with your palms down. Place feet shoulder width apart. Slowly squat while extending buttocks back. Extend knees forward, but not past toes. Lower yourself until thighs are parallel to the floor. Power up and repeat (making sure you always go down slowly and come up fast). If you have a lower back problem, you can perform a small range of motion while decreasing speed and intensity.

LATERAL LIFT - This machine targets the obliques and quadratus lumborum. Stand straight on the machine, keeping your shoulders relaxed and aligned throughout the movement. Grasp the handles. Place your feet shoulder width apart keeping a soft knee. Lift handle with arms straight, bending torso in opposite direction with oposing muscles. Move full range of motion, going fast enough to get adequate resistance.

GLUTE - This machine concentrates on the hamstring, gluteals, quadriceps and iliopsoas muscles. Step into the machine and brace yourself against the chest pad. being careful not to slouch. Lean forward and allow your arms to rest on the pad, keeping elbows and knees within the plane of motion. Hold the handles firmly. Place one foot on the pedal with the middle of your foot making contact with the pedal. Stand on resting leg while keeping a soft knee. Fully extend your leg back as quick as you can and then bring your knee back slowly to create resistance. Repeat. After fifteen seconds switch to the other leg using the same technique. Do not lock your knees. Avoid hyperextension of the lower back.

PEC DEC - Four muscle groups are targeted on this machine - pectoral, rhomboids, latissimus dorsi and trapezius. Sit firmly on the machine, allowing your entire back to rest against the seat. Allow your head to remain up. If it is more comfortable for you, however, you can lean back. Place elbows between the pads. Hold handles gently. Be sure your feet hang freely or rest on the floor. Start with your arms in back position. Bring elbows together in front. Push back with arms and avoid pulling with your hands. When coming forward move toward the midline of your body. Avoid hitting the machine when going back or coming forward. You want a fluid motion. Go fast enough to get adequate resistance.

OBLIQUE - As you would rightly guess, your obliques are getting the workout on this machine. Sit firmly in the machine. Lean forward forming a box with forearms, upper arms and shoulders. Look directly between the handles. Keep spine aligned with seat back. Take hold of the handles with hands crossed and around the bar. Cross your ankles and squeeze your knees against the roller pad for lower body support. Rotate from side to side with a 10-2 range of motion. Go fast enough to create adequate resistance, concentrating on moving only the upper part of your body.

RECOVERY STEPPER - This machine is used in place of a recovery station on the circuit and is not intended to work any of your muscles. Stand upright on the steps. Keep upper body upright and centered over the legs, keeping your back straight. Grap handles firmly. Keep feet firmly planted on the step. Avoid staying on your toes and do not lean on the machine with your arms. Number 1 = low, number 2 = moderate and number 3 = high.

The above is to be used as a reference guide for your workout, but remember, if you have any questions at all while you are exercising on the circuit, do not hesitate to ask the associate who is working at that time. She will definitely try to address your concerns, and if she does not have the answer to your question, she will get it for you from someone who does.

REMEMBER - the hardest part of your three-times-a-week workout is to get to the facility, but by faithfully coming, you will reap so many benefits - both physically and mentally. Will we be seeing YOU soon?

FIFTH ANNIVERSARY SPECIAL

CURVES DEARBORN is having their fifth anniversary and we are celebrating it in a BIG way - for YOU.

If you have ever thought about becoming a member of our Curves Dearborn family, now is absolutely the best time for you, financially, to do so. Why is that, you say! If you join Curves Dearborn during the first two weeks in November, you will not be required to pay ANY activation fee. That is correct - NO activation fee. That is a savings of $149.

To obtain this tremendous savings, all you have to do is stop in at the Dearborn Curves, bring in $34 for your first month, sign a one-year contract to have your credit card or checking account debited for $34 a month and you are ready to go. It's just that simple.

What day will we be seeing YOU?