LITTLE ROCK — Over the years, I've used the cable machine to exercise nearly every muscle group in the human body. This outstanding piece of exercise equipment can be adjusted and manipulated to apply resistance to movement patterns that simply wouldn't be possible otherwise.
This week, I'll present some of the more signifi cant advantages of adding the cable machine to your routine, and I'll introduce one of my favorite cable exercises to date.
Basic strength workouts use weight-stack machines (also known, oddly enough, as "selectorized" equipment) and free weights but often fail to visit the cable machine. At first glance, the cable machine appears intimidating and complicated. It's big, made of steel, and it usually stands in the freeweight section of a fi tness center.
While its appearance may be beastly, the cable machine is a very user-friendly piece of exercise equipment. Each side has a separate weight stack and an adjustable pulley to which you can add a variety of handles and handlebars.
The versatility of the cable machine also allows for userdefined movement paths. In other words, you decide whichdirection to pull or push the resistance. This is particularly useful for core training, athletic training and rehabilitation.
The fitness industry has definitely picked up on the versatility of the cable machine, given the variety of attachments available. You can buy many types, ranging from a lamb's wool ankle strap to a V-shaped triceps press-down bar - and everything in between. The attachment options allow for training different bodyparts in new and exciting ways.
This week's exercise uses only one side of the cable machine, but can be quite a challenge depending on your experience level. The Core March is truly a one of a kind move designed to entertain even the most seasoned exercisers.
1.
Adjust one pulley on the cable machine to the highest setting and attach two single handle grips to it.
2.
Adjust the weight to a medium resistance level.
3.
Grasp the handles and face your body away from the weight stack.
4.
Extend your arms fully and press your hands forward until they are two or three feet in front of your head.
5.
Your feet should remain back by the weight stack to counterbalance the resistance in your hands.
6.
At this point, your body will be tilted considerably forward, placing a great deal of resistance on your core.
7.
Simply march your feet in place by picking up your right knee to chest level, placing it back down and then picking up the left knee.
8.
Repeat this motion as you hold the handles (and the resistance) out in front of your body.
9.
Do two or three sets of 12 to 15 marches in place.
The Core March seems a little weird at first, but you'll feel it begin to kick in after the fi rst few repetitions. Remember to tighten your abdominal muscles to get the most out of the exercise. Enjoy!
Former Arkansan Matt Parrott owns H-P Fitness LLC in Kansas City, Mo. He has a doctorate in education (sport studies), a master's in kinesiology and is certified by the American College of Sports Medicine.
ActiveStyle, Pages 25 on 08/24/2009