– English Lyrics

Lyrics & Translation

[English]

[Music]

does fear of using gym equipment

incorrectly and looking stupid at the

gym keeps you from going to the gym if

it does i have some tips and tricks i'd

like to share with you so that you can

go into the gym feeling a lot more

comfortable and confident keep watching

here on my channel i share with you

information on how to start your fitness

journey and how to reach your fingers

goals efficiently if you're new to my

channel consider subscribing

when i first started going to the gym

the only thing i would do was cardio

because i didn't know how to use any of

the other gym equipment i was already

like this skinny little asian girl and i

felt like people were already judging me

because of that and i didn't want to

look even more stupid by trying to use

the other gym equipment and

doing it wrong

but by letting my fear get in the way i

really did myself a disadvantage because

all the time i spent being comfortable

on the cardio machines could have been

better spent learning how to use the

other gym equipment and reaching my

fitness goals faster

anyways i want you guys to be better

cropped than i was so that when you go

into the gym you can go feeling a lot

more comfortable a lot more confident

and reach your fitness goals faster so

i'm going to share with you guys how to

use some really basic gym equipment

the first machine we're going to look at

is the leg press before we get started i

just want to point out that every

machine has instructions on it like you

see the leg press has here at the very

top

the instructions will show you what

muscles the machine works and how to use

the machine be sure to refer to the

instructions if you ever need help with

the machine

the first thing we'll adjust on the leg

press is the amount of weight we want to

do this take the pin and insert it into

whatever weight you like

the weights on the bottom go up by 20

pounds but if you don't want to add

another 20 pounds you can use a weight

selector at the top which goes between 0

and 15 pounds to use it simply pull it

out towards yourself turn the knob until

your desired weight is at the top and

then release the knob back into place

the next thing we'll adjust on the leg

press is the height of the seat the

shorter your legs are the farther down

you'll want the seat and vice versa to

adjust the height of the seat pull the

lever on the left hand side of the chair

up this releases the chair and you can

now pull it up or down to whatever

height you'd like to set the seat back

into place simply release the lever

then just take a seat on the leg press

and begin

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the next machine is the assisted pull-up

slash dips machine to do these exercises

assisted make sure the knee rest is up

to do these exercises unassisted place

the knee rest down to put the knee rest

into place pull the lever out to the

right and push the rest up or down

like the leg press use the pin to select

the amount of weight you want to remove

from your body weight the handles can

also be adjusted to be closer or farther

away from your body

use the steps on the machine to help you

get up you cannot proceed to doing your

pull-ups chin-ups or triceps

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this is the pack fly slash rear delt

machine there are two places to adjust

on the top and the seat the levers on

the top will adjust the location of the

handles to adjust these pull the levers

down move the handles to where you need

them and release the lever to set the

handle into place

to adjust the height of the seat simply

pull the lever on the right hand side of

the seat up and pull the seat up or down

release the lever to set the seat into

place then select your desired weight

and you can proceed to the exercise

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this is the leg extension machine there

will be three places to adjust the first

will adjust how far back your feet will

go a second will adjust how far down

your shins the bar will come

the third will adjust how far up or back

in the chair you will sit typically the

shorter you are the farther up you'll

sit to adjust the first two push the

button on top of the handle down then

shift the adjuster to wherever you need

it and release the button to set it

there as you can see there are numbers

and letters to indicate the different

settings to adjust the back of the seat

pull the lever out to the right of the

chair push the back forward or back and

release the lever to set the back of the

chair into place select your desired

weight and begin your exercise

[Music]

we are now going to move on to cables to

adjust the height of the cable use this

lever on the bottom pull it out shift it

to whatever height you need it and

release the lever to set it back into

place set the weight to your heart's

desire for free weight cables you'll

typically see these weights that look

like gigantic toe separators to add

about two and a half pounds

this thing i'm holding in my hand is

called an attachment there are a lot of

different kinds of attachments the kind

of attachment you will use will depend

on the kind of exercise you're doing

every attachment has a hole that can be

used to be attached to the hook on the

cable simply open up the hook and put

the attachment on then go ahead and do

your exercise

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this here is a loud pull-down machine

the only thing you need to adjust here

is a cushioned bar on top of your legs

to adjust this pull the lever out to the

right shift the bar wherever it suits

you and release the lever to set the bar

back into place you can also switch out

attachments on the lap hold down at the

very top here select your desired weight

and you can start the exercise

next is a seated cable row machine the

only thing you'll need to do is switch

the attachment to whatever you need

select your desired weight and you can

begin your exercise

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squat rack this thing i'm holding is

called a bar catch just the height of

these pull the catch up and out towards

yourself then insert it back into the

slots do this on both sides real quick i

just want to point out that the plates

on the side of the squat rack usually go

in the order of two and a half to five

pound plates on the top 10 pound plates

underneath these 25 to 35 pound plates

and then 45s on the bottom i'm going to

place a barbell on the bar catches and

adjust the guards you'll want to adjust

these just like you do with the bar

catches then add plates onto the ends of

the barbell

this here that i'm holding is called a

collar

you put this on the outside of the

plates to prevent them from sliding to

open it up press the handles together

and slip it onto the end of the barbell

when you release the handles the collar

will tighten around the barbell you can

now go ahead and perform your exercise

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the last machine you will be going over

is a smith machine the first thing i'll

be adjusting are the safeties on the

bottom to move them simply hold the

handle lift the bottom of the safety up

and slide the safety to wherever you

need it and set the bottom of the safety

back down to hook it on then move the

bar to do this lift the bar up bringing

it out of the hooks and rolling it

forward so it doesn't catch back onto

the hooks to set it back on the hooks

roll the bar backwards and set it down

add plates if you want and begin your

exercise

[Music]

this here is what we call a bunch to

adjust the angle of the back of the

bench lock the lever underneath pull the

lever out and push the back up or down

once at the height you need release the

lever you can move the bench by holding

the handle underneath the seat at the

bench pulling it up and using the back

wheels to move the bunch around thank

you so much for taking the time to watch

this video and i hope you found it

helpful if you feel like you can walk

into the gym now feeling a lot more

confident please make sure to give this

video a thumbs up subscribe to my

channel like me on facebook and follow

me on instagram if you have any

questions for me or requests of other

videos you'd like me to do please make

sure to leave all of that in the comment

section below i look forward to seeing

you guys next time and i hope you all

have a fabulous rest of your day

[Music]

you

Key Vocabulary

Vocabulary	Meanings
equipment /ɪˈkwɪpmənt/ A2	noun - tools or machinery needed for a specific activity
confident /ˈkɒnfɪdənt/ A2	adjective - feeling sure about your abilities or decisions
adjust /əˈdʒʌst/ A2	verb - to change or move something to improve its fit or function
machine /məˈʃiːn/ A1	noun - a piece of equipment with moving parts that performs a particular task
weight /weɪt/ A1	noun - a measure of how heavy an object is
exercise /ˈɛksərsaɪz/ A1	noun - physical activity to improve health or fitness
fitness /ˈfɪtnəs/ A2	noun - the condition of being physically fit and healthy
instructions /ɪnˈstrʌkʃənz/ A2	noun - information telling you how to do something
assisted /əˈsɪstɪd/ B1	verb - helped or supported in doing something
efficiently /ɪˈfɪʃəntli/ B1	adverb - in a way that achieves maximum productivity with minimum waste
journey /ˈʤɜːrni/ A2	noun - a long and often difficult process of personal change and development
cardio /ˈkɑːrdi.oʊ/ B1	noun - exercise that increases heart rate, such as running or cycling
disadvantage /ˌdɪsədˈvɑːntɪdʒ/ B1	noun - an unfavorable or harmful condition
proceed /prəˈsiːd/ B1	verb - to continue or begin a course of action
attachment /əˈtætʃmənt/ B1	noun - a part that can be attached to a tool or machine to perform a specific function
barbell /ˈbɑːrbɛl/ B2	noun - a long metal bar used in weightlifting, with weights at each end
collar /ˈkɒlər/ B1	noun - a device that fits around the end of a barbell to secure weights
squat /skwɒt/ B1	verb - to adopt a position where the knees are bent and the buttocks are near the heels
plate /pleɪt/ A1	noun - a flat, round piece of metal used as a weight in weightlifting
safety /ˈseɪfti/ A2	noun - the condition of being protected from danger or risk