This is an excerpt from Fitness Running-3rd Edition by Richard Brown.
Strength Training With Equipment
If you go to a gym, you can choose from many types of strength-promoting equipment, including free weights and almost any type of machine using any type of movement you can imagine. Table 10.4 lists 10 basic movements you can do with free weights, dumbbells, or machines. Exercise instructions and illustrations are included following the table. Practice the motion you will use in the exercise five or six times without weight before you start each exercise.
Select dumbbells or a bar that is the appropriate weight. Bring the weight off the floor so it is in front of the body and your arms are straight (a). If using a bar, grip the bar so that the hands are 3 or 4 inches (7.6-10 cm) apart and bring it up to your chin (b). If you're using dumbbells, lift the weight to your chest. Return the weight to the starting position. Do 1 set of 8 repetitions.
Put an appropriate weight on the weight bar. Lie facedown on a leg curl bench and place your ankles under the footpads (a). Bend the knees and lift the weight until the lower legs are perpendicular to the floor (b). Return your legs to the starting position. Do 1 set of 8 reps.
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