How to Work Out at a Gym for Free

How to Work Out at a Gym for Free

You’re likely one of the many who made promises to get healthier and in shape this year. Unfortunately, quite a few who made those resolutions aren’t going to stick to them for one reason or another. The key is finding what works for you and often going to a gym is a great solution for people who need a bit of motivation to work out, especially if they go with a friend.

However, what do you do if you really want to work out at the gym and don’t have the money to do so? Ntaifitness gym equipment recommend, consider trying one of the following ways to work out at the gym for free.

Get a guest pass from the gym

Gyms want new members, and in order to help make that happen, they give out guest passes. Let a gym know you’re interested in testing out their facility and you’ll likely be able to get a guest pass for a day. Some places will even give out passes for longer.

Get a guest pass from a current member

Most gyms allow their current members to have guest passes and often, there’s not many restrictions to follow. You may have to go with the person for the pass or go on certain days, but it can certainly be worth it if you get to go for free and be able to work out with your friend in the process.

Get a pass through your job

Some businesses offer gym passes for their employees, but you may have to ask in order to learn more about it. Other businesses have a private gym you can use at the building itself.
Work at the gym

If you work at a gym, even part time, chances are you’ll be able to work out there for free. You’ll make a little extra cash, meet new people and won’t have to worry about spending extra on a gym membership.

Go back to school

Most colleges and universities allow you to use their gyms for free, so if you’re thinking of going back to school, even part time, don’t worry about getting a gym membership. Just use what the school has instead.

Be friends with those in the fitness industry

I have several friends in the fitness industry who occasionally offer free classes for everything from spin to Pilates, especially if they’re working on their certification. If you know anyone who works in the fitness industry, ask if they know of anyone who offers free classes and they may be able to point you in the right direction.

Don’t think that you have to give up working out at a gym just because you don’t have the funds to pay for it. Consider some of the aforementioned and you could end up at the gym several times a week without ever shelling out money.

Burmese Customers Buy treadmills from China Commercial Grade Gym Equipment Supplier Ntaifitness

Burmese Customers Buy treadmills from China Commercial Grade Gym Equipment Supplier Ntaifitness

Burmese Customers Buy treadmills from China Commercial Grade Gym Equipment Supplier Ntaifitness

Burmese Customers Buy treadmills from Gym Equipment Supplier in China Ntaifitness

As we all know, treadmills are the most common type of fitness equipment in gyms, and everyone who owns a gym will also choose to purchase a treadmill.

However, for those who have no experience in purchasing, I will tell you some tips on how to choose and buy.

After starting the treadmill, please check whether the motor runs smoothly without shocking noise, whether the running belt operates stably, whether the armrest position is comfortable, whether the running area is suitable for you, and whether the function is easy to operate.

Myanmar customer tried the treadmill, here we have a button type treadmill, touch screen running machine, foldable treadmill, light commercial treadmill, motorized home treadmill, electric treadmill, incline motor treadmill, etc.

To buy back the treadmill at ordinary times also should pay attention to maintenance, cleaning up the dirt of the treadmill, if don’t clean up the running belt and running board for a long time between dust.

This dirt may stick to the treadmill before and after the roller, the resistance in the running belt increase, friction increases, eventually resulting in failure of the treadmill.

商用ジム向け筋力トレーニング マシン, 業務用フィットネス機器の販売 – Ntaifitness

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商用ジム向け筋力トレーニング マシン, 業務用フィットネス機器の販売 - Ntaifitness

商用ジム向け筋力トレーニング マシン, 業務用フィットネス機器の販売 – Ntaifitness

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業務用フィットネス機器の販売‎, 業務用フィットネスマシン | Ntaifitness



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商用ジム向け筋力トレーニング マシン, 業務用フィットネス機器の販売 - Ntaifitness

商用ジム向け筋力トレーニング マシン, 業務用フィットネス機器の販売 – Ntaifitness



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Strength Training Benefits for Weight Loss

Strength Training Benefits  for Weight Loss

Strength Training Benefits for Weight Loss

Strength training is an exercise that uses resistance to strengthen and condition the musculoskeletal system, improving muscle tone and endurance.  “Strength training” is used as a general term synonymous with other common terms: “weightlifting” and “resistance training.”

Physiologically, with Commercial Strength Fitness Equipment the benefits of consistent strength training include an increase in muscle size and tone, increased muscular strength, and increases in tendon, bone, and ligament strength.  Lifting weights have also been shown to improve psychological health as well, by increasing self-esteem, confidence, and self-worth.

Strength training is a type of physical exercise specializing in the use of resistance to induce muscular contraction which builds the strength, anaerobic endurance, and size of skeletal muscles.

Strength Training Benefits  for Weight Loss

Strength Training Benefits for Weight Loss

Improved Physical Appearance and Performance One important result of strength training is increased physical performance.  Muscles quite literally utilize energy to produce movement, functioning as the engine or powerhouse of the body.

Strength training increases the muscles’ size, strength, and endurance, which contribute to improvements in our work, favorite sports hobbies, and our general day-to-day activities.
Another benefit of a good strength-training program is its effect on our overall appearance and body composition.  Which can directly influence self-esteem, self-worth, and level of confidence?  Take, for example, a 170-pound man who has 20 percent body fat; 34 pounds of fat weight and 136 pounds of lean body weight (muscle, bones, organs, water, etc).

By beginning an effective strength training program, he replaces five pounds of fat with five pounds of muscle.  He still weighs 170 pounds, but he is now 17 percent fat with 29 pounds of fat weight and 141 pounds of lean body weight.

Although his body weight remains the same, his strength, muscle tone, and metabolism have improved, giving him a fit appearance.
Both our physical appearance and our physical performance can be improved by muscle gain or hampered by muscle loss.  Research indicates that unless we strength train regularly; we lose about one-half pound of muscle every year of our lives after age 30.  Unless we implement a safe and effective weight lifting program, our muscles gradually decrease in size and strength in the process called “atrophy.”

strength-training -benefits-3
Lifting weights are therefore important for preventing the muscle loss that normally accompanies the aging process.  A common misconception is that as we reach the age of senior citizens, it is normal to stop being active and to start using ambulatory aids like canes and wheelchairs.  Many people think we have no choice; they think this is normal.
But this couldn’t be further from the truth.  There is absolutely no reason why all of us can’t be physical, mentally, socially, and sexually active, living a healthy vibrant life until our last day on Earth!

The reason many elderly people rely on ambulatory aides and become slower and fatter is simply that over the years their muscles have been wasting away, so their physical performance and metabolism also decrease, becoming less efficient.
Increased Metabolic Efficiency (your ability to burn excess calories)

That one-half pound of muscle loss every year after age 30 produces a one-half percent reduction in basal metabolic rate (BMR) every year.  A reduction in BMR means that our bodies are less able to use the food we consume as energy, thus more gets stored as body fat.  “Basal metabolic rate” refers to the energy used by our body at rest to maintain normal body functions.
Our muscles have high-energy requirements.  Even when we are sleeping, our muscles use more than 25% of our energy (calories).  When you implement the principles of effective strength training and you are consistent in your program, you will achieve an increase in lean muscle mass throughout your body and increase your BMR.  In other words, you can actually condition your metabolism to work better and more efficiently even when you are at rest.

Strength Training Benefits for Weight Loss

Strength Training Benefits for Weight Loss

An increase in muscle tissue causes an increase in metabolic rate, and a decrease in muscle tissue causes a decrease in metabolic rate.

You can see that anyone interested in decreasing body fat percentage and their risk of disease as well as in increasing physical performance and appearance, should be strength training to help condition their metabolism (BMR).
One of the biggest mistakes people make when starting a weight-management program is not including a strength training routine with their cardiovascular exercise and low-fat eating regimen.  This is unfortunate because when we cut calories without exercise, we can lose muscle as well as fat.
Decreased Risk of Sustaining an Injury
Our muscles also function as shock absorbers and serve as important balancing agents throughout our body.  Well-conditioned muscles help to lessen the repetitive landing forces in weight-bearing activities such as jogging or playing basketball.  Well-balanced muscles reduce the risk of injuries that result when a muscle is weaker than its opposing muscle group.
To reduce the risk of unbalanced muscle development, you should make sure that when you are training a specific muscle group, the opposing muscle groups are being trained as well (though not necessarily on the same day).

For example, if you are doing bench-pressing exercises for your chest, you should include some rowing exercises for your back muscles as well.
By now you have probably realized that weightlifting should be an important part of your exercise routine.  Weightlifting provides many important benefits that cannot be achieved by any other exercise or activity.

When you begin achieving great results, the excitement and fun you experience will make the change well worth the effort.

Good luck; I hope you enjoy all the wonderful benefits of an effective strength training program.

How to Choose: Incline vs. Flat Bench

How to Choose: Incline vs. Flat Bench?  There’s no right or wrong answer. It is more a matter of taste, what your personal goals are, and what exactly you are attempting to achieve. To optimize your results, do both types of chest presses because they both operate almost all the very same muscles but reach the muscle in slightly different ways.

Incline bench presses

Incline bench is an alternative exercise into the flat bench which puts the rear of the chair in a 15 to 60-degree angle. The overall consensus appears to be that an incline of 15-30 levels will place optimal pressure on the upper pec while keeping the recruitment of the front delts into a minimum.

Most incline benches that may not be adjusted generally possess a 45-degree angle. In case you have an adjustable bench, the higher the back is angled, the more front delts will probably be involved.

Any seat you utilize that is greater than 45-degree angle functions mainly anterior deltoids. Because of this, I do not consider this motion an incline bench press.

The pectoralis major muscle is comprised of a clavicular along with a sternocostal head (upper and lower pec). The purpose of the incline press would be to concentrate more of this work on the upper pecs. The principal benefit in performing incline presses is to develop the top portion of the pectoral muscles.

When the bench is set at an incline (15 to 30 degrees), you activate your shoulders more because it is comparable to a shoulder press. Additionally, due to the angle of the seat, this exercise places less strain on your rotator cuff, and it is commonplace for harm while using the flat bench.


However, there are a few disadvantages when performing an incline chest press. Because the incline chest press puts more stress on your upper pec, it develops this muscle group longer, while the flat bench tends to build mass over the entire pec.

You are also actively using your deltoids (shoulders) at this angle, so you don’t want to work on your deltoids the following day. Overusing any muscle may lead to injuries.

Incline chest press step by step

Be sure that the seat is corrected to between 15 and 30 degrees on an incline. Anything greater than 30 levels mainly works the anterior deltoids (shoulders).

Using a shoulder-width grip, wrap your fingers across the bar with your palms facing away from you. Lift the bar up from the rack and hold it directly over you with your arms locked.

As you breathe in, return slowly until the pub is an inch away from the chest. You want the pub to be consistent with your upper chest the whole time. Your arms should be at a 45-degree angle and tucked into your sides.

Hold this position for one count in the bottom of the movement also, with one big exhale, push the bar back up to your starting position.

Do 12 repetitions and then place the bar back on the rack.

Complete a total of five sets, adding weight after each set.

Flat bench presses

The flat bench press is potentially the most popular exercise at the fitness center. Whenever someone finds out you lift weights, necessarily the first thing that comes out of people’s mouths are”how much can you bench?” Because we have a National Bench Day, there must be something to the flat bench press. It’s very good for building your chest up, right?

As mentioned, the pectoralis major is contained in the top and lower pec. When flat benching, the two heads are worried equally, which makes this exercise best for overall pec development. The flat bench press is a far more natural fluid movement, compared to your everyday activities.

There are plenty of articles and videos that teach you how you can get the most out of this flat barbell bench press. With so much information available about this exercise, it is obvious that the bench press is a worthwhile exercise, right?

IFBB Pro Eddie Robinson states”I feel that the flat bench press, with a large grip, is best for overall pec development…”


The flat bench is just one of those”big 3 exercises” I feel have to be integrated into a training program so as to be the most effective and construct a balanced and muscular physique.

Flat benching requires minimum equipment and is a natural motion. This implies that with just a little practice, you can start adding weight to the bar and building some muscle.

Simply by changing grip width, you also can put pressure on different areas of your chest that can be used dynamically in a training regimen. Using dumbbells on the flat bench will give you the advantages of a barbell bench press while giving you the ability to move your arms in a more natural manner.

Possessing a more dominant facet lifting most of the weight, meaning they were likely at a tilt

As with any kind of press, you need to warm up your chest and shoulders properly by using resistance bands and by stretching. With flat benching, you need to make sure you have full shoulder freedom and scapular stability to decrease the possibility of harm.

If you find discomfort whatsoever throughout the flat bench exercise, then you really ought to look at the incline bench exercise or use weights instead.

In the end, it’s a matter of preference and what your objectives are. The flat bench press does a better job of creating your own pecs. With all these exercises to reinforce your chest, the chest press either bench will succeed.

Below are a few pointers to be sure you’re performing each exercise correctly.


Flat bench chest press, Step-by-step

Your knees should be at a 90-degree angle with your feet flat on the floor. If your back comes off the bench, you might consider placing your feet on the bench rather than the floor. Position yourself beneath the bar so the bar is in line with your chest. Put your hands slightly wider than your shoulders, with your elbows flexed at a 90-degree angle. Grab the bar, palms facing away from you, with your fingers wrapped around it.

Exhale, squeeze your core, and push the barbell off the rack and up toward the ceiling using your pectoral muscles. Straighten out your arms at the contracted position, and squeeze your chest.

Inhale and bring the barbell down slowly to your chest, again about an inch off. It ought to take you twice as long to bring the barbell down as it will to push this up.

Explode back up to your starting position with your pectoral muscles. Do 12 repetitions and then add more weight for your next set.

If you are using dumbbells, then it is vital that you don’t drop down the dumbbells to your side when you are done together. This is dangerous to your rotator cuff and to people around you. If you don’t have a spotter to take the weights away, break the dumbbells in your chest and do a pinch to lift yourself up to a seated position. Then lower the dumbbells to your thighs and then to the floor.

If you’re new in this particular exercise, please use a spotter. If no spotter is available, then be cautious with the amount of weight that you use.

Chest Routine Suggestions

If you’ve never incorporated an incline bench press into your regular, I have a few methods to add in certain incline perform to your routine.

Should you flat bench but always Appear to have hurt shoulders then:

Test the waters with incline barbell benching. The incline is going to help place your shoulders in a better, more powerful and more secure position.

Start light and perform the same quantity you normally do on the flat bench, while it is 3 sets of 8 reps, 5 sets of 5 reps, or 10 sets of 10 reps. Skip flat benching for a while to understand how your shoulders react to the incline, and if shoulder pain subsides.

If you find the pain subsides however you’re missing flat bench, consider doing a barbell flat bench press. Dumbbell bench pressing will allow your arms to move in a more natural routine and you’ll still hit the upper and lower pec evenly without the hassle.

If you like flat barbell bench pressing on and need to include in certain incline spice:

Adding in dumbbell incline bench pressing following your barbell flat benching will give your upper pecs a great workout.

As you’ve fatigued your upper and lower pec while barbell benching, there’s not any need to perform a huge volume of incline benching to get the extra benefit.


If you prefer barbell incline benching, that is okay. Doing exercises effectively and safely is the name of this game, so in the event that you feel more comfortable using a barbell on your hands, run with it.


If You Would like to switch your chest routine all together:

If you enjoy everything about your current routine but would love to switch up your chest routine, I have a proposal for you.

  • 3 sets of 8: Incline Dumbbell Bench
  • 3 sets of 12: Incline Dumbbell Flyes
  • 3 sets of 12: Pec Dec


Shifting your current chest routine for this will give your muscles a wakeup call and allow you to create the chest you’ve always desired.

The flat bench will be your very best bet for improving bench press strength as a whole for 2 reasons. To begin with, it’s the most specific to this goal at hand, and this will be improving the seat. That is where sporting specificity kicks in and is among the main reasons powerlifter practices the flat bench most often. Exercise and repetitions of the identical movement are going to be the very best for producing results in that motion.


Secondly, the body is able to handle more weight on the flat bench and contains comparatively equal muscle activation. In the next study, writers noted that 6-RM bench press strength decreased roughly 25% in an athlete’s incline press and about 18% in the decline. If you’re able to handle more weight, then there’ll be a higher stimulation for your aim of strength in the press. Plus, this angle makes it marginally easier to incorporate into tools such as accommodated resistance.


But don’t count out the incline and decline only yet. These moves can be useful when working through sticking points. By way of example, if you are having difficulties finishing the lockout, then an incline press could be useful to strengthen the muscles such as the anterior deltoids, alongside the usage of a broad grip for issues of the torso.



So is incline bench better than flat bench for muscle building? Flat bench places an excessive amount of stress on the lower and upper pec whilst at the same time putting your shoulders at a vulnerable place. Incline bench puts more stress on the top pec and front delts and has a steeper learning curve in regards to appropriate form.

When picking which exercises to use to construct chest mass, weigh the advantages and disadvantages. Have a look in the mirror and see where you require development. There are IFBB Pros that tell you in the event that you’ve got a laggy upper torso, you should incorporate incline benching. Additionally, there are many men and women who build a great chest using the only flat bench.

As these are two exercises are very similar in implementation they have a few significant differences in impact. Common sense would tell you that the flat version stresses the middle and lower parts of the pecs and the incline would stress the top area. Well, the reality is that they do stress their respective regions of the chest; however, they still both stress the whole area to a degree. When done properly and the shoulders have been set as described both will do their tasks in packing on the bulk to the entire chest.

The incline bench barbell press does appear to extend the torso more requiring a longer range of motion. This is usually why less fat is needed and also poor form is occasionally used when ego creeps in. In many cases, the incline barbell press is rarely used with any regularity by the majority of gym-goers with all the flat bench version consistently included in the majority of programs. Weak upper pecs and a bigger, stronger middle and lower torso seem to be the standard in most gyms.

Be certain to use both versions on your app starting with the incline press in your own routine. Starting your following chest program with a focus on upper pec work will slowly but definitely shore-up your weakness and balance out your chest to get a completely proportioned upper body.

Bear in mind both dumbbells and barbells add various dynamics to your training; ones you may not have thought about. They allow you to really stack to the pounds, work stabilizer muscles and also utilize the pub to assist balance and keep your media.