| Machine Name | Purpose | Muscle Groups Targeted | Common Features | Examples of Exercises | Benefits | Tentative Price Range (INR) | How to Use FAQ |
|---|
| Treadmill | Cardiovascular endurance | Legs, Glutes | Adjustable speed, incline | Walking, Running, Incline Running | Improves heart health, burns calories | ₹40,000 – ₹2,50,000 | Start with a 5-minute warm-up, gradually increase speed or incline based on fitness level. |
| Elliptical Trainer | Low-impact cardio | Legs, Glutes, Arms | Resistance levels, stride length | Elliptical Motion, Reverse Elliptical | Enhances stamina, low impact on joints | ₹50,000 – ₹2,00,000 | Maintain proper posture; adjust resistance for desired intensity. |
| Stationary Bike | Cardio and endurance | Legs, Glutes | Adjustable seat, resistance settings | Cycling, Sprint Cycling | Builds leg strength, boosts endurance | ₹20,000 – ₹1,50,000 | Set the seat height correctly; pedal with smooth, circular motions. |
| Rowing Machine | Full-body cardio workout | Back, Arms, Legs | Resistance options, digital displays | Rowing Motion | Engages multiple muscle groups, improves posture | ₹60,000 – ₹2,00,000 | Pull handles smoothly; focus on leg drive and upright posture. |
| Leg Press Machine | Strength training | Quads, Hamstrings, Glutes | Adjustable seat, weight plates or stack | Leg Press | Builds lower body strength | ₹50,000 – ₹2,50,000 | Place feet shoulder-width apart; push through heels, not toes. |
| Chest Press Machine | Upper body strength | Chest, Shoulders, Triceps | Adjustable weight, seat height | Chest Press | Strengthens chest and arms | ₹45,000 – ₹1,80,000 | Adjust seat height; ensure elbows are at chest level during the press. |
| Lat Pulldown Machine | Back and arm strength | Lats, Biceps | Wide/narrow grip options | Lat Pulldowns | Builds back muscles, improves posture | ₹40,000 – ₹1,50,000 | Sit straight, pull bar down to chest while squeezing shoulder blades together. |
| Shoulder Press Machine | Upper body strength | Shoulders, Triceps | Adjustable weight, ergonomic grips | Overhead Press | Enhances shoulder stability and strength | ₹50,000 – ₹1,50,000 | Sit upright; push handles overhead without locking elbows. |
| Cable Crossover Machine | Versatile strength training | Chest, Shoulders, Arms | Adjustable pulleys, weight stack | Cable Fly, Triceps Pushdown | Increases chest definition, improves coordination | ₹70,000 – ₹2,50,000 | Stand in the middle; adjust pulley height and maintain a controlled motion. |
| Leg Curl Machine | Lower body isolation | Hamstrings | Adjustable pad, weight stack | Lying Leg Curl, Seated Leg Curl | Strengthens hamstrings, reduces injury risk | ₹40,000 – ₹1,50,000 | Adjust pad to rest just above ankles; curl smoothly without jerking. |
| Leg Extension Machine | Quadriceps isolation | Quads | Adjustable seat and pad, weight stack | Leg Extension | Builds quad strength, tones thighs | ₹35,000 – ₹1,20,000 | Adjust seat position; extend legs fully and control the return. |
| Smith Machine | Versatile strength training | Full body | Fixed barbell, safety catches | Squats, Bench Press, Lunges | Supports balance, allows controlled lifts | ₹80,000 – ₹3,50,000 | Adjust bar height; use for squats or presses with proper form. |
| Pec Deck Machine | Chest isolation | Chest | Adjustable seat, padded arms | Pec Deck Fly | Targets chest muscles, enhances flexibility | ₹40,000 – ₹1,50,000 | Keep back against pad; move arms in a controlled arc. |
| Seated Row Machine | Back strength | Upper and mid-back, Biceps | Chest pad, adjustable weight | Seated Row | Improves posture, strengthens back | ₹50,000 – ₹1,50,000 | Pull handles towards chest; squeeze shoulder blades at the top. |
| Abdominal Crunch Machine | Core strengthening | Abs | Adjustable resistance, ergonomic design | Ab Crunch | Strengthens core, improves stability | ₹30,000 – ₹1,00,000 | Adjust resistance; perform slow, controlled crunches. |
| Dip Machine | Upper body strength | Triceps, Chest | Adjustable weight-assisted settings | Dips | Builds triceps, enhances shoulder stability | ₹40,000 – ₹1,50,000 | Keep elbows close; lower until arms are at 90 degrees. |
| Pull-Up Bar/Station | Upper body strength | Lats, Biceps, Core | Multiple grip options | Pull-Ups, Chin-Ups | Develops upper body strength, improves grip | ₹5,000 – ₹40,000 | Use proper grip; pull until chin is above the bar. |
| Hip Abduction Machine | Lower body isolation | Outer Thighs, Glutes | Adjustable weight, ergonomic design | Hip Abduction | Strengthens hip muscles, improves balance | ₹35,000 – ₹1,20,000 | Sit upright; push outward with thighs against pads. |
| Hip Adduction Machine | Lower body isolation | Inner Thighs | Adjustable weight, ergonomic design | Hip Adduction | Tones inner thighs, improves flexibility | ₹35,000 – ₹1,20,000 | Sit upright; squeeze thighs together against pads. |
| Preacher Curl Machine | Arm strength | Biceps | Adjustable pad, weight settings | Bicep Curl | Isolates biceps, enhances muscle definition | ₹35,000 – ₹1,20,000 | Keep elbows on pad; lift weights slowly without swinging. |
