Did you know that your regular workout could be damaging your health? Exercise machines were invented to target individual muscle groups by assisting your body to move in un-natural ways. You may be risking back or joint injury by using the wrong type of machine. If you hope to achieve an impeccable physique by using these machines - learn about them first, don't take a gamble. Most fitness instructors agree that some machines should be ditched and replaced with exercises which rely on your natural weight.

NOTE: None of these machines target abs, if you're looking for some good ab exercises check this out: Abs Article

Machine - Leg Extender

Muscle Group: Quads

This machine puts a lot of strain on the area around your knee and can sometimes result in injury. You may feel that it can help you get a better rep but it is working muscles which you don't even use in daily activities like walking or jogging. To replace this machine try simple squats. If you want to target one leg at a time like the machine does just do one-legged squats. Simply stand on one leg and bend at the knee and dip down as far as you can for as many reps as you can do. If you find yourself almost falling over while doing this exercise try lightly holding onto something like a rail or stool.

Machine - Seated Lat Pull-Down

Muscle Group: Lats, back, and biceps

Most people who use this machine do so wrong as it requires a lot of flexibility to use properly. You can seriously damage your shoulder joints if you use it wrong and twist your rotar cuff in your shoulders.. A great alternative is simple incline pull ups. This type of pull up is performed by hanging from a bar and lifting your legs so they are parallel to the floor. Keeping your legs raised, pull your chest up to the bar. This movement won't strain your shoulders anywhere near as much as the machine will.

Machine - Overhead Military Press

Muscle Group: Shoulders and triceps

Your hips are naturally designed to support your shoulders should you life something over your head. But this machine isolates your shoulders and puts the joints around them at risk of injury. Medicine ball throws are a great natural alternative. Just stand close to a wall, around 1 meter apart, and bounce the ball off the wall above head height. Practice throwing the wall softly at the wall so you have to squat to catch it, the stand up again to throw it back. Your hips will now be able to support your shoulders. Don't worry, the ball will stop smashing you in the face after a little practice. Try and get more than 15 reps into each set.