Fitness Machine and Fitness Equipment

T-Bar Row Machine

The T- Bar Row machine is used primarily used to build the middle back and lat muscles. The machine provides weight trainer with the opportunity to concentrate all their effort on the dynamic of the lift without bothering about proper form with barbells or dumbbells. Though the weight of the T-Bar Row can be adjusted it also requires proper positioning in order to maintain good and correct form.

Muscles of development

The T-Bar Row is a training tool used to work primarily on the middle back and lats. It also works on the deltoids, biceps, abs, gluteus and hamstring to some extent. Performing a set of T-Bar Row is a strenuous compound body work used to develop a deep and powerful mid upper back.

Appearance and Dimension of the T-Bar Row Machine

The T-Bar row platform is made of two non slip foot platform having a bar with two handles at your feet that you pull during the exercise. The T-Bar Row has a dimension of 70cm x 200 cm x 45 cm

Precautions and correct technique

The T bar row is used to work out seriously on the muscles of the mid section and lower back. Also it is a compound exercise since the whole body benefits from the exercise. When using the T Bar Row, first stand securely on the non slip platform, lean over and grasp the lifting bar at the shoulder width.

Also your back should be kept completely straight and rigid when you are bending, and then use your legs to lift the weight bar until you are standing with your legs straight, also bend over at the waist with straight leg. Make sure to exhale as you pull the bar until it reaches your mid chest.

Your concentration should be on using your lats and mid back to pull the weight also at the top of the range of motion squeeze your shoulder blade. As you bring the weight down smoothly producing a straight arm at the bottom, inhale. Repeat the exercise to failure.

Also before beginning the exercise make sure you are properly stretched and limbered before starting a set of difficult T Bar Row exercise, because you can easily strain or tear the muscles of the upper back if you are not properly stretched. Your back should be kept straight as you complete the muscle movement exercise, since bending your back will place undue strain on your lower back that result in lower back or torso injury.

T Bar Row may not be comfortable to people with lower back injury, therefore do not force your self to work through pain that is not right for your body. When exercising your body with the T Bar Row and you feel pain at your lower back, immediately stop the exercise.

Variation in technique

The T Bar Row exercise can be varied using different amount of weights. Also the exercise can be performed with one arm alternating with the other arm to vary the movement. You can also perform the T Bar Row combined with sets of alternating pushing style exercises. The perfect compliment to the T Bar Row exercise is the triceps dip since the opposite muscles group is worked.

Benefits of the T-Bar Row Machine

The T Bar Row is very excellent exercise in developing a deep and strong mid back. In order to develop a well balance physique, exercising the muscles of the mid and upper back is important, and the T Bar Row is very excellent exercise for developing the muscles of the mid and upper back.

Since the T Bar Row is easy to use and the weights are carried by the machine, lifters can concentrate using all their energy in maintaining the correct form. Also, it’s a good training equipment for home gym or professional gym environment.

Anatomic Abdominal Bench

The Anatomic Abdominal Bench also known as Abs Bench is a training tool used to exercise the abdominal. The abdominal Bench has an adjustable rate of declination that allows you to raise and lower the bench and also change the muscle strain to different targeted areas of the abdominals. The Anatomic Abdominal Bench makes you able to work seriously on the abdominal muscles.

Muscle of Development

The Abs Bench is used to strengthen the abdominal muscles. Also the muscles of the lower back and oblique are worked on to lesser degree during the abdominal exercise.

Appearance and Dimension of Anatomic abdominal bench

The Abs Bench is made up of an adjustable Bench and a two bar foot with leg restraints at the top of the end of the declined bench. The Anatomic Abdominal Bench has a dimension of 50cm x 110cm x 90cm

Precautions and technique

The main function of the Anatomic Abdominal Bench is the abs curl. When performing this exercise, place your back flat on the decline bench with your leg placed at the higher end of the bench. Make sure your body is firmly held in between the two foot and leg restraint padded bar at the top.

The abdominal exercise is similar to sit up, instead of proceeding to full sit up, you only stop less than half way up. The right distance to travel when exercising the abdominal muscle is 30 degree. Also when you lay flat on your back, make sure, you should use your abdominal muscle to lift your torso off the bench to a position that is half way lesser to a sit up position. As you lift your torso off the bench, inhale and when returning it back to the bench exhale. Breathing properly while using the Anatomic Abdominal Bench is important as it helps develops the abdominal muscles.

Also you can also injure your self when using the Abs Bench, especially the muscles of the back. Maintaining good form is very important in order for the strain of the muscles to be targeted without injuring your back.

Many health professional do not recommend you carry out a full sit up when using the Abs Bench, because it is an inefficient exercise and the abs are worked only for the first 30 degree of the upwards range motion while the rest of the way upwards uses other muscles instead of the abdominal muscle.

Also, when performing the sit up, make sure you maintain a straight back, but as you get tired, your back will arch. If you carry out the sit up with an arch back, it will cause strain in your back and this should be avoided. Do not place your hand behind your neck when performing the sit up as it will increase the chances of arching your back

Variations in technique

Also the Anatomic Abdominal Bench can be varied to work on other muscles on the body. Performing a twisting crunch at the end of range of motion will increase muscle strain across the abdominal and the oblique muscle. The adjustable level of declination provides room for variation; you can increase the difficulty, and vary your focus on different areas of your abdominal by changing the angle of declination. Also you can increase the intensity of the crunch by grasping a weight plate on your chest as you perform the exercise

Benefits

The Anatomic Abdominal Bench is a very useful training used for building the core torso strength which necessary for a healthy and balanced physique. Also it helps develops the muscles of the abdominal. The Abs is a great training tool that does not require a large space to set up.