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.

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The Hyper extension Machine

The Hyper extension Machine is a training equipment used to work primarily on the hamstrings, abs, and lower back muscles. With the hyperextension you can do a very good torso power exercise, when you fail to develop your back torso muscle, it usually results into back pain problems, but with the hyper extension machine you are assured of eliminating these problems. It is one of the effective methods used to build the core torso power as well as a powerful muscled lower back.

Muscles of development
The Hyper extension machine works mainly on the lower back muscles (erector spinae), gluteus, and the hamstrings. It will help you build the core body strength and it is a very good exercise you can do to strengthen the lower back.

Appearance and dimension of the Hyper extension machine

The Hyper extension machine is made of a padded bench, with two foot restraints behind the bench’s seat. It has a dimension of 80cm x 110cm x 110cm. The hyper extension is a compact and inexpensive machine used to work on the lower torso muscles and lower back muscles.

Precaution and Correct Technique

When using the hyper extension to develop your lower back muscles make sure you position yourself onto the leg or waist pad with your waist just above the pad, thereby giving you a free range of movement, also secure your legs by holding the back of your ankles under the leg restraints at the back. Then lower your waist as far as you can to the floor depending on how comfortable you are, also make sure your neck is relaxed.

As you lower yourself gently to the floor inhale, and then exhale as you bring your torso up, till you are high as you can to a level that is parallel to your legs. At the top, remain at that position for a count of two and repeat the process again. Also make sure you don’t swing or bounce at the bottom of the movement as this will take the muscle strain away from the lower back and reduce the effectiveness of the lower back. The bench can also be used to carry out more intense exercise than the usual sit ups.

When performing sit ups with the hyper extension machine, sit on the pad, and secure the top of your ankles and feet behind the leg restraint. Also you can use the two side handles by the side of the chair to secure yourself properly before beginning the exercise. After you are properly secured, then lower your back to a horizontal position, as far as you feel you can go, inhale as you lower yourself. Exhale as you smoothly lift yourself to a vertical sitting position.

Make you don’t bounce throughout the motion movement as it reduce the effectiveness of the exercise. The focus of this exercise is the abdominal muscle.

Also before using the hyper extension machine make sure you warm up properly, since the back hyper extension uses any wide range of motion, if it is not properly warmed, the back muscle can easily be strained. Also, if you feel strain on your hamstrings as attempt to extend the range of motion of this exercise, do not attempt to push yourself beyond your limit, with time you will be able to increase the range of motion. Also, do not bounce in an attempt to increase the range of motion, as you could injure your hamstrings.

Also when using the hyperextension for sit ups always try to keep your back straight and rigid as you carry out the exercise. Also do not arch your back, because you can strain the muscles of the inner torso, and the exercise will not be effective. Also don’t place your hand behind your neck or head as you complete your sit ups, since it is mostly likely going to cause you to arch your back.

Variation in technique

The hyper extension machine exercises can be made difficult through the use of additional weights. Place a weighted place across your chest with your arm crossed as you perform the sit ups. It will help to develop the muscles rapidly. When performing the back hyper extension grasp a weighted plate across your chest or hold a weighted barbell behind your shoulders as you carry out the range of motion movement.

Also you can vary the sit ups in several ways, either by twisting your torso as you rise to sitting position; it will increase the work out on the oblique muscle (side abdominals). You can as well perform a half sit ups. When doing the half sit ups rise normally, but stop at about thirty degree to the top of a full sitting position. Hold on for a count of two, to expand your abdominal muscles, before inhaling and gently lowering yourself down. This exercise is more effective than the full sit up, since it targets the abdominals more effectively.
Benefits
The hyper extension machine is a great tool used to develop the lower back strength and abdominal muscles. Since many people spend too much time sitting behind their computer and lacking the necessary lower back strength to support their torso. Also many weight trainers neglect their lower back while training their abs and excess, thereby not developing the correct physique and causing chronic pain. Also the musculature of the lower back will be properly taken care with the hyper extension machine.

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45 degree Hyper extension Machine

The primarily function of the hyper extension machine is to build the core torso strength and lower back strength. Today’s life style and the time many people spend sitting behind their desk have left many people with weak lower back muscles. Also not developing properly the lower back muscle during training, can lead to ill proportioned physique, leading to serious back pain.

Since the back and torso muscles is the core power center, therefore not having developed and strong musculature in this region, your weight exercise will not achieve the desired strength you desire. People with chronic back pain are recommended back hyper extension to develop the lower back muscles.

The 45 degree hyper extension machine as an alternative to the standard hyper extension bench, and is preferred by most people as since they remain standing through the exercise. The 45 degree hyper extension bench is good for beginners, who are afraid of the more difficult positions required by other hyper extensions bench.

Muscles of development

The 45 degree hyper extension machine works mainly on developing the musculature the lower back (erector spinae). Other muscle developed by this machine includes the hamstrings, abdominals, and the gluteus. With the 45 degree hyper extension machine your mid muscled section will be well developed and it helps tone and develops the glutes, abs and the hamstrings.

Appearance and Dimension of 45 degree hyperextension machine

The 45 degree hyper extension machine is made of an angled platform declined at 45 degree. Also the height can be adjusted at the upper thigh pad, and also a non slip foot plat form at the base. The side of the waist has two handles, which allows you secure your position before starting the exercise. The 45 degree hyper extension has a dimension of 70cm x 90cm x 80cm. It is an equipment that fits easily into small gym or homes because of its compact nature. The 45 degree hyper extension machine is made of very heavy gauge steel and it can be adjusted.

Precaution and correct technique

The 45 degree hyper extension machine is easier to use than other hyper extension machines. Though, the equipment is very appropriate for older people, or those having difficulty getting into the right position with other hyper extension machine. You stand on the foot platform as you face the upper leg pad. Hold properly to the handles and you would be comfortable on the angled foot pad. You can also adjust the height in order for your upper to rest firmly against the pad, allowing your waist and upper torso having space to bend.

Make sure you keep your back straight, take your hand off the handles, and bend your waist downwards as far as you can go towards the floor. As you go down inhale and when you get to the bottom of the range of motion, gently start raising your torso up again, exhale as you move yourself upwards as high as you can. Make sure you are parallel with your leg or higher if you can. The use of the 45 degree hyper extension machine is safe and not likely to cause injury.

Make sure that before using the hyper extension machine, you have stretched your back and torso and warm up properly before starting the exercise. The chances that you can strain yourself or tear the back muscle or torso is very high if you carry out the back hyper extension exercise with out warming up properly. Also do not force yourself to extend the range of motion that is comfortable to you.

Do not push yourself past the level you are comfortable with or you might injure your hamstring. Also at the bottom of your range of motion do not bounce as it can cause strain or tear in the hamstring and also reduce the effectiveness of the exercise by removing the focus from the lower back muscles that does the lift up.

Variation in techniques

The 45 degree hyper extension machine can be varied by using additional weights with the back hyper extension. Though the basic exercise is challenging but more advance trainer use additional weights to develop a better muscle growth. Also you can hold a weighted barbell behind your shoulder as you perform the exercise or a weighted plate across your chest with your arms cross, thereby making the exercise more challenging leading to extra muscle growth. Also you should not add more weight until you are more experienced, as adding to much weight will lead to back injury.

Benefits on the 45 degrees hyper extension machine

The 45 degree hyper extension machine is used to develop musculature of the lower back also the hamstrings, abs and glutes which helps promote a well muscled and toned mid section. It is easier and safer to use than other hyper extension machines that require you balance as you lay supine on the bench and it is well suited for seniors or other beginning weight trainers.

Also the 45 degree hyper extension machine helps is used to develop the lower back muscle in people with pain in the back due to poor muscle development in the lower back. The 45 degree hyper extension machine exercise is recommended by back specialist to people with chronic back pain in order to reduce pain in their back. The compact nature of the 45 degree hyper extension machine makes it fit easily into small gym and is a great training equipment.

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Abdominal Dip Chin Station

The Abdominal Dip Chin station is used develop the whole upper body without using any free weights. With the Abdominal Dip chin station you can exercise the upper body torso properly.

Abdominal dip chin muscles of development

The Abdominal Dip Chin Station is used to develop the torso of the whole upper body. Also, it also helps you develop the deltoids, biceps, triceps, pectoral muscles, forearms, upper and lower back and the abdominals by carrying out three primary exercises with this equipment.

Appearance and Dimension of Abdominal dip chin station

The Abdominal Dip Chin equipment is made of a bar that is high over head used for carry out pull ups or chin ups, a padded support for the back with two arm rest having hand grips used for performing the abdominal pull ups as well as other different grips on the same arm rest for completing triceps dips. The Abdominal Dip Chin station has a dimension of 90cm x 120cm x 230cm and it requires to be installed in a room with high ceiling. Also the equipment is made of heavy steel gauge and fit properly into home gyms or professional gym.

Precautions and correct technique

The Abdominal Dip Chin station is used to perform four main exercises, the abdominal leg pull up, the tricep dip, the pull up and chin up. When performing the tricep dip, your arm should grasp the arm rest firmly, and then raise yourself off the platform until your arm is fully extended. Your legs should be crossed behind your back; you lean forward and lower yourself down. Ensure that you inhale as you are lowering yourself down; continue going down until your chest is parallel with your hands. As you lift your body up again exhale, and continue until your arm is fully straight again. At the top, do not lock your elbow for a rest, as it will reduce the exercise effectiveness.

Also perform the pull up by grasping the over head bar with your hands facing away from your body. Then you pull yourself up until your head is above the level of the bar, with the bar kept in front of your head, as you lower yourself downwards gently inhale, and repeat the exercise as many as possible. Also you should avoid excessive swinging or movement as you reach the top, as it takes the strain off the shoulder back. This exercise is very useful for developing a deep and broad muscled back.

When carrying out the chin up turn your palm so that it is facing your body as you grasp the bar, then you pull yourself until your head is above the level of the bar, inhale as you lower yourself down gently and repeat the exercise as many times as possible. When lifting yourself make sure you use the muscles of your back instead of your biceps. The chin up is a great exercise used to develop the chest, shoulder and biceps. Also make sure you perform the chin up from a dead angle position as too much swinging will reduce the effectiveness of the exercise.

The leg pull is used to develop the abdominal muscles. Your arm should be rested on the arm platforms, and grasp the handles. Place your lower back against the back padding. Exhale as your raise your knee up until it is parallel with your chest. Your abs should be given a concentrated squeeze as you pause for two seconds at the top, as you lower you leg gently down again inhale. Swinging or bouncing should be avoided as it will reduce the effectiveness of the exercise.

Before using the Abdominal Dip station equipment make sure you are stretched and warm up properly, since most of the exercise are quite tasking. Incorrect form when using this equipment puts your shoulder at risk when performing the pull down; always make sure your head stays in front of the bar as you lift up. Also do not lift your head past the bar with bar behind your head as this will put a strain on your shoulder, and also avoid dipping past the level of the lower chest in order to reduce injury.

Variations in technique on Abdominal dip chin station

Though the exercise performed with this equipment is very intense, but it could be made more tasking with the addition of free weights. Also wearing putting a weighted belt or vest while performing the tricep dip, pull up or chin up will make the exercise more difficult. Also the pull up or chin ups can be performed with one hand.

Benefits

With the Abdominal Dip station you can give your whole upper body a proper work out with the need of a single weight. The exercise performed with equipment is very powerful exercise that will help you develop powerful torso and upper chest.

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Roman Chair

The Roman Chair is a gym training tool used for strengthening the torso muscle, mainly the lower back and abdominal muscles. Also, the Roman Chair is used for strengthening the back, it helps reduce and manage serious back pain. The Roman Chair is a tool recommended by doctors to any one with back pain; it also allows a fuller range of motion, as well as a better muscle targeted exercise because the chair allows for hyperextension.

The Roman Chair can be adjusted to fit a wide range of body sizes and the angle of declination of the Roman Chair can be adjusted to make it possible for the chair to be used for more tasking exercises as the angle gets steeper.

Muscle of Development with Roman Chair

The Roman Chair is used to work on the lower back muscles, the abdominal muscles, the hamstrings and the glutes are good target when performing different exercise with the Roman Chair. Though it is used mainly for back hyperextension, therefore it is a great lower back muscle building exercise equipment and doctors recommend the Roman Chair to anyone having back pain.

When carrying out the back hyperextension, your stomach lays on the declined bench with your upper legs, and the back of your knee holds you tightly in place behind the leg restraints. With this exercise you use your trunk muscles to lift your torso up the bench as high as you in the air, and gently lower it down again. This is targeted for the back muscle; it is a great torso work out.

Appearance and dimension of the Roman Chair exercise bench

The Roman Chair is made of a decline adjustable bench, with a leg restraint behind the higher end of the bench. It has a dimension of 50cm x 80cm x 40 cm. Though the Roman Chair is small in size it is made of heavy gauge steel for strength and durability, also it is one of the adjustable gym equipment.

Precaution and technique

The Roman Chair mainly is used to perform the back hyperextension. When carrying out this exercise, place the back of your legs near the hamstrings under the leg restraints, with your torso lying face down on the declined bench. Also use your leg to hold yourself in position, and use your trunk muscles to raise your torso off the bench as high in the air it can go.

At the top pause for a moment and return to the bench, repeat the exercises as many as you can. This exercise helps to strengthen the lower back muscles, also as you raise your torso up make sure your, you exhale and inhale as you come down. Breathing correctly helps accentuates the development of the abdominals. Also the declined bench of the Roman Chair can also be used for sit up and abdominals crunches. When carrying out these exercises, place your back on the bench, and hold your ankles under the foot restraints. When doing the sit up, allow your abdominal muscle pull you from the decline position to a full sitting up position. When rising to the sitting position exhale and inhale as you return to the declined lying position and repeat as many as you can. Also when carrying out the declined crunch your back should be placed on the bench with your ankles held onto to the foot restraints, then use your abs to pull you a half sit up position and remain in this position for a count of two. As you return to the bench inhale, and do it as many times as you can.

Though, the Roman Chair helps prevent injury with strong torso muscles as well as reducing chronic back pain. When carrying out any exercise using the Roman Chair ensure that you perform the exercise correctly in order not to injure yourself. Performing the sit up exercise has the highest risk of sustaining injuring, therefore many health experts prefer the exercise is not perform at all because it is an inefficient abdominal target. The more focus exercise is the crunch and leg lift abs exercises and they more efficient.

When doing sit up make sure your hand is not behind your neck as you carry out the exercise. Sit up is safe carrying out if you can keep your back straight through out the movement. Though as the muscles becomes tired the back aches and puts strain on the back. Placing your hand behind the neck increases the pain on the back and should be avoided. The abdominal crunch is a more targeted and effective exercises for abdominal strength development.

Variation in technique

The Roman Chair can be used to perform various exercises when it is varied. The back hyperextension exercise combines a twisting motion to the end of the movement. As you reach the top of the range of motion, as you twist, the strain on the muscles, and the side of the back increases. The exercise could be made more difficult by advanced lifters who add weight to the back hyperextension.

Benefits of Roman Chair

The number of people suffering from chronic back pains is numerous and medical reports have shown that a lot of pain can reduced through exercise that strengthen the core torso and back muscles. This is one the great importance of the Roman Chair. Also, it is an effective gym equipment used in targeting muscle strain on the lower back, glutes, hamstrings, and abdominal muscles.

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