Fitness Machine and Fitness Equipment

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.

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.