Fitness Machine and Fitness Equipment

Hyper-Extension bench

The Hyper extension bench also known as kneeling hyper extension machine is used in developing the lower back muscles. It is very important to develop the musculature and torso of the lower back during muscle building programs. Since the lower back muscle is often neglected it can lead to an ill proportioned physique, which may later result into chronic or pain in the lower back.

The major cause of back pain is insufficient muscle mass in the lower back. Though the back hyper extension machine is what is recommended to people suffering from back pain in order to reduce or manage the pain. With the hyper extension 3 you can develop the lower back muscles properly. The hyper extension 3 unlike other hyper extension equipment does not require you lay supine; instead you position yourself on your knees on the padded bench, therefore making it easy for you to position your correctly.

Also, it is a great training equipment for older people or beginners who may not be able to use the supine hyper extension machine.

Muscles of development

The hyper-extension bench focus on developing the muscles onto the lower back muscles (erector supinae), it also works on the abs, gluteus and hamstrings.

Appearance and dimension of the hyper extension bench

The hyper-extension 3 is consists of a padded bench platform that allows you to kneel and rest your shin as well as a padded support that you can lean your upper legs. It also has two foot rest behind the padded knee bench that you can use to support yourself with your feet as you perform the exercise. The upper leg of the bench also contains two handles at the top that you can make use of to position yourself for the exercise as well as ensuring that you do not lose balance on the hyper extension 3 platform.

The hyper extension 3 bench has a dimension 70cm x 80cm x 90cm. The compact nature makes it fit easily into any home gym or environment.

Precaution and correct technique

When using the hyper extension 3 to perform the back hyper extension, you knee on the padded kneel bench, having your front thighs pressed firmly against the upper leg pad. Make sure that your feet is placed firmly against the feet platforms, and hold the handles until you are comfortable positioned. Then lower your body from your waist with your back kept straight, with your head approaching the ground.

Also lower your body downward comfortably as far as you can go, inhaling on your way down. At the bottom do not bounce or swing, but gently raise your torso up till you are parallel with your legs. As you lift yourself upwards exhale and extend your back as far as you can, when at the top pause for a second. Repeat the exercise many as you can.

Also before performing the back hyper extension, ensure that you are lightly warmed up and spend time to stretch properly. Also when performing the exercise do not go down more than you are comfortable with, and do not swing or bounce in an attempt further the range of motion, as it can cause strain or tear in the hamstrings muscle.

Variation in technique

By adding extra weight can make the back hyper extension more challenging. Place a weight across your chest to make the exercise more difficult. Though the exercise is challenging without the addition of extra weight but increasing the intensity by using additional weights will help you develop a well torso muscle and lower back strength.

Benefits

The hyper extension 3 equipment is a great training tool for developing the lower back muscle. The development of the lower back should not be neglected in any weight training program, with the hyper extension equipment, proper development of the lower back muscles will be achieved.

The hyper extension machine is friendly to users as it will not intimidate beginners since it is very easy to get into the right position and begin the exercise. Also it easier for older people to use or people whose mobility is limited using this type of hyper extension equipments.

The compact nature of the hyper extension 3 machine offers great value to weight trainers, the machine will help you develop your lower back in the most efficient ways and it easily fits into small gym.

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.