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Gym guide Ideas
Just five minutes in the outdoor gym every day can lead to improvements in mood and self esteem, as
11. Incline bench
These benches are for performing exercises while you sit, the advantage being back support.Exercises you can do on the incline bench includes shoulder presses, incline bench presses, and dumbbell flys.
12. Decline bench
These are benches for performing exercises during which your head is below your feet.Exercises include decline sit ups and decline triceps extensions.
13. Olympic bench
These are most commonly used for bench presses. However, some Olympic benches are adjustable to be incline and decline, as well as flat. On those Olympic benches you have more choices for exercises, such as incline military presses or decline bench presses.
14. Hyper Extension Bench aka Roman Chair
This confusing looking bench is for strengthening your core & back muscles. Use this bench by hooking your feet around the rollers, and resting your thighs on the padding, so that your torso hangs off the bench here is a picture of how to sit on the roman chair.
15. Preacher bench
This is a bench with an angled pad for you to rest your upper arms on for stability during bicep exercises. You can use either dumbbells or a barbell for bicep curls on the preacher bench.
This section covers exercise racks, which are different from weight storage racks not covered in this post.
17. Squat rack
The squat rack is for squatting, obviously. The basic squat rack will have pegs on the side for holding plates, hooks for storing the barbell, and two spotter arms. The spotter arms are there the catch the weight in case you fail on a squat.
18. Power rack
The power rack is probably the single most versatile piece of equipment at the gym. A good power rack will include a pull up bar, dip bars, and spotter armshooks that are adjustable. This is a big deal because unlike the fixed spotters of the squat rack, spotters that are adjustable to any height for any exercise means you can safely do almost every heavy lift alone.
19. Smith machine
The Smith machine is a cross between a machine and a free weight barbell. It is a barbell that slides on a fixed rail, and can lock into certain places on the track. there is a simple J hook locking mechanism that acts as a spotter. The Smith machine is good for exercises in which the barbell moves only along the vertical plane. For instance, this would be a horrible choice for practicing snatches, but a good choice for bench presses.
20. Power towers
These are great for working on dips, pull ups, or any hanging exercise such as L hangs or toes to bar. They come in a variety of arrangements, but if you see a big, tall piece of equipment with zero gears, pulleys, cords, or weights its probably a power tower.
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