Bench for back muscles leco: for training back muscles

Bench for hyperextension, press and back (inclined and horizontal)

Hyperextension simulator, which is currently very popular among athletes of any type qualification, is one of the most effective and often used sports equipment for the formation of beautiful body. The main purpose of the bench for hyperextension - the development of muscle beams of the back, gluteal muscles, biceps legs and abdominals.

What constitutes a design

The bench for hyperextension is a simulator designed to form a beautiful body and a strong back.

The design consists of:

• Iron Corps;
• roller for the lower limbs;
• roller for the front surface of the thigh.

The simulator is completely cast, only the only component that can be adjusted is the axis. With its help, the optimal position of the legs is selected depending on the growth of the person involved.

Kinds

Horizontal

Inclined

"The Roman chair"

Hyperextension refers to the basic exercises that maximally work out the extensors of the back.

But with strict adherence to the technique of performing exercises, the following muscle fibers are studied:

• extensors of the muscles of the back;
• biceps muscle of lower limbs;
• semitendinous thigh muscle;
• semimembranous thigh muscle;
• calf;
• large gluteal.

This simulator can be used for training purposes by people of different physique and degree of physical training. The possibility of getting injured during classes is minimal, and this gives him such popularity.

When performing exercises, the load is formed at the expense of the personal weight of the person involved.

In order to increase the efficiency, additional weights are used in the form of:

• rods;
• pancakes;
• dumbbells.

The bench for hyperextension is widely used both in professional gyms and at home. Minor size and great effectiveness contribute to the universality of the bench.

Purchase

The hyperextension simulator has several types of complete sets. At purchase it is necessary to be defined, what model you want: horizontal or under an inclination.

But regardless of the modification, any bench should be made of quality material and equipped with all the components.

The modern bench should also be equipped with a moving axis, which allows the simulator to fit the anthropometric data of the person involved.

Review of the best models

Kettler Tergo 7820-550

Equipped with a soft lumbar support and adjustable outreach. It has a convenient, simple and practical folding structure. It has 9 levels of bench height. The maximum permissible load is 130 kilograms. The cost is 8000 rubles.

Body-solid PCH

Promotes comfortable training. The presence of a wide base prevents the swinging of the simulator. Used to perform classical hyperextension in a horizontal position. The maximum load is up to 150 kilograms. The average cost of 5000-6000 rubles.

InterAtletika GYM ST / BT - 319

Horizontal hyperextension has a strong stainless steel construction, and convenient multilayer rollers. The maximum load is 300 kg. The cost is 8000-9000 rubles.

Advantages and disadvantages of classes

Like any of the simulator types, the bench for hyperexetting also has a number of positive and negative points.

Occupations on the bench for hyperextension contribute to the formation of a straight posture.

The advantages include:

• qualitatively elaborated lumbosacral spine;
• promotes constant maintenance of a muscular corset in a tonus;
• with regular exercises strengthens the back;
• reduces the number of opportunities to injure the spine and tendons;
• exercises on the simulator is used for preventive actions in osteochondrosis and other various stagnant phenomena in the back, and especially in the lumbar spine;
• with proper exercise, you can also pump gluteal muscles, hips and a press;
• Allowed to engage in a simulator with minor spinal injuries;
• distribution of physical activity during the exercise only on the involved muscles;
• gradual preparation of the musculoskeletal system for performing more complex strength exercises.

The only drawback of training on the simulator is the presence of serious diseases of the musculoskeletal system, especially in the lumbar spine. With such violations, the permission to perform exercises on the bench for hyperextension is given exclusively by the doctor.

How to deal with

Hyperextension for such types of training:

• for training the press fixing the trunk and flexing the legs;
• training of muscle fibers of the back;
• increased load due to the tilt of the stop.

There are several types of hyperextension:

• at an angle;
• horizontally;
• lateral hyperextension;
• the inverse.

One of the most common simulators is a horizontal bench for hyperextension.

The technique of performing classical hyperextension on a horizontal bench

• Initial position.Arrange on the simulator so that the front roller is slightly below the line of the bend of the trunk and thighs, and the lower roller is slightly higher than the Achilles tendon. Hands lie behind your head, look straight ahead.
• Exercise.We tilt the body down to an angle of about 70-80 degrees. Bend is only in the region of the hip joint, while keeping the back as flat as possible.
• Return to the starting positionis carried out by raising the hull to form a straight line with the legs. At the highest point, you lock in for a couple of seconds.

The breathing during the exercises should be the same, the inhalation is carried out on the lowering of the body, and the exhalation when lifting. The exercise is done smoothly and slowly without swinging the body.

With regard to the number of repetitions and approaches, it all depends on the degree of physical preparation and the purpose of the training process:

• In order to gradually strengthen the lumbar and beginners, it is recommended to perform 3 sets of 15 times.
• When performing hyperextension as a workout, 2 sets of 10-12 repetitions are done.
• As a finishing action 4 sets of 25 times.
• With the additional weight is recommended to do 15 times in 2 sets, gradually increasing the weight by 5 kilograms. It is not recommended to use heavy weights at once.

Common mistakes in class

At first glance it seems that the exercise on the bench for hyperextension is quite simple and primitive. But this opinion is rather erroneous. Many athletes admit a number of mistakes while practicing on such a simulator.

The most common are:

• The body of the body drops very low. This technique is acceptable only in the case of an absolutely healthy back.
• Carrying the rise of the torso at the extreme upper point, a large deflection is made.
• Exercise is carried out in large amplitude.
• Bending of lower limbs in the knee joint. When performing exercises, the legs should be strained and perfectly even.
• Incorrect position of the upper extremities rigidly contained in the "lock".
• Use of additional weights with a high weight.

If the exercises are performed correctly, it is possible to achieve the desired result in the shortest possible time.

A source: http://ambisport.ru/trenazhery/chto-predstavlyaet-soboj-skamya-dlya-giperekstenzii.html

Exerciser for back and waist to strengthen or stretch muscles - types and description of models with prices

If you have a deformity of the spine, but do not have enough time for the gym, buy a simulator for the back and do exercises at home.

Especially useful is the device for people who lead a sedentary lifestyle. Such prevention and treatment of diseases of the musculoskeletal system will take only a few minutes a day.

Their price is not high, and the catalog with photos and a review of products can be seen on the websites of special stores.

Which simulators strengthen the back

The modern sedentary lifestyle led to problems with the musculoskeletal system in many men, women and children.

When there is no time for hiking in the gym, the simulator for strengthening the back comes to the aid: it gives a load on the vertebral and lumbar spine.

There are several varieties of such devices, the most common are:

• block;
• "Hunchbacks
• roller;
• board for the back.

Each of them is designed to treat and prevent various diseases.

"Humpbacks" straighten the spine, help to form a correct posture, they can be done independently using a drawing.

Blok help to pump and strengthen muscles, are aimed at a complex of strength exercises with the help of traction. Roller simulators improve blood flow, stimulating the delivery of nutrients.

Effective exercises are considered on the bench for extension, with which the muscular corset is strengthened, the spine is stretched, osteochondrosis is treated, scoliosis of 1 and 2 degrees, posture improves. Such changes occur due to improved blood supply to the near-vertebral tissues, spinal muscles. To such simulators is Yevminov's board.

Anyone who visits the gym has seen a simulator for hyperextension. In common parlance it is called "Roman chair "Roman armchair". Thanks to the stability of the design, the most popular is the following model:

• name: Sv Sport 2in1;
• price: 4200 rubles;
• characteristics: pumping the press and muscles of the ridge;
• pluses: small dimensions;
• cons: small functionality.

The purpose, which characterizes the modern training apparatus for back - a variety of training, the performance of different types of exercises. Combined products are gaining popularity. They include:

• model name: bench for combined press;
• price: 4200 rubles;
• characteristics: strengthening of the press, dorsal muscles;
• pluses: compactness, low cost;
• cons: not detected.

Some sports simulators are in demand due to the convenience of transformation from one position to another. An example of such a device is:

• model name: simulator hyperextension OPTIFIT Catera SX55;
• price: 7890 rubles;
• characteristics: strengthening of the muscles of the waist, ridge;
• pluses: compactness;
• cons: unregulated seat.

Simulator for back and legs

An effective device that allows you to train two muscle groups at once is an elliptical trainer for the legs and back. His bright representative is Oxygen EX-35:

• model name: Oxygen EX-35;
• price: 43890 rubles;
• characteristics: training of the muscles of the ridge, legs, buttocks;
• Pros: convenience in use, functionality;
• cons: lack of instruction, high price.

Many elliptical devices are equipped with an electronic monitor and several training programs, and the DFC PT-002 model also has anti-slip pedals. Its main features:

• model name: DFC PT-002;
• price: 17990 rubles;
• characteristics: training gluteal muscles, dorsal, gastrocnemius;
• pluses: nonvolatile - sensors operate on batteries;
• cons: large dimensions.

Almost all elliptical devices count the pulse, the amount of calories consumed, and Oxygen Alabama also evaluates the work of the cardiovascular system after training. Its main characteristics:

• model name: Oxygen Alabama;
• price: 24890 rubles;
• characteristics: strengthening the muscles of the ridge, legs;
• pluses: large step width;
• cons: not detected.

Spinal Exerciser

To prevent stagnation in muscle tissues, pinching of nerves, deformation of the spine and treatment of such problems, a FlexyBack spine stretcher is designed:

• model name: FlexyBack (bridge);
• price: 2700 rubles;
• characteristics: stretch spine function;
• pluses: compact size;
• cons: not revealed.

More functions are available with the Bestec Air Nobius simulator, relaxing the lumbar spine, stretching the vertebrae. Its brief description:

• model name: Bestec Air Nobius;
• price: 23920 rubles;
• characteristics: stretching the spine;
• pluses: high efficiency, good quality;
• cons: expensive.

Worthy reputation deserved inversion tables. Modern manufacturers make them the most functional, and the model DFC 601 has several inclined positions, adjusted to the growth of a person. Its brief description:

• model name: inversion table DFC 601;
• price: 16990 rubles;
• characteristic: function - spinal sprain, improved posture;
• pluses: functionality;
• cons: not revealed.

How to choose a simulator for the back

It is important to choose the right simulator for your back. When choosing, be guided by the following criteria:

1. Directivity. The determining factor when buying a simulator is the doctor's recommendations. Choose a device designed to address your specific problem.
2. Price policy. Focus on your financial capabilities, the cost of the same device from different manufacturers may differ.
3. Dimensions. Living in a small apartment, choose a compact product that can be easily folded.
4. Quality. Pay attention only to quality products, this eliminates the possibility of breakdowns.

A source: http://sovets.net/11675-trenazher-dlya-spiny.html

To strengthen the back of the simulators are different

Painful syndromes in the back area arise for various reasons. Correctly diagnose the disease and appoint appropriate treatment can only a doctor. It is he who determines what method of treatment is needed for the patient.

Most patients, in such cases, are recommended to hold regular strengthening exercises for the muscles of the back and spine.

Therapeutic exercise will be more effective if you perform these exercises with the help of special simulators.

Equipment for home and sports hall

Support the tone in the muscles of the press and the spine help special trainers, made in view of the physiological features of the structure of the human body.

They can be used both at home and in gyms. Their effectiveness is proved by long-term use in health-improving physical culture.

A simulator for strengthening the back muscles is used during treatment, displacement of intervertebral discs.

Home Workouts

Equipment for doing workouts at home should be mobile and compact.

A person with technical knowledge can make such a simulator with his own hands from improvised means, but it is important not to harm yourself and observe the balance of the required loads.

The majority will prefer to buy equipment in specialized stores, which is the more correct solution.

One of the popular exercises is, it does not require compulsory attendance of gyms, is performed with or without equipment.

The main position - the lower part of the body lies on a flat or inclined surface, the legs are fixed to the support. The slopes and straightening of the back are made at a certain angle.

Training in the gym

Exercises to strengthen the back in the gym are conducted under the supervision of fitness trainers, specialists in the field of curative and preventive gymnastics.

In these halls, there are universal stands for performing various exercises to strengthen everything, and the spine.

Popular and effective devices

Which muscle building machines can be used at home and training halls, how to perform exercises to maximize the effect of their use?

The Twist Chair

The most common simulator for doing exercises in the sitting position. It is designed to strengthen the muscles of the shoulder and lumbar spine, the spine, the press.

The arms of the chair are adjustable, the backrest is movable. Sitting, a person makes movements in any direction, to the right, to the left, up and down, while his elbows are at the same level with the shoulder line.

In a simplified version, the chair is made without backrest and armrests, the balance is held by the person alone due to muscular strength.

Roman chair

The universal design, height adjustable, can have an additional device in the form of an ellipsoidal bench. The main exercises are performed in the supine position on the back, abdomen or on the side.

The lower part of the trunk is fixed, the upper part freezes in space, which allows a person to make movements up and down, training muscles.

Expanders

Rubber simulators to strengthen the back, they are light, do not occupy much space, you can use everywhere, at home, at work, for morning exercises. These consist of two handles and rubber tubes or elastic bands connected between them in the form of:

• the eight;
• double-eight;
• crosswise;
• in parallel in 2-3 rows.

Rowing

Exercise simulator sitting almost lying down. Performed movements by hand, imitating rowing on the boat. At the same time, many muscles of the torso, humerus and thoracic corset muscles are involved, which contributes to their strengthening.

Exercise bike

Training on it strengthens almost the entire motor apparatus of man - not only muscles, but also joints.

Riding a bicycle or exercising on an exercise bike indoors stimulates the muscles of the back, the spine to maintain balance.

They are very useful for osteochondrosis, relieve muscle tension.

Hunchback

The design looks like a camel's hump. On the support posts of metal, a bed in the form of a mat is constructed. A person should lie on his stomach, legs stand on the floor or support.

The exercise consists in raising both legs to the horizontal position, holding this position for several seconds and lowering it to the support. It is performed several times until you feel a little tired.

In the gyms, traction is used to strengthen the muscles of the back, spine, and press.

Exercises on them must be carried out under the supervision of the trainer, since excessive workload can cause harm to human health. This can not be abused, seeking a rapid increase in muscle.

Do exercises to strengthen your back regularly, at home or at the gym. Then you will keep a beautiful posture, a straight back, broad shoulders for many years.

A source: http://osteohondrosy.net/dlya-ukrepleniya-spiny-trenazhery-raznye-nuzhny.html

Back muscles training on the simulators: 8 exercises

Build your back attracting attention and giving the power of the entire upper body with eight exercises performed on the cable trainers.

Want to have a strong, large and powerful body, especially its upper part, even if you are wearing a shapeless T-shirt? In that case, you should focus on creating a large back.

Pumping of that part of the body that you can not properly consider in the mirror will give your body a more athletic and powerful build than any other muscle group. Even if you have big hands, but not developed back muscles, your body will never look athletic and impressively powerful and strong.

To handle large weights your body needs a solid foundation. What does it mean? Strengthening the trapezius muscles, rhomboid, the power of the lumbar region and of course, not losing sight of the rotator cuff of the shoulder.

But that is not all. Of course everyone knows to pump up a big, strong back, in training schemes are used; deadlifts, rod rod in slope, rod rod in slope with back grip, traction with T-neck, traction with dumbbells.

A lot of powerful and excellent variations. But there is always the downside of the medal, all these serious exercises can negatively affect the healthy functionality of your shoulders, elbows and the lumbar spine.

Try the so-called "cable exercises" as an alternative. They give your hands a free stroke along one trajectory of movement and keep the muscles in constant tension, which you can not achieve by working with free weights.

Here are the eight best, in my opinion, exercises performed on cable trainers, for the set of muscle mass of the back.

1. Horizontal traction on the lower block, sitting

Horizontal, block thrust, is one of the main exercises for building a strong, powerful and wide back.

This exercise perfectly clogs your trapezius muscles, the middle part of the back and the widest muscles. Which, in turn, gives the back width and thickness.

Of course, with the correct technique of performing movements.

Performance:

Start the movement by squeezing the shoulder blades together. With each new repeat, pull the V-shaped bracket to the belt, provided that if you pull with a narrow grip, on the return stroke the weight should not be thrown, lower by 2 - 3 counts.

You do not work with free weight, where in principle we allow "cheating but quite the contrary. The movement follows one trajectory, and if you do not succumb to temptation and finalize the approach "cleanly you upload much more blood into the muscles, having worked them out with clear movements.

The horizontal thrust, wide grip, also perfectly pumps back muscles, adding load to the rear deltas and more orientates the load on the middle part of the back.

In the variant, a narrow grip, among other things, biceps are loaded. Both options are great for bringing back muscles to a powerful "pampa" and stretching the fascia.

This movement also improves the muscular balance of the shoulders and corrects the posture.

Avoid excessive tilt forwards. Try to keep the upper body in an upright position.

2. Horizontal thrust of the lower block with one hand, sitting

When pulling from the lower block with one hand, each side of your body works independently.

This, in turn, corrects any imbalance of strength and activates your muscles - stabilizers, which give your body balance, help to protect it from injuries and increase the level of basic work on mice back.

Performance:

Set the D - handle so that it is at the chest level. Adopt the position of the body, looking in front of you and hold it straight, as with a horizontal pull with both hands. Sit down, straighten your back and firmly rest your feet in the stops.

Take the handle with one hand, neutral grip, while your free hand firmly rests against the hip. Without leaning forward, stretch the handle back, drawing the elbow behind your back.

Do not bored body, take a second break, strain the muscles of the back and shoulder. Then return the weight to its original position.

Note:

Do not lean forward while doing the exercise. Keep the trunk upright and your back straight. Do not let the weight "drag" you to one side. Hold the torso straight throughout the movement.

3. Horizontal traction with one hand with rotation

Adding a turn at the end of the amplitude of motion, on peak muscle contraction, you put into operation your shoulder stabilizers, to improve overall strength shell and run an additional load component for the lower body, to obtain, doubled complexity, and also improve the overall development of the upper part body.

Performance:

Sit down in front of the adjustable cable trainer, with the attached D-handle located at the abdominal level.

Sitting on the floor or bench with a straight back, fully extend the right hand and grasp the handle, grip on top. Your left arm should lie on your hip.

Knees keep your knees slightly bent.

On exhalation, pull the handle with your right hand, pulling the shoulder blade back while turning the upper part of the trunk. A second pause, then slowly return the weight back to its original position. Repeat the same on the left side.

Avoid stoop, when lowering the weight, keeping your chest bulging and high, the muscles of the bark should be strained. Avoid shoulder failure forward.

4. Horizontal thrust, standing on one knee

In order to deduce the standard horizontal traction with one hand to a new level, it is necessary to change the balance of the body in its lower part. To do this, you need to sink to one knee and make a horizontal pull with one hand to the chest. As shown in the photo.

At first glance, this exercise may seem simple, but the position, standing on one knee, changes the level of difficulty in performing the movement.

At first, this movement will not allow you to stretch your lower back while performing traction. Standing on one knee, your pelvis is in a neutral position.

Secondly, you can not "cheating" at the expense of the lower body, because there is a risk of losing balance. All movements must be correct and clear.

Thirdly, you will more than ever be forced to keep the gluteal muscles in constant tension, as for the horizontal traction, sitting from the lower block, when your buttocks are not included in the work.

Of course, you can be tempted to shuffle a little, especially if you are tired and apply a slight deflection in the lower back, throwing your body back to hold on to the weight. But in a position, standing on one knee, this will make it difficult. So watch how much weight you put on the stack.

Performance:

Do not transfer the entire load to the toes of the back leg, but do not loosen it completely, catch the load balance on your legs.

Squeeze the buttocks and pull the pelvis upward. Leg settings can be changed on every approach.

5. Thrust from the lower block with one hand, standing

Simply changing the position of your body, you can turn a simple "cable traction" into an exercise with the movement of the whole body, which powerfully activates the muscles of your buttocks, hamstrings and back.

Performance:

Install the cable assembly to the lowest position. Put your feet in a separate position, lean forward so that your body is perpendicular to the cable.

Grasp the D-shaped handle with your hand from the side of the backward leg.

Perform traction for a given amplitude, emphasizing the load on the muscles of the back and transferring the load to the retarded leg.

6. Thrust from the upper block, wide grip angle

Vertical traction with a wide grip at an angle of 30 degrees relative to the vertical line, is a variation of the traditional traction from the upper block, to increase the power of the back muscles.

Changing the fixed angle of inclination, transfers the load and increases the strength in the middle and upper parts of the back. This exercise also develops strength in the shoulders, biceps and forearms. Change the angle, change the load.

Performance:

Sit on the bench facing the adjustable cable car, with a long handle located at the height of outstretched hands. Grab the grip handle from above, wider than the shoulders.

Lean back a little, at an angle of 30 degrees with respect to the vertical line, push the chest forward, take your shoulders back slightly.

Keep this position throughout the trip.

Pull the handle down to touch the sternum. Squeeze the shoulder blades together. On the peak muscle contraction, a second pause. Then return the weight to its original position.

No swinging of the body. Pull the handle to light touch the chest. Full amplitude of motion.

7. Horizontal pull to face

Thrust to the face is a phenomenal exercise to get rid of bad posture, give your shoulders strongholds, especially their back beams and at the same time reduce the risk of injury to the upper body.

Regardless of your level of strength or training preparedness, everyone must perform this type of traction, because, among other things, this movement will help to strengthen the arms, forearms and trapezoids.

Performance:

For traction use a rope with long ends.

Stand up in front of the middle height, a rotating pulley and grab each side of the anchored rope from below so that the hands are parallel to each other.

Begin to pull the weight in the direction of the neck, while the elbows go back, and the ends of the rope should be opposite your ears. Hold the body rigidly, control the movement and bring the shoulder blades together, on the peak muscle contraction.

Do not lean forward while doing the exercise. Keep the trunk upright and your back straight. Make sure that the amplitude of the movement of the elbows allows you to take them back as far as possible to ensure proper reduction in the blade area.

8. Cable X - draft (cross-draft)

X - Thrust or crossover cable traction is another great exercise, aimed at training your back and giving it a beautiful posture.

Carrying out traction under such a unique angle, you work out the muscles of the middle part of the back and give load on the rotating cuffs of the shoulder, so as to avoid injury to the shoulder joints afterwards.

Performance:

Use a cable - crossover machine. Grab the left bracket on the right side and the right cable bracket on the left side. Pull both handles to the top of your body, crossing the cables until your hands completely retreat to the sides and back.

A source: https://culturfit.ru/treniroi-spini/treniroa-myshts-spiny-na-trenazhyorah-8-uprazhnenij/

Simulators for the muscles of the press and back

Bench for press

Simulators for the muscles of the press and back - GAB-60

Bench for press

Simulators for the muscles of the press and back - PHYP-200

Body Solid PHYP-200 Roman bench / hyperextension Body Solid phyp200, phyp200x

Hyperextension Body Solid phyp200x is recognized as the most effective simulator for strengthening the lower back. By training these muscles you not only prevent the risk of injury to the spine and tendons, but also increase your overall performance.

The Body Solid phyp200x has become very popular thanks to the flexibility for any user. The simulator is equipped with two pillows supporting the body during exercise, giving more comfort and providing safety.

Body Solid phyp200x allows you to perform such important exercises for the formation of a narrow waist: the bending of the trunk with the fixation of the legs (press) hyperextension (the back extensor muscles)

The inclination of an emphasis allows to double the degree of load

Tilt: 45 degrees

Specifications Body Solid phyp200xDimensions - 107x66x84 cm

Weight - 20 kg

Simulators for the muscles of the press and back - PCH-24

Roman bench Body Solid PCH-24X
Strengthens the lumbar region
Eliminates back pain and relieves compression fatigue,
increases flexibility
Dimensions of the bench Body Solid PCH-24X: В91хд117хш46 cm
Weight 20 kg
Maximum load of the bench Body Solid PCH-24X 225 kg

Simulators for the muscles of the press and back - GRCH-22

Roman stool + hyperextension

Simulators for the muscles of the press and back - GRCH-322

This "Roman chair" and horizontal hyperextension are designed for training the back, the press and other muscles.

Members of your sports club will be able to see the fruits of their training, getting full, comfortable support for DuraFirm panels with dual firmware.

Large rollers are customizable for the convenience of any trainee.

Dimensions in the office. condition (D, W, B) 117 x 65 x 109 cm.

Weight 30 kg.

Simulators for the muscles of the press and back - GCAB-360

A pendulum simulator for the muscles of the abdomen and back. Biomechanically correct trajectory of movements with a starting angle of 30 degrees.

Sturdy frame in steel profile 2 "x 4 designed for commercial use.

Dimensions: 152 x 117 x 109 cm.

Simulators for the muscles of the press and back - PC-83

Simulator Body-Solid PC83 press + beams + horizontal bar
Vertical stand "press + beams + horizontal bar" PC83:

the reverse angle of the tilt of the racks of 10 degrees increases the range of contractions of the muscles of the press and ensures the stability of the position of the body of the athlete of the crossbar serves for pulling by the head and to the chin for the purpose of training the widest muscles, the footrest ensures the simplicity of occupying the starting position, comfortable bars with large handles for maximum comfort, the push-up simulator is set to height 12 inches from the floor for maximum amplitude of push-ups The soft under-back DuraFirm cushion provides a lumbar support ideal for both home and commercial use purposes

Dimensions: 66х94х206cm

Simulators for the muscles of the press and back - GR-82

Vertical stand "press + joists + horizontal bar". Allows you to perform a wide range of exercises for different muscle groups.

The reverse angle of the racks is 10 deg. increases the range of contractions of the muscles of the press and ensures the stability of the position of the body of the athlete.

The crossbeam serves to pull up the head and chin for the purpose of training the broadest muscles, the footrest ensures the ease of occupying the starting position.

Comfortable bars with large handles for maximum comfort. The push-up simulator is installed at a height of 12 inches from the floor for maximum amplitude of push-ups for the training of pectoral muscles.

The soft pillow DuraFirmTM under the back provides support for the waist.

Sturdy frame of steel profile 2 "x 2 designed for commercial use of the simulator.

Dimensions: 145 x 109 x 208 cm.

Simulators for the muscles of the press and back - GR-60

Vertical stand "press + beams". Allows you to effectively perform exercises on the abdominal press, pectoral muscles, triceps.

Safe, stable design, non-slip handrails.

Dimensions of the simulator: 94 x 61 x 152 cm.

Simulators for the muscles of the press and back - GLM-83

Vertical and horizontal thrust. Simple technology to change the level of the load and the type of exercise performed.

Soft and comfortable seat from DuraFirm ™. Smooth running of the cables during training due to special bearings.

Dimensions: 152h81h208 cm.

Simulators for the muscles of the press and back - PLM-180

PLM-180 - Top link (loose weights)

Exercise simulator: triceps, traction from above, etc.

Nylon bushes for smooth movements

Size: в203хд122хш64 cm

Weight: 35 kg

Simulators for the muscles of the press and back - GSRM-40

A craving for yourself sitting with an emphasis in the chest for commercial or home use.

Comfortable seat and stop from DuraFirm ™.

The convenient location of the loading discs makes it easy and easy to change the load level during training.

Dimensions: 137 x 112 x 99 cm.

A source: http://dvcatlant.ru/trenazhernoe_oborudovanie_body-_solid/svobodnye_vesa/trenazhery_dlya_myshc_pressa_i_spiny/

Bench for the back and press Torneo - review

Exerciser (bench) for the back and press Torneo I bought a long time ago. I wanted to pump up the press well and back at home. Since I do not like lying on the floor, I decided to look for some simple simulator.

The main condition for me was that he would easily fold and fold without occupying a lot of space in the house. The best decision for me at that time seemed to me to buy a Torneo simulator.

More details about the bench itself, how I train on it, what I like and who I can recommend it to - read further in this review.

1. The use of a gym (bench) for back and press

Why are exercises on such a bench more effective than on the floor, for example? For myself, I concluded that it is due to the inclined surface and comfortable fixing of the legs, occupations on the bench are much more effective and convenient than usual. You do not need to put something under your back, think of how to fix your feet. The surface of the bench is very soft, which makes training a pleasure. As for the back, it's even harder to pump it out at home. But with such a simulator it is quite simple and very useful for the spine. The main thing is to correctly perform the exercises and systematize them according to time and load. But everything is individual here.

In this review, I will tell you how I train on such a bench. If you have a desire to buy a simulator, then the load should be calculated based on your parameters and the initial physical preparation.

But I can say that growth does not play a strong role. For example, my father is 190 cm, he can also do it. Of course, he is not as comfortable as me, but still you can train.

So, this simulator is suitable for both men and women of different complexions.

In this review, I decided to show clearly how you can swing the muscles of the back and the press on such a bench. Since I am a dance coach and go to gyms, this topic is very close to me. But at the moment I became a mother and I'm an underbody, so I'm mostly at home. What am I doing?

Training I myself arrange a variety of:

• doing fitness ball,
• I jump on the rope,
• running,
• I twist the massage hoop,
• I play table tennis,
• I do various gymnastics, stretching,
• I rock the press and back on the Torneo simulator.

Now let's move on to the training sessions on the Torneo bench. I will talk about the breathing technique and the correct position of the hands and head during the exercises. I'll show you how you can train and, of course, I will provide my photos.

2. Exercises to strengthen the muscles of the press on the Torneo

How do I shake a press?

I sit down on the trainer and bend over back to the formation of a straight line in the body. I fix my feet on special stops. I take my hands behind my head, but I do not link them to each other. The elbows I take to the sides. I do not press my chin to my torso.

I try to make my neck continue the line of the spine. I exhale on lifting the body up, then I breathe in when lowering. Lift the body upwards smoothly to a position of 90 degrees. You can stay a little in this position.

At the same time, the muscles of the legs also work.

I pump the press on the Torneo bench

How much do I make approaches?

I am engaged each time in different ways. I can make 3 approaches - in the morning, in the afternoon and in the evening. I can only do once a day. Basically I do these exercises three times a week (on Monday, Wednesday and Friday).

How many reps do I do?

It depends on my desire. I can do 20 repetitions, I can do more. I like to alternate and swing as straight muscles of the press and slanting.

For those who firstdoes such exercises you can reduce the angle. For example, do not go to the bottom of the bench. For the first time, you can do only 5-10 repetitions.

For those who have good physical training, you can complicate the exercises on the press due to various weighting agents.

What can not be done during the exercises on the press on such a bench:

• do not jerk
• do not buckle in the back
• do not hold your breath or breathe in when bending your torso
• do not rise at the expense of effort in the hands of
• you can not bend down on your feet

3. Exercises to strengthen the muscles of the back on the Torneo simulator.

How do I shake my back?

I accept lying on the stomach. I fix my feet on special stops. I take my hands behind my head, but I do not connect with each other. The elbows I take to the sides. I keep my head straight.

I exhale on the rise of the body above the bench, then I breathe in while lowering. Lift the hull upwards smoothly, if possible, as high as possible. You can stay in this position for a few seconds.

In this case, the muscles of the legs and buttocks additionally work.

I rock my back on the bench Torneo

How much do I make approaches?

Just as with pumping the muscles of the press, I can do 3 approaches - in the morning, in the afternoon and in the evening. Sometimes, only once a day. Basically, I do these exercises three times a week (on Monday, Wednesday and Friday).

How many reps do I do?

I do 5-10 repetitions 3-4 times a day, or about 15 repetitions once a day.

For those who firstdoes such exercises, you can reduce the angle of the body. And do just a few repetitions.

For those who have good physical training, you can complicate the exercises on the press due to various weighting agents.

What can not be done during the exercises for the back on such a bench:

• do not jerk
• do not buckle in the back
• do not hold your breath

4. What other activities do I do on the Torneo bench?

I also do stretching on the Torneo bench, leaning towards my leg, and also, a spring for stretching, like a twine.

I focus on the hands and push myself from the floor holding my feet on the bench. Sometimes I'm unusually sitting on the bench upside down.

Thus, there is a rush of blood to the head, and this is very useful. Just do not overdo it.

Other exercises on the Torneo bench

My stomach and back

5. Conclusions.

If you want to strengthen the muscles of the back, the press, legs, buttocks and just make the figure more tight, then such a simulator is what you need. It easily folds in one motion and will not occupy much space in the house.

I bought it for a long time, I do not remember the price, but I saw that now such a simulator is sold for 1500 - 1800 UAH. (3700 - 4500 rubles). For many years with the simulator nothing happened. It seems to me that it can last for an eternity.

Of course, II recommendTorneo bench for both men and women! It will last you a very long time and will help to keep your muscles in tone.

A source: http://irecommend.ru/content/kak-bysto-nakachat-press-i-spinu-v-domashnikh-usloviyakh-trenazher-skamya-dlya-spiny-i-press