New resistance equipment
We are delighted to announce that we are getting some new fitness equipment for our gym; these involve heavier dumbbells going up to the weight of 32kgs and a power rack with weights up to 160kgs.
With this new kit it provides us with different variations of exercises that are much safer to deliver. We have listed a few of the key muscle toning and building exercises which you can try:
Barbell Squat (Quads, Glutes, Hamstrings) – choose the weight and place onto the bar, set the safety bar to correct height (should be just below as low as you can squat) next come under the bar and rest it on the top of your back (trapezuis) bring your feet parallel with your shoulders with toes facing forward, bend at your hips and push back until your knees bend ensuring that your knees do not go over your toes, try to go as low as your range of motion will allow you to go then push through your heels back up to a standing position.
Barbell Chest Press (Chest, Triceps)– Choose the weight and place onto the bar, set the safety bar to correct height (should be at chest height, giving enough room to safely exit if failure of rep happens) ensure that your bench is at acquired height (flat, decline, incline) then position your body on the bench under the barbell, lift barbell with hands positioned in an overhand grip wider than shoulder width and ensure bar is in line with the chest, slowly bring bar towards chest, just before chest is met push the barbell back up to starting position.
Barbell Bent Over Row (Lats, Biceps) – Choose the weight and place onto the bar, in a standing position safely lift the bar from the floor until you are at full extension, ensure your hands are just over shoulder width apart in an overhand grip, from here bend at your hips until your knees slightly bend, ensure your chest is up and back is straight, arms should be at full extension and barbell should be just lower than your knees, from here pull through your elbows and bring the barbell towards your belly button feeling the squeeze on your upper back (latissimus dorsi) bring bar back down to starting position.
Barbell Reverse Lunge to Knee up (Quads, Hamstrings, Glutes) – Choose the weight you are going to use, place the safety bar at a level where you would complete a lunge and the bar could safely rest on it if failure to complete rep occurred (just below hip height) rest the barbell on the top of your back (traps) take a stride with one foot behind the body, bend your front knee ensuring your knee doesn’t go over your toes, keep your body in an upright position, chest up and chin up, lunge as low as your range of motion allows you to go, push through your front foot to allow you to come back into an upright position, once in this position follow your back leg forward and bring your knee up in front of your body squeezing your glutes at the top of the movement, return leg to starting position, repeat on other leg.
Having heavier dumbbells is very beneficial for those wanting to exert more tension onto a particular muscle. Exercises to use with heavier dumbbells could be:
Dumbbell Shrugs (traps) – Choose the set of dumbbells you intend to lift, position the dumbbells in your hands by the side of your body, keep arms at full length, bring your shoulders towards your ears in a shrugging motion, lower shoulders back down to starting position.
Dumbbell One Arm Row (Lats, Biceps) – Set your bench to flat, choose your dumbbell, place dumbbell next to the bench, if you are using your right arm to lift the weight place your left knee on the bench with your right leg acting as a support coming away from the bench, ensure your back is straight, chest is up and head is up, grip weight ensuring the weight is in a hammer grip position, then pull through your elbow keeping your elbow tight to the body bringing it all the way so your elbow is up to your back, lower weight and repeat on the other side, changing your knee and leg position.
Dumbbell Tricep Extensions (Triceps) – Choose your weight; hold dumbbells behind the head locked together with palms facing each other, extend at the elbows so that your dumbbells are above your head, lower the weight below your head by bending your elbows until dumbbells go as low as your range of motion will allow you to go, extend the weight back above the head to finish the rep, ensure to keep your elbows still and tight to your head.
For more information please speak to Health club reception on 01635 551188