Adjustable Weight Bench

Specifications Weight Bench

Main Tube Size:60*60*2mm

L*W*H:147*124*(108-184)cm

    Product Description Weight Bench
Main Tube Size:60*60*2mm
L*W*H:147*124*(108-184)cm   
       How to use a fitness sit-up bench correctly       The sit-up bench, sometimes called a decline sit-up bench, suspends your upper body lower than your hips and thighs, forcing your hip flexors or abs to work against gravity at a different angle as you perform sit-ups or crunches. Some sit-up benches are set at a fixed decline angle, but if you see a spring-loaded pin anywhere on the bench, you can use that pin to adjust the bench to one of several decline angles. Sit-ups The rectus abdominus, the long strap of abdominal muscle that runs from your ribs to your pelvis, flexes your spine. When doing sit-ups you're flexing at the hips, not the spine, so your hip flexors, not your abs, are responsible for the primary movement. But your abs still work to keep your torso straight as you move through the sit-up motion.
To do sit-ups on a sit-up bench, slide your feet underneath the foot pads, knees over the peak of the bench, and slowly lie back on the bench until your back nearly touches the padding. Flex at the hips until your torso is vertical again. Keep your abs tight throughout the motion. Sponsored Links Surf Training Workout 90 Day Surf Training Program Surf Fitness Training - Home or Gym TotalSurfingFitness.com Oblique Sit-ups Your obliques, to either side of your rectus abdominus, are responsible for rotation, flexion and sideways flexion of your spine. To focus on your obliques while doing standard sit-ups, pause in the up position, your torso vertical, and twist to one side. Slowly lower your body until your back nearly touches the bench, keeping your spine straight as you do so, then flex your hips to bring yourself back to vertical. Twist to the other side and repeat. Crunches Use a sit-up bench to add difficulty to standard crunches, too. This exercise eliminates your hip flexors from the picture, forcing your rectus abdominus and obliques to move your body, instead. Assume the starting position for sit-ups on the incline bench, then lie down until your back is resting against the bench padding. Squeeze your abdominal muscles, curling your ribs up toward your pelvis, which will lift your head and shoulders slightly off the bench. Oblique Crunches As with regular sit-ups on the sit-up bench, you can put extra stress on your obliques while doing crunches by twisting to the side. Assume the crunch position described above, crunch up, then bring your right ribs or shoulder across and up to your left hip. Rotate back to center, then repeat, squeezing your obliques to bring your left ribcage--or shoulder, if it's easier to think of it that way--up toward your right hip. Rotate back to center, then lower your body back down onto the bench.     How to Use a Sit-up Bench     The sit-up bench is a popular piece of fitness equipment that is seen in homes, gyms and hotels nationwide. The bench part of it is in a decline and it has padded supports on the top to place your legs under. This helps to stabilize your body while you are working out. Being that you are in a declined position with your legs fixed, the sit-up bench primarily works the upper body, and there are several ways it can be used. Step 1 Perform decline crunches. Decline crunches work the abdominal area, but they put more emphasis on the lower abs. To do these, lie on the bench with your legs hooked under the supports. Place your hands on the sides of your head. Curl your body up, squeeze your abs and hold for a second, then lower yourself back down. Repeat 12 to 15 times.   Step 2 Extend your arms over your head. Pullover crunches recruit more overall muscles being that your arms are over your head. To perform these, grab a moderately heavy medicine ball. Lie down on the bench with your legs under the supports and your arms fully extended behind your head. Perform a crunch and pull the ball over your body until it is in right in front of your chest. Lower yourself back down, and extend your arms back out. Repeat 12 to 15 times. Step 3 Twist from side to side. Side-to-side twists are done with a medicine ball, and they put emphasis on the obliques. To do these, sit up on the bench with the medicine ball in your hands. Extend your arms straight out on front of your body, rotate your upper body to your right, then to the left. Go back and forth 12 to 15 times, and lower yourself back down. Step 4 Reverse the direction of your body. To do decline reverse crunches, lie on the bench with your legs facing downward. Grab the sides of the bench above your head and extend your legs straight out. Curl your knees up to your chest, then extend them back out. Do 12 to 15 reps. These place more emphasis on your lower abs. Step 5 Grab a pair of dumbbells. The lower chest muscles can be worked on the sit-up bench with the help of dumbbells. Lie on the bench with your legs under the supports and dumbbells in your hands. Push them straight up in the air so they are above you. Slowly lower them down until your upper arms are parallel to the floor and push them back up. Stop when they are about 1 inch apart. Use a weight heavy enough that you can only do 10 to 12 reps.     Tips and Warnings When you do decline crunches, do not tuck your chin in toward your chest. Keep your head and shoulders straight the whole time. When you do pullover crunches, make sure to keep your arms straight the whole time. When you do side-to-side rotations, keep your head in line with the ball at all times. If they are too difficult to do with your arms extended, keep the ball tucked into your chest. Things You'll Need Dumbbells Medicine ball References Reverse decline crunches Decline chest press                                  Company Information           Packaging & Shipping   Our Services     Why choose OK Sporting? Quality:We have strict quality control system,all the order from OK sporting has been inspected by OK sporting team.And inspection report will be sent before shipment. After-service:We supply the after-sevice team,all the problems and questions will be solved by our OK sporting after-service team. MOQ:We accept samll order and mixed order.As our customer requirement,as a dynamic team,we would like to group up with all of our customer. Experience:As a dynamic team,we just have 8 years experience in this market.So we study hard,leran more from our customer,we hope we can become one of the largest and professional supplier in China in this market. OEM:OEM accepted. Sample:Sample is avilable as customers requirement. 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