Fitness Machine and Fitness Equipment

Anatomic Abdominal Bench

The Anatomic Abdominal Bench also known as Abs Bench is a training tool used to exercise the abdominal. The abdominal Bench has an adjustable rate of declination that allows you to raise and lower the bench and also change the muscle strain to different targeted areas of the abdominals. The Anatomic Abdominal Bench makes you able to work seriously on the abdominal muscles.

Muscle of Development

The Abs Bench is used to strengthen the abdominal muscles. Also the muscles of the lower back and oblique are worked on to lesser degree during the abdominal exercise.

Appearance and Dimension of Anatomic abdominal bench

The Abs Bench is made up of an adjustable Bench and a two bar foot with leg restraints at the top of the end of the declined bench. The Anatomic Abdominal Bench has a dimension of 50cm x 110cm x 90cm

Precautions and technique

The main function of the Anatomic Abdominal Bench is the abs curl. When performing this exercise, place your back flat on the decline bench with your leg placed at the higher end of the bench. Make sure your body is firmly held in between the two foot and leg restraint padded bar at the top.

The abdominal exercise is similar to sit up, instead of proceeding to full sit up, you only stop less than half way up. The right distance to travel when exercising the abdominal muscle is 30 degree. Also when you lay flat on your back, make sure, you should use your abdominal muscle to lift your torso off the bench to a position that is half way lesser to a sit up position. As you lift your torso off the bench, inhale and when returning it back to the bench exhale. Breathing properly while using the Anatomic Abdominal Bench is important as it helps develops the abdominal muscles.

Also you can also injure your self when using the Abs Bench, especially the muscles of the back. Maintaining good form is very important in order for the strain of the muscles to be targeted without injuring your back.

Many health professional do not recommend you carry out a full sit up when using the Abs Bench, because it is an inefficient exercise and the abs are worked only for the first 30 degree of the upwards range motion while the rest of the way upwards uses other muscles instead of the abdominal muscle.

Also, when performing the sit up, make sure you maintain a straight back, but as you get tired, your back will arch. If you carry out the sit up with an arch back, it will cause strain in your back and this should be avoided. Do not place your hand behind your neck when performing the sit up as it will increase the chances of arching your back

Variations in technique

Also the Anatomic Abdominal Bench can be varied to work on other muscles on the body. Performing a twisting crunch at the end of range of motion will increase muscle strain across the abdominal and the oblique muscle. The adjustable level of declination provides room for variation; you can increase the difficulty, and vary your focus on different areas of your abdominal by changing the angle of declination. Also you can increase the intensity of the crunch by grasping a weight plate on your chest as you perform the exercise

Benefits

The Anatomic Abdominal Bench is a very useful training used for building the core torso strength which necessary for a healthy and balanced physique. Also it helps develops the muscles of the abdominal. The Abs is a great training tool that does not require a large space to set up.

Abdominal Crunch Bench

The Abdominal Crunch Bench is used to strengthen the abdominal muscles work outs. It is used to develop the abdominal and oblique muscles. The Abdominal Crunch Bench helps you maintain proper form in order that you can maximize the work out on your abdominal muscles, therefore it reduces injury or back strain.

Muscles of Development

The Abdominal Crunch Bench is used to develop the rectus abdominal muscles. They are the classic “six pack” muscles prized greatly by weight training enthusiasts. The Crunch Bench also work on the lower back, and variation in the crunches works the oblique, or side abdominal muscle.

Appearance and Dimensions of the abdominal crunch bench

The Abdominal Crunch Bench is made of a padded bench with two bars at one end that supports a two footed braced platforms. The ergonomically curve nature of the bench enables you to maximize correct form as you exercise with the bench. The Abdominal Crunch Bench has a dimension of 60cm x 80cm x 130cm. The compact nature of the bench makes it fit easily into a small gym or home.

Precautions and correct technique

Though the Crunch Bench is ergonomically designed to help you maintain the right form while exercising, you have to position your leg up, this isolates further and work the main abdominal muscles. Place your back on the bench, with you feet placed on the two foot platforms. The small part of your back should place over the ergonomic hump near the front of the wide bench.

Then use your abdominal muscle to pull your torso off the bench. Make sure you are exhaling as you lift your body and continue lifting until you are 30 degree to a full erect sitting position. When at the top of range of motion, hold on for 2 seconds, and then inhale as you lower down to the bench. Repeat the exercise until failure.

Most expert do not recommend full sit up to be carried out, since it is not effective way of exercising the abdominal. When doing a full sit up, the abs is only used for the first 30 degree of the range of motion, while the other muscles completes the finishing of pulling your torso to full sitting position. Therefore the Abdominal Crunch Bench is used in working the abs muscles its entire range of motion, it is considered more efficient.

Also when performing the full sit up, ensure that your back stays straight and rigid through out the whole range of motion. As you get tired when performing this exercise your back will arch, which causes strain or injury, therefore do not place hand behind your neck, it is more likely to cause your back to arch and increases your risk to injury.

Variation in technique

The abdominal Crunch can also be used to perform twisting crunches, as well as standard vertical crunch. Performing the twist crunch with the Crunch Bench requires you twist your torso to alternating sides at the top of range of motion.

By twisting you work your oblique (side abdominal muscles). Also, by grasping a weight plate across your chest as you complete the crunch makes the exercise difficult and is a good way to further develop the abdominal muscles.

Benefits

The Abdominal Crunch Bench helps you maintain a good form as well as focus your technique, it also develops and strengthen the abdominal muscles. The equipment is of great value and fit easily into small gym or homes.