Adjustable Bench Gym Equipment

 

1. Seated rowing trainer back pull

 

Adjust the seat height so that the chest is at the same height as the baffle.

Sit firmly and step on the pedal with your feet, keep your back straight; tighten your shoulder blades, use your back to pull the handle to your abdomen (peak contraction for 1 second), and slowly return to the original position.

Pay attention to controlling the speed of the movement and avoid using leverage.

 

2. Nautilus back muscle training

 

Fix the shoulder joint in a sitting position, use your back to pull to the abdomen, reduce the movement of the shoulder blades, and stimulate the upper back/latissimus dorsi in isolation. You can do the first movement to reduce arm compensation.

 

3. Hip and leg trainer

 

Glute muscle extension: adjust the foot pad so that the knees are against the center of the support pad, lock your feet, slowly lower the torso to parallel with the ground, and use the hip and leg strength to return to the position.

Sit-ups: You need to put your feet against the pad, lean back until your back is parallel to the ground, tighten your abdominal muscles and stand up.

Pay attention to tightening the core throughout the process to avoid waist compensation.

Beginners are recommended to start with low intensity (3 sets × 5 times).

 

4. Pendulum Squat Trainer

 

Focus on hip training, adjust the foot pad so that the knees are against the center of the support pad, lock your feet, hold the handles with both hands, slowly lower your torso to parallel with the ground (hips fully extended), use your hips and legs to rebound to an upright position, pay attention to tightening the core to avoid waist compensation.

It is recommended to do 15-20 times per set (endurance), 3-4 sets, and rest for 60-90 seconds between sets.