how to use TRAINING STATION 100 PARALLEL BARS
TS100 Hyperextension bench exercise: vertical chin-up with hammer grip (2 bars)
This exercise works back muscles.
Mainly the latissimus dorsi, the teres major muscle, median and lower trapezius, as well as arm muscles (biceps) and deltoid (anterior head) muscles. This exercise allows you to target various parts of the back by varying the grip. The lumbar is also worked when still.
4 times 10 seconds.
Breathe out when rising and breathe in when returning to the start position.
SAFETY RECOMMENDATIONS AND TECHNIQUE
Slow and controlled execution.
Start position: on the ground, laid out between the two bars, arms stretched and hands on the TS 100, heels on the ground. Lift the pelvis and keep thighs aligned with chest.
Execution: Draw the bust upwards keeping the pelvis engaged. In the end position, the chest will be parallel with the ground, a few centimetres under the hand grip. The abdominals will be used to keep the back straight (lumbar vertebrae, back, neck aligned).
LEVELS OF DIFFICULTY
Vary the range of movements and intensity of repetitions. Use a weight vest.