Weight Lifting Single Stations





Weight Lifting Single Stations

I can't think of any single stations that are necessary if you have a calf raises block, a padded floor mat (or a folded towel) and a barbell with 45lb (20kg) plates. That's a bit odd you think - how can these replace single stations?

Well, the only single stations that you 'need' are the leg curl machine and the calf raises machine (seated calf raises and standing calf raises), but if you have the above items listed then you can save a LOT of money.

The calf raise block can be used as I describe in my calf raises block section for standing calf raises, and for seated calf raises use the block again, but take a seat and rest a weighted barbell across your knees.

Now let's look at the leg curl and why you would 'need' this. The hamstring muscle (back of your thigh, or some call it the leg bicep) has two actions: one action is to pull on your pelvis to help pull you upright into a standing position, and the other action is to pull your lower leg backwards - in a way that would make your heel kick your butt.

Now, squats, deadlift, trap-bar deadlifts and squatlifts all work the first action very effectively - that which pulls you upright. There are a few weight lifting exercises that develop the second action but these require an expensive machine UNLESS you implement what I suggest: a home made glute ham raise machine.

The glute ham raise machine that I suggest needs the items listed above. All you do is put your 45lb weight plates on your Olympic barbell (you need these plates to give the barbell some height from the floor) and then add more weight until the bar is at your body weight. Next, get your floor mat (or folded towel) ready. Now lie face down with your feet under the bar (such that you Achilles tendon is pressing against the bar) and place the floor mat (or towel) under your knees. You are now in the starting position for a glute ham raise, but chances are you won't be strong enough so put your arms out as if you were going to do a push up. Now, keeping your knees on the floor push up and bend at the knees until your body and upper thigh are vertical.

The gute ham raise is a tough exercise so start with just one set. Do negatives (lower your body to the floor) but get your hands ready for when your strength gives out so you can stop yourself bashing your face on the floor. When you come back up use your hamstrings to pull you up, but you'll probably need to do a quick push up to get you moving upwards. As you get stronger you'll be able to do less of a push up and involve more hamstring.


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Muscle Gaining Secrets
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