Exercise Bike, Inversion Table and Pull Up Bar to Increase in Strength

Why recumbent exercise bike?

The bike turns out to be the ideal solution for training in cycling or just for exercise endurance without facing the elements. Through its various adjustments difficulty settings and its position, the bike can do real sessions as cycling on a bike. Most recent bikes apartment located in the middle range even offer a set of sensors that make it an effective tool for monitoring: distance traveled, average speed, heart rate or calories burned. You will get better at every kilometer and these numbers will help you see. Last reason to make cycling apartment , and not least, it is a machine that can work most effectively playing his heart on his pedaling speed, distance, or resistance made by the machine on the pedaling.

exercise bike

How To Use An Exercise Bike
The exercise bike is fashionable. The bike comes; you’ll understand that with such a name directly from the United States is simply the benchmark in terms of device endurance apartment. It can work long distances while still watching TV, awesome right? Since many of us had to get a bike and were not completely reassured about its use, I decided to write a short “getting started guide and use” of this type unit.

There are several types of spinning bikes. Here we’ll just talk about the simple apartment bike!

Adjust the seat-handlebar distance
The seat can also move forward or backward to adjust to the size of each. You must be able to reach the handlebar arms slightly bent, without feeling the stretch in your back, neck, or arms. Installed on the bike, the position where the back is slightly rounded is usually considered suitable for the most efficient, yet it does not fit 100% of cyclists (even inside). So do several settings to find the position that you will feel no pain.

Once these steps are valid, your bike is ready to be used.

Warm up
You can not say it enough, and you repeat until it becomes a reflex: it is imperative to warm up before any sports activity. Warming up is up gently in power and prepare his body to physical effort, while reducing the risk of many and varied injuries.

Have a good position
Your position on the bike must be optimal to ensure the most efficient pedaling possible, but also to promote a comfortable position for your entire body. Most exercise bikes allow adjustment of the handlebars, saddle, either in height or distance. So remember to make various settings to find the ideal position.

Adjust the bike over your sessions
Once you’ve made a few tens of kilometers with your bike, your technique will change and you will understand that some changes may be necessary to continue to improve your performance. Do not hesitate to try again a few minor adjustments to promote the comfort of your sessions.

Choosing The Best Inversion Table
The best inversion tables have been used by doctors, physical therapists, and numerous other types of health practitioners to treat patients who may have any back ailments – stress, back pain, and fatigue are just some of the disorders this type of therapeutic machine can treat. Inversion tables such as the Teeter inversion table may be able to provide the patient with respite from back ailments, as these tools help ease the pressure on a patient’s spine, thereby stimulating the circulation of blood for faster healing, rejuvenating and stretching muscles in the back, and relieve the effects of tension and stress, which results in the relief of back pain. The best inversion tables are adjustable and sturdy tools for physical therapy, although one may discover that the range of inversion table types can render the selection of one difficult.

Inversion Table

The best inversion tables, which include the Iron man inversion table and the Body Champ inversion table available for sale today, work to eliminate a patient’s back pain by decompressing the spine through the process of inversion. Simply put, the effects of gravity on the spine are reduced by supporting the patient’s body in an inverted position – this decreases vertebrae and disc compression that usually occurs in the spine while permitting the relaxation of the ligaments and muscles that surround the spine. Oftentimes, it is this very pressure and compression that causes aches and pains in the backs of individuals who may be too inactive, or have been injured by sports and accidental impacts.

Inversion therapy occurs on the aforementioned device, the portable inversion table, upon which the patient to be treated lies in a supported and relaxed inverted position, which essentially eliminates all or a degree of compression due to gravity, the amount of which depends on the angle the person lies in.

Inversion therapy is arguably one of the fastest and safest ways to reduce the compression on a person’s spine and return the spacing between vertebrae to normal widths. Clinical studies undertaken by Eastern and Western medical specialists worldwide have been published in many medical journals, confirming too many skeptics and potential converts that the process of spine compression may be rectified by inversion, bringing relief from back pain and fatigue.

The best inversion therapy tables are often tested with rigorous conditions and criteria, which have led many to discover that the ones best suited to treat most kinds of back disorders are built with industrial steel heavy-duty frames, which are also lightweight for easy manipulation and portability. The components of these inversion tables allow for the comfort and support of almost all individuals from a wide range of heights and weights, while allowing more than a few positions for inversion. These tools are also popular because they are easy to assemble, and come at relatively reasonable prices.

The best inversion table allows for easy treatment and inversion, permitting the individual afflicted with chronic back pain due to injury or a sedentary lifestyle instant relief from spine compression. Prior to purchasing the best budget inversion table, ensure that it fits into your physical therapy regimen as prescribed by a physician.

Why You Should Being Doing Pull Ups

When it comes to building pure strength, any exercise that involves lifting your own body weight is generally considered the most effective. Sure you can use heavy weights to build up some serious power but  it’s when you exercise  using your own body weight that you’ll see the biggest increases in strength.

Just look at gymnasts for example. The vast majority of their strength gains have come from exercises involving lifting/moving their own body weight. Pound for pound, gymnasts are some of the strongest athletes you ll come across.

If its strength increases you’re after, stick with exercises that lift/move your own body weight.

The King Of Strength Building

One of the most effective ‘body lifting’ exercises for building strength across the entire upper body is the pull/chin up. The downside to pull ups & chin ups is that they are hard to do – very hard.

If you’re a beginner, chances are that you’ll struggle to complete even one pull up or chin up. But don’t despair, I’ll reveal some top tips here to help get started.

A pull-chin up is itself a very simple exercise to perform and requires nothing more than an overhead bar. The exercise involves simply gripping an overhead bar and using the arms only, raise the body towards the bar.

Both the pull up & chin up work the entire upper body with the main emphasis on the back, shoulders and arm muscles.

Pull Up Chin Up, What’s The Difference

Many people confuse a pull up with a chin up. The difference between the two is subtle yet distinct. A pull up is performed with the palms facing away from the body, with a chin up, the palms are facing towards the body.

Although both variations work the entire upper body, this subtle difference in hand position produces a marked effect on the muscle worked.

With pull ups (palms facing away from you), emphasis is placed mainly on the back, shoulders and arms whilst the chin up (palms facing you) places more emphasis on the biceps. In fact, the chin up is regarding as one of the best exercises equipment for building strength in the biceps.

It still amazes me today to see youngsters in the gym blasting their biceps with every known bicep exercise from EZ-Curls to preachers curls. And yet if I ask them how many chin ups they can do they look at me blank. If you’re looking to build strength and size in your biceps, there is not better exercise than the chin up.

Whilst both exercises are difficult to do, as stated, most beginners will struggle to complete one rep, the chin up is generally easier than a pull up.

You can further alter the affect of both variations but adjusting the distance between the hands on the bar. The wider the grip, the more emphasis is placed on the back muscles. A wider grip also makes the exercise much more difficult to perform.

The simplicity and effectiveness of the pull up make it the perfect choice if you’re looking to build some impressive upper body strength.

Another compelling reason to include pull ups & chin ups in your exercise regime is that the exercise requires the most simplest of  equipment to perform. All you need is an overhead bar – that’s it, nothing else.

Walk into any gym, even the most basic and they’ll have some sort of pull up bar. But the fact that this exercise requires such a simple piece of kit makes it the ideal exercise for the home trainer.

The Different Types Of Pull Up Bars

Home pull up bars comes in a variety of guises these days but they all fall into one of three categories:

  • Door Mounted Pull Up Bar

These bars are designed to be temporarily mounted over an internal door frame. They are designed to be easily and quickly attached and removed from the door frame without the need for any permanent fixings. These types of bars are easily the most convenient and require only an internal door and usually pack away neatly when not in use.

  • Wall Mounted Pull Up Bar

The pull up bars require a permanent  fixing to the wall which would normally be a substantial outer wall. much sturdier than door mounted bars but do require a permanent setting.

A variation to the wall mounted pull up is the ceiling mounted bar which, as you can probably guess, is mounted on the ceiling.

  • Free Standing Pull Up Bar

These are generally the most expensive type of pull up bar you can get and also require the most floor space. They range from a simple dedicated pull up bar to a multi-exercise station. Some even come with a weight stack to counter balance your body weight and assist you with a pull up.

Performing The Pull Up

-Take a grip on the overhead bar, palms facing away.
-Position your hands shoulder width apart
-Raise your legs and allow you body to ‘hang’ from the bar.
-Pull yourself up until you chin reaches the bar
-Lower yourself slowly until your arms are fully stretched.
-Keeping your feet off the floor, pause momentarily at the bottom repeat the movement.

My Top Tips

-Ensure your grip is tight and grip the bar more towards your fingers, not with your palms. A palm grip places more stress on the forearms.
-Inhale at the bottom of the movement before pulling yourself up.
-Keep your chest out, don’t allow your shoulders to move forward. Lead with your chest up & keep your shoulders back.
-Never look down during the movement, always look at the bar or higher up
-Keep your elbows pointing towards the floor. This will ensure you engage the back muscles more.
-Keep your legs bent and cross your feet. This helps to reduce swaying and maintain good posture.
-Aim to actually raise your chin over the bar.

If you’re struggling to complete 1 rep, try these tips below:

-Start off doing chin ups first before moving onto pull ups.
-Perform partial reps by raising yourself till your forehead/nose is parallel with the bar.
-Try ’negatives’. Use your legs to ‘jump’ yourself into the top position of the movement and lower yourself slowly to the ground. Let your feet touch the ground and repeat. The lowering part of the movement is easier to do than the raising part so you should be able to manager a rep or two

I hope this article has shown you how pull ups & chin ups are one of the best upper body strengthening exercises you can do. The lack for the need of expensive or cumbersome equipment makes this exercise the #1 choice for the home trainer looking to build strength and size.