{"id":1579,"date":"2021-05-21T07:38:47","date_gmt":"2021-05-21T07:38:47","guid":{"rendered":"https:\/\/www.a8h.com.au\/content\/?post_type=protocols&#038;p=1579"},"modified":"2021-05-22T12:36:18","modified_gmt":"2021-05-22T12:36:18","slug":"exercise-home-equipment-special-access","status":"publish","type":"protocols","link":"https:\/\/www.a8h.com.au\/content\/protocols\/exercise-home-equipment-special-access\/","title":{"rendered":"Exercise Home Equipment &#8211; Special Access"},"content":{"rendered":"<div class=\"wpb-content-wrapper\"><p>[vc_row][vc_column][vc_single_image image=&#8221;1636&#8243; img_size=&#8221;full&#8221; alignment=&#8221;center&#8221;][\/vc_column][\/vc_row][vc_row content_placement=&#8221;middle&#8221; css=&#8221;.vc_custom_1621608676820{border-top-width: 1px !important;border-right-width: 1px !important;border-left-width: 1px !important;background-color: #66ffcc !important;border-left-color: #000000 !important;border-left-style: solid !important;border-right-color: #000000 !important;border-right-style: solid !important;border-top-color: #000000 !important;border-top-style: solid !important;border-radius: 1px !important;}&#8221;][vc_column width=&#8221;1\/2&#8243;][vc_column_text]<\/p>\n<h3 style=\"text-align: center;\">Equipment<\/h3>\n<p>[\/vc_column_text][\/vc_column][vc_column width=&#8221;1\/2&#8243; css=&#8221;.vc_custom_1621603644244{border-left-width: 1px !important;border-left-color: #000000 !important;border-left-style: solid !important;border-radius: 1px !important;}&#8221;][vc_column_text]<\/p>\n<h3 style=\"text-align: center;\">Comment<\/h3>\n<p>[\/vc_column_text][\/vc_column][\/vc_row][vc_row content_placement=&#8221;middle&#8221; css=&#8221;.vc_custom_1621604122876{border-top-width: 1px !important;border-right-width: 1px !important;border-left-width: 1px !important;border-left-color: #000000 !important;border-left-style: solid !important;border-right-color: #000000 !important;border-right-style: solid !important;border-top-color: #000000 !important;border-top-style: solid !important;border-radius: 1px !important;}&#8221;][vc_column width=&#8221;1\/2&#8243;][vc_single_image image=&#8221;1646&#8243; img_size=&#8221;full&#8221; alignment=&#8221;center&#8221;][\/vc_column][vc_column width=&#8221;1\/2&#8243; css=&#8221;.vc_custom_1621603644244{border-left-width: 1px !important;border-left-color: #000000 !important;border-left-style: solid !important;border-radius: 1px !important;}&#8221;][vc_column_text]<\/p>\n<ul>\n<li><strong><span style=\"color: #d35400;\">Inexpensive<\/span>\u00a0<\/strong>&#8211; This type of vest can be purchased for a relatively small sum of money<\/li>\n<li><strong><span style=\"color: #d35400;\">Some weighted vests will allow additional weight<\/span>\u00a0<\/strong>to be added and this increased load means you will progress faster as using the same load day-in and day-out will not allow muscle to adapt and become stronger<\/li>\n<li><span style=\"color: #d35400;\"><strong>If you exercise in the morning or evening<\/strong><\/span>, then go for a walk first with your weighted vest as a warm up. You will be burning far more calories with the vest on. Work smarter<\/li>\n<li><span style=\"color: #d35400;\"><strong>Keep your weighted vest on<\/strong><\/span>\u00a0when you are using the home gym exercises to add even more load with a squat or push-up or pull-up etc.<\/li>\n<\/ul>\n<p>[\/vc_column_text][\/vc_column][\/vc_row][vc_row content_placement=&#8221;middle&#8221; css=&#8221;.vc_custom_1621604122876{border-top-width: 1px !important;border-right-width: 1px !important;border-left-width: 1px !important;border-left-color: #000000 !important;border-left-style: solid !important;border-right-color: #000000 !important;border-right-style: solid !important;border-top-color: #000000 !important;border-top-style: solid !important;border-radius: 1px !important;}&#8221;][vc_column width=&#8221;1\/2&#8243;][vc_single_image image=&#8221;1626&#8243; img_size=&#8221;full&#8221; alignment=&#8221;center&#8221;][\/vc_column][vc_column width=&#8221;1\/2&#8243; css=&#8221;.vc_custom_1621603644244{border-left-width: 1px !important;border-left-color: #000000 !important;border-left-style: solid !important;border-radius: 1px !important;}&#8221;][vc_column_text]<\/p>\n<ul>\n<li>A door hang bar &#8212; also relatively inexpensive<\/li>\n<li><strong><span style=\"color: #d35400;\">Chin-Ups<\/span>\u00a0<\/strong>&#8212; Your palms face you this works the biceps mainly but other muscles of the back as well<\/li>\n<li><strong><span style=\"color: #d35400;\">Pull-Ups<\/span>\u00a0<\/strong>&#8212; Your palms face away from you. This engages many of your large back muscles<\/li>\n<\/ul>\n<p>[\/vc_column_text][\/vc_column][\/vc_row][vc_row content_placement=&#8221;middle&#8221; css=&#8221;.vc_custom_1621604122876{border-top-width: 1px !important;border-right-width: 1px !important;border-left-width: 1px !important;border-left-color: #000000 !important;border-left-style: solid !important;border-right-color: #000000 !important;border-right-style: solid !important;border-top-color: #000000 !important;border-top-style: solid !important;border-radius: 1px !important;}&#8221;][vc_column width=&#8221;1\/2&#8243;][vc_single_image image=&#8221;1647&#8243; img_size=&#8221;full&#8221; alignment=&#8221;center&#8221;][\/vc_column][vc_column width=&#8221;1\/2&#8243; css=&#8221;.vc_custom_1621603644244{border-left-width: 1px !important;border-left-color: #000000 !important;border-left-style: solid !important;border-radius: 1px !important;}&#8221;][vc_column_text]Angled dumbbells are preferred as it gives more stability if you are doing a one-arm-dumbell-row-plank and lift one arm upwards working the back muscles.<\/p>\n<p>A set of weights may be worthwhile as you will need to build up the load. There are adjustable dumbbell weights you can adjust[\/vc_column_text][vc_single_image image=&#8221;1638&#8243; img_size=&#8221;full&#8221; alignment=&#8221;center&#8221;][\/vc_column][\/vc_row][vc_row content_placement=&#8221;middle&#8221; css=&#8221;.vc_custom_1621604122876{border-top-width: 1px !important;border-right-width: 1px !important;border-left-width: 1px !important;border-left-color: #000000 !important;border-left-style: solid !important;border-right-color: #000000 !important;border-right-style: solid !important;border-top-color: #000000 !important;border-top-style: solid !important;border-radius: 1px !important;}&#8221;][vc_column width=&#8221;1\/2&#8243;][vc_single_image image=&#8221;1639&#8243; img_size=&#8221;full&#8221; alignment=&#8221;center&#8221;][\/vc_column][vc_column width=&#8221;1\/2&#8243; css=&#8221;.vc_custom_1621603644244{border-left-width: 1px !important;border-left-color: #000000 !important;border-left-style: solid !important;border-radius: 1px !important;}&#8221;][vc_column_text]The Bosu Ball provides instability and this calls into play many more muscles to counteract moves of the bosu ball<\/p>\n<p>Multiple exercises can be done from squats on an upturned bosu ball to push ups[\/vc_column_text][vc_single_image image=&#8221;1640&#8243; img_size=&#8221;full&#8221; alignment=&#8221;center&#8221;][\/vc_column][\/vc_row][vc_row content_placement=&#8221;middle&#8221; css=&#8221;.vc_custom_1621604122876{border-top-width: 1px !important;border-right-width: 1px !important;border-left-width: 1px !important;border-left-color: #000000 !important;border-left-style: solid !important;border-right-color: #000000 !important;border-right-style: solid !important;border-top-color: #000000 !important;border-top-style: solid !important;border-radius: 1px !important;}&#8221;][vc_column width=&#8221;1\/2&#8243;][vc_single_image image=&#8221;1641&#8243; img_size=&#8221;full&#8221; alignment=&#8221;center&#8221;][\/vc_column][vc_column width=&#8221;1\/2&#8243; css=&#8221;.vc_custom_1621603644244{border-left-width: 1px !important;border-left-color: #000000 !important;border-left-style: solid !important;border-radius: 1px !important;}&#8221;][vc_column_text]This is an inexpensive, lightweight and wonderful home piece of equipment.<\/p>\n<p>Found in stores like Big-W<\/p>\n<p>This can be used for abdominal crunches but probably better used for dips and pushups as shown below[\/vc_column_text][vc_single_image image=&#8221;1642&#8243; img_size=&#8221;full&#8221; alignment=&#8221;center&#8221;][\/vc_column][\/vc_row][vc_row content_placement=&#8221;middle&#8221; css=&#8221;.vc_custom_1621604122876{border-top-width: 1px !important;border-right-width: 1px !important;border-left-width: 1px !important;border-left-color: #000000 !important;border-left-style: solid !important;border-right-color: #000000 !important;border-right-style: solid !important;border-top-color: #000000 !important;border-top-style: solid !important;border-radius: 1px !important;}&#8221;][vc_column width=&#8221;1\/2&#8243;][vc_single_image image=&#8221;1643&#8243; img_size=&#8221;full&#8221; alignment=&#8221;center&#8221;][\/vc_column][vc_column width=&#8221;1\/2&#8243; css=&#8221;.vc_custom_1621603644244{border-left-width: 1px !important;border-left-color: #000000 !important;border-left-style: solid !important;border-radius: 1px !important;}&#8221;][vc_column_text]This is an underestimated exercise tool<\/p>\n<p>The eccentric contraction of any exercise puts the greatest deal of stress on a muscle and most abdominal exercises like crunches, are concentric contractions limiting effectiveness and muscle growtn<\/p>\n<p>If you picture a biceps curl, lifting the weight up is the concentric contraction and lowering it is the eccentric contraction. Lowering the weight stretches the muscle causing more tears (damage) and it is the microtrauma in muscle i.e. micro-damage that stimulates muscle growth.<\/p>\n<p>With this abdominal roller, if you contract your abdominal muscles and then roll this device away from you, then you are creating an eccentric stretch of your abdominal muscles. Do that to muscle exhaustion.[\/vc_column_text][vc_single_image image=&#8221;1644&#8243; img_size=&#8221;full&#8221; alignment=&#8221;center&#8221;][\/vc_column][\/vc_row][vc_row content_placement=&#8221;middle&#8221; css=&#8221;.vc_custom_1621609451357{border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;border-left-color: #000000 !important;border-left-style: solid !important;border-right-color: #000000 !important;border-right-style: solid !important;border-top-color: #000000 !important;border-top-style: solid !important;border-bottom-color: #000000 !important;border-bottom-style: solid !important;border-radius: 1px !important;}&#8221;][vc_column width=&#8221;1\/2&#8243; css=&#8221;.vc_custom_1621609462991{border-right-width: 1px !important;border-right-color: #000000 !important;border-right-style: solid !important;border-radius: 1px !important;}&#8221;][vc_single_image image=&#8221;1645&#8243; img_size=&#8221;full&#8221; alignment=&#8221;center&#8221;][\/vc_column][vc_column width=&#8221;1\/2&#8243;][vc_column_text]<\/p>\n<p style=\"text-align: center;\">An adjustable gym bench is handy for many exercises<\/p>\n<p>[\/vc_column_text][\/vc_column][\/vc_row]<\/p>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>[vc_row][vc_column][vc_single_image image=&#8221;1636&#8243; img_size=&#8221;full&#8221; alignment=&#8221;center&#8221;][\/vc_column][\/vc_row][vc_row content_placement=&#8221;middle&#8221; css=&#8221;.vc_custom_1621608676820{border-top-width: 1px !important;border-right-width: 1px !important;border-left-width: 1px !important;background-color: #66ffcc !important;border-left-color: #000000 !important;border-left-style: solid !important;border-right-color: #000000 !important;border-right-style: solid !important;border-top-color: #000000 !important;border-top-style: solid !important;border-radius: 1px !important;}&#8221;][vc_column width=&#8221;1\/2&#8243;][vc_column_text] Equipment [\/vc_column_text][\/vc_column][vc_column width=&#8221;1\/2&#8243; 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