How to do leg extension workout at home?

Leg extension workout is a great way to strengthen the legs most effectively. However, many people struggle with this workout due to a lack of equipment or space for exercising at home. Fortunately, there are some ways of doing leg extension workout that are very simple and can be used by anyone in order to achieve the best results.


How to do leg extension workout at home:


  1. Find a comfortable chair, desk, or standing position. This can be adjusted based on the person’s height and ability.


  1. Sit up straight with your feet shoulder-width apart. If you are not relaxed, your body will want to compensate by leaning forward and rounding your back which is not the best way to perform this exercise correctly.


  1. Flex your elbows and pull your shoulders back as if you are trying to touch the ceiling with them.


  1. Inhale and at the same time, lift your legs straight up off of the floor to where your body forms a straight line again. Ideally, you should form a straight line from your feet all the way to the top of your head [but this is not always possible].


  1. After a slight pause, lower back down below parallel to the ground and repeat.


  1. Repeat this exercise as many times as you can without tiring out. If your knees start to feel sore, then it’s time to stop, otherwise keep going.


Top 5 leg extension workouts to try at home:


  1. Seated leg extension;


The leg extension machine is used by sitting in a chair and positioning your foot so that it is about 5-6.5 inches off the ground and roughly right where your toe meets the ball of your foot. To accomplish this, you want to put your knees together, bend at the waist, and lower your heels as close to the floor as possible while still keeping them together. This will support you while you perform the exercise.



  1. Standing leg extension;



This is an intermediate leg extension workout and it uses the same principles as the seated leg extension. However, instead of using a chair to lean against, you will be using a wall. This is done by placing your body perpendicular to the wall so that your back and head are supported by it while still keeping your heels on the ground.



  1. Bent knee leg extension;


This is a very effective leg extension workout that requires a chair or countertop for support. It is actually quite similar to the seated leg extension except that instead of sitting, you are bending your knees in order to lower yourself towards the ground. This increases the muscle tension in your legs and works them harder while also improving balance. The person performing this exercise can also intensify it by lifting their heels off of the ground as they concentrate on squeezing their glutes.



  1. Kettle bell leg extension;


This type of leg extension workout can be performed with a single kettle bell or a pair of them. It involves lifting the kettle bells straight up into the air towards the ceiling while standing on your tiptoes which will make it an intermediate to advanced leg extension workout depending on how many repetitions you do. It will also work your calves and glutes while also increasing your grip strength.





This is a very effective way to strengthen your legs without any added equipment or space. It’s also a very simple form of leg extension workout that can be easily adapted to the specific needs of the person exercising.

They are simple exercises that do not require a lot of equipment and space can be done at home to strengthen the legs which is a great way to train for people who don’t want to spend a lot of time in the gym.


Best 10 Tips for Doing Leg Extension Workout at Home

Tips for Doing Leg Extension Workout at Home

Do you want to feel your muscles working? Do you want to burn fat and build muscle? If you’re looking for a way to do this without joining a gym, then leg extension workout at home are the answer. You can do them anywhere – in your living room, on your back porch, or even in your bedroom. Leg extensions are incredibly effective for toning your thighs, glutes, hamstrings, and calves because they require strength and endurance. The key is to choose the right weight and perform the exercise properly – so that you can actually get a good workout. Here are tips on how to do leg extensions:


Use a Squat Rack

A squat rack is the best way to do leg extensions at home because it allows you to place your feet on the pins in a way that makes it easier to keep your back straight and your knees behind your toes. You can also use a leg extension machine with a barbell if you don’t have access to a squat rack, but make sure that your knees are directly below the barbell and that you don’t allow them to come above it during the exercise.

harison barbell rack squat stand

Warm Up Properly

Warm up properly with hamstring stretches before and after each set when doing leg extensions. This will help prevent injury, especially if you do them regularly over time. If you do them before, they help reduce soreness as well.


Don’t Bounce Out of Position

If you’re new to leg extensions, try not to bounce during the exercise – this will put undue strain on your lower back and could cause injury down the line if done repeatedly without proper warm-up first!


Use a Bench With Padding to Protect Your Joints

Leg extensions are a great exercise for the lower body, but they can cause problems if you do them incorrectly. Do them on a flat surface in front of a mirror to prevent strain on your spine and joints.


Place Your Feet on the Floor or Use an Incline Bench

Leg extensions aim to extend the knee past 90 degrees, so it’s important to keep your feet flat on the floor or bench. The incline position provides extra resistance, which works for more muscle groups and stretches muscles differently than regular leg extensions.


Do Not Hyperextend Your Lower Back

When you do leg extensions, don’t hyperextend your lower back and arch your back too much because this puts unnecessary strain on the discs between vertebrae (the intervertebral discs), which may cause injury over time.


Do Them Daily

Leg extensions are an explosive exercise; you will want to do them daily to keep the gains coming. Generally, it would help if you did leg extensions twice a week on non-consecutive days. This will allow your muscles to recover in between workouts and give you the most benefit from each session.


Work up Your Sets and Reps

Start with just one set of 10-15 repetitions first, then increase the number of sets as necessary until you reach your goal of total repetitions. You should feel a burn in your quads after doing just one set of leg extensions, so you know this is working! Once you feel that initial burn, build up by adding another set or two each week until you reach the desired amount of work for that particular workout.


Make Sure Your Form Is Correct

The most important thing about doing leg extensions at home is ensuring that your form is correct! If this isn’t done correctly, then there’s no way that the exercises will be effective or beneficial for muscle growth! So make sure that everything from stance to positioning.


Wrapping Up

Leg Extensions are one of the most popular exercises for strengthening your lower body. They work your quadriceps, hamstrings, and glutes. If you want to get stronger and build up your lower body, you’ll want to work with Barbells. Since they’re the strongest barbells, they’ll allow you to lift more weight than dumbbells or kettlebells. The biggest problem when doing leg extensions at home is that they don’t use enough weight. This can lead to injury or burnout because they end up feeling like a failure after not being able to do as many sets or reps as they were planning on doing at first.

Are Leg Curl Extension Good for Football Players

Are Leg Curl Extension Good for Football Players


As a football player, you need to be strong in the lower body to improve your speed and power. This is why you should include this exercise in your training routine. The leg curl extension helps to generate power because it works all the muscles in the lower body.

Leg Curl Extension

It is also safer than other exercises because you can control the pressure on your muscles more precisely as well as developing stability and strength in your hamstrings, glutes and other muscles for American football. And if you want to know more about leg curl extension, then this article is what you’re looking for.



What are leg curl extensions?


Leg curls are an exercise that train muscles in the lower body. These muscles include the hamstrings, glutes and other muscles in the thighs and back of the legs. The hamstring muscles are especially important for American footballers because they help them move with speed and power.


This helps them to break tackles, jump high into the air when making a tackle or get to a loose ball quickly after it has been kicked. They are used to carry out a lot of running and sprinting, so they need to be strong.




Leg Curl ExtensionHow do leg curl extensions help American footballers?

Leg curls are an effective way of strengthening the muscles in your lower body, and this makes them very important for your American football training.

When your hamstrings, glutes and other lower-body muscles are well trained, the footballer develops more power and speed. This will improves their game in American football.


For American footballers, good hamstring strength is especially important because it helps with speed and running ability. If you want to run fast, you need to be strong in your hamstrings.

To run quickly, you need to improve your hamstring strength. This is especially true for wide receivers, running backs and safeties. Good hamstring strength helps your speed and running ability.


Footballers also need to jump high when participating in American football, so a stronger lower-body is important. When starting off with the leg curl exercise, you should use light weights.

This will help you get used to the movement pattern and practice your form while avoiding injury. As you become stronger, you can make the exercise harder by using heavier weights.



Leg Curl Extension

How to do the leg curl extensions exercise


  1. Sit on a weight bench with your back straight and your legs lying fully on the roller pad, the roller pad should be a few inches from your calves.


  1. Slowly bend your knees, pushing your ankles as close to your backside as you can using your hamstrings to take weight off the plate. Hold this position briefly.


  1. Straighten both legs fully and return them to their original position. Repeat.

The number and weight of the weights you use will depend on your starting level in the exercise.


You can also perform this exercise while lying flat on the leg curl extension machine, using your hips and holding onto the support handles to remain in position.



To perform this exercise correctly, it is important that you do not lean forward as you bend and straighten your legs. In this position, the weight on your hamstrings takes all the strain and does not rest evenly throughout the movement. This can cause injuries or strain and damage to muscles if you abuse them too much or overdo them.



Leg Curl Extension



Overall training is important to strengthen the muscles in your lower body, and this makes leg curls an effective way of improving your American football training. It will give you more power and speed to improve your game, so you can become a better footballer.

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5 Best Leg Exercise at Home by Leg Machine

5 Best Leg Exercise at Home by Leg Machine

5 Best Leg Exercise at Home by Leg Machine

5 Best Leg Exercise at Home by Leg Machine

Going to the gym every day for a workout can be a challenge based on motivation, lifestyle, location, and time. It’s not for everyone. Some people prefer to work out at home, which saves money on gym memberships, childcare, and gas. It also saves time, with no commute, and prevents you from making some common excuses when you lack the motivation to get ready and go. The Harison leg extension machine can provide an excellent workout right from the comfort of your own home. Here are 5 excellent ways you can get a great lower body workout with leg machine without ever leaving the house.


1. 1 1/4 Leg Extensions by Leg Machine



Start in a seated position, with your back pressed firmly into the back pad. Place your legs under the leg pad, knees bent at a 90-degree angle, with the pad resting on top of your ankles. This is your starting position. Keep your torso as still as possible and your feet flexed or in a neutral position. Extend your knees and push the pad upward until your legs are straight. You should feel the tension in the top part of your legs (quadriceps). Return to the starting position, while keeping your feet in position, repeat the movement for a quarter of the original movement, meaning only to raise your legs about a quarter of the way. Return to the starting position. This will count as one rep. You can make this more difficult as you progress by holding the legs straight at the top of the movement for a 2-3 second pause.


2. Bodyweight Squats


Begin with your feet positioned slightly wider than your shoulders with the toes turned outward. Keeping your torso upright, with a proud chest, lower your body to just below 90 degrees, so that your hips are slightly below your knees. Push your feet into the ground to rise back up to the starting position and repeat for the desired number of repetitions.  When pushing your feet into the ground, it’s important to create a tripod base, meaning your big toe, small toe and heel should all push firmly into the ground when lowering your body and rising, never letting your heel come off the ground. You can practice this move with a stool or small chair if you’re just starting out. Start by lowering yourself onto the chair for a quick tap, then rising again. You can progress this by adding weight or by pausing for 2-3 seconds before rising up to the starting position.


3. Lying Hamstring Curls by Leg Machine

5 Best Leg Exercise at Home by Leg Machine

Begin in a lying position with your chest pressed firmly into the pad and your hands gripping the sides of the pad. Place your legs under the leg pad, so that the pad is resting just above your heels. Keeping the glutes tight with feet in a flexed position, and your head looking down so that it is aligned with your spine, raise the pad so your heels travel upward towards your glutes. You should feel the tension in the back of your legs (hamstrings). Lower the pad and return to the starting position. Repeat for the desired number of repetitions. You can progress this by targeting your inner and outer hamstring fibers. Turn the feet inward to target the inner hamstrings, and turn the feet outward to target the outer hamstrings.


4. Reverse Lunges


Begin by standing with your feet hip-width apart. Bring your right leg back, driving your left knee forward to bend at a 90-degree angle, Your left foot should be pushed into the ground creating a tripod effect as we discussed earlier. Your right foot should be bent so that only your toes are pushing into the ground and your right knee is hovering just above the ground or a slight tap on a padded surface. Pushing your weight onto your front foot return to the starting position. You can either repeat this move on the same side or alternate with the other foot. You can practice this by staying in the lunge position and pulsing (static lunge) or progress this by adding weight. You should feel the tension in your quadriceps, hamstrings, and glutes.


5. Step-Ups


Step-ups are a great way to target the gluteus maximus. Begin by finding a secured stool, chair, or outdoor ledge that is a few inches off the floor. This should be a height that you can safely step up onto with one foot without falling. Feel free to use something to hold onto if you are a beginner. Stand directly in front of the chair, and place your right foot onto it, lift yourself up by placing your weight only on the right foot using a tripod base. Your left foot should rise off the ground and hang just over the chair. Slowly lower yourself back down to the starting position. You can either repeat on one side or alternate each rep. Progress this by holding a dumbbell or weight plate. You can also progress this by increasing the height of the surface you are stepping onto.


Sample Workout:


Superset: 3 Rounds

1 1/4 Leg Extension 12 reps

Lying Hamstring Curls 12 reps

Triset: 3 Rounds

Bodyweight Squats 12 reps

Reverse Lunges 24 reps (12 each side)

Step-Ups 24 reps (12 each side)

Take a 30-second rest after each round and a 1-minute rest between the superset and triset.


  • A superset is two exercises performed back to back with no rest.
  • A triset is three exercises performed back to back with no rest.

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Top 5 Exercises by Leg Extension Machine to Tone Your Legs

Top 5 Exercises by Leg Extension Machine to Tone Your Legs

Leg extension machines are used by Fitness centers and gym owners use leg extension machines to give the user a challenging leg workout that builds muscle strength and definition. With heavy-duty construction, the leg extension machine can be relied on to help you get a more difficult workout while still maintaining proper form. For those looking to tone their legs, this exercise will help them reach their goals. Below are some exercises you can do with a leg extension machine at home.

Leg Extension

If you want toned legs and don’t have a gym membership, you can do several exercises at home with a leg extension machine to get the job done. Leg extensions are the perfect addition to your workout routine if you’re looking for stronger, more toned legs.

Leg extensions are an isolation exercise that targets the quadriceps. They require you to sit down on the leg extension machine, equipped with a pad that rests on your lower thighs. You then lift the padded lever by extending your legs until they are straight out before you, and then slowly return to the starting position.

It’s important to remember that you should use proper form when performing this exercise. Start by sitting on the leg extension machine, placing your legs under the pad, and grabbing onto the side handles. Your knees should be bent at a 90-degree angle. This is your starting position.

Slowly extend your legs to straight until you feel a slight stretch in your lower abs, hold for 1 second and then come back down to the starting position. Ensure to inhale as you perform this portion of the movement and exhale as you return to the starting position.

Single-Leg Curls

Try the single-leg curl if you’re looking for a more challenging leg exercise! This move is a bit trickier to perform, but you’ll be able to get the hang of it with practice.

Position yourself on the machine with one leg resting on the pad. Lean forward so that your upper body is about 45 degrees from horizontal. Grasp the handles firmly and slowly bring your heel towards your butt. Hold for a moment and then return to starting position.

Repeat this motion ten times on each leg and then switch legs. You should feel a burn in your hamstring muscles as the machine lifts your body weight against gravity. If you don’t feel anything or if it’s too easy, try increasing the weight on the machine by adjusting the pin that holds up all of those weights (also known as “plates”).

Calf Raises

If you have a leg extension machine at home, you can use it to tone your legs. One of the best exercises you can do with a leg extension machine to tone your legs is calf raises. To perform calf raises, stand upright facing a leg extension machine. Please pick up the barbell with both hands and place it on your shoulders. Hold the barbell with both hands as you stand tall and straighten your spine. Next, bend one knee and bring your torso down until it is almost parallel with the ground. Pause for three seconds, and then bring yourself back to the standing position. Alternate between legs for three sets of ten repetitions each.

Leg Curls

Leg curls are a great way to get toned, shapely legs without feeling like you’re doing too much work. By using a leg extension machine, you can work out your calves and thighs simultaneously by pulling your legs back behind you. This will help to tighten up and strengthen your muscles and build muscle mass.

Dumbbell Lunges

A leg extension machine is a great option for working out your legs at home because it doesn’t need much space, and it’s easy to store. One of the best ways to tone your legs with this equipment is by doing dumbbell lunges.

First, stand with your feet shoulder-width apart, holding dumbbells in each hand. Step forward one foot and lower your body until both knees are bent at roughly 90-degree angles. Do ten reps for each leg before moving on to another exercise.

Wrapping Up

Using a leg extension machine, performing effective leg exercises to tone your legs is best done. One of the best leg machines to tone your legs and glutes is a capable leg extension machine at home. While this exercise works your quadriceps muscles, a good machine will work your hamstrings more.

Did you have a leg extension machine for your home gym? Please feel free to leave comments below on what is your leg day routine!

Workout Benches: 3 Exercises To Keep You Fit

HARISON weight bench Workout benches are a good choice for staying fit and healthy while also having complete control over what you use them for. For example, a workout bench can be a good choice for senior people who require specialized care services at home. If you want a HARISON weight bench , there are several exercises you can do on them that will be great for building up your core muscles and keeping your entire body in shape. While there is also a 609-weight bench with leg extension that lets you perform different exercises to keep you fit.

Make sure that you find the best exercise bench that is perfect for your needs and has pads that won’t cause any discomfort when doing these five popular exercises:


These types of workouts come with several different benefits, which include:

They let people build muscle fast. They provide more strength than most other forms of exercise. They allow individuals to carry out several different types of exercises comfortably. They are a good choice for staying active and fit while recovering from an injury. On the other hand, using a weight bench with leg extension also offers other benefits. For example, it can help you achieve better balance and coordination, as well as increase muscle mass in your thighs and glutes


If you want to try out some of these popular exercises, you need to ensure that your workout bench supports you and has suitable padding. All of the following five workouts will help ton-up certain parts of your body and increase strength: 1. Bench Press 2. Incline Press 3. Decline Press 4. Flys 5. Pullovers


The bench press is a popular exercise that challenges the chest muscles and arms. You will lie down on a flat surface with a bar in front of you, slowly lower it down to your chest, and then press it back up with your arms.


The incline bench press is a great workout exercise similar to the traditional bench press, but instead of having a flat surface, you will work out on an inclined one with less than a forty-five-degree angle. You will lie down on this type of workout bench and push the bar away from you like you would with the traditional bench press. This incline weight bench can be adjusted to different positions, so you can customize your workout to match your needs.  It also has the removable feature, which made it have more possible workouts


A decline workout bench helps to reduce the stress that may be put onto your shoulders and provides an additional challenge for those who do this type of exercise. It is achieved by putting your feet higher than your head as you bring the barbell down to your chest.


For this exercise, you will need an exercise bench with two inclines to have a level surface for resting your arms on. You will start by lying down with your back flat against the workout bench and then raise both of your dumbbells with straight arms till they are level with each other. It is one repetition. Finally, please bring them back down but this time, don’t lift the weight as high as before and concentrate on squeezing all of the muscles in your chest when doing this movement.


The pullover is another tough but effective exercise that helps to strengthen the shoulder, upper back, and chest muscles. You will need a workout bench with a barbell attached to it, which you will lie down under and lift with your arms till they are straight above your chest. Now, slowly lower the weight back down over your head but keep the elbows slightly bent as you do this before bringing it back up again. While the weight bench with the leg curl feature on this bench is adjustable, you can increase or decrease the amount of resistance as needed, such as it has a Bottom balance adjustment knob to adjust it accordingly.

Wrapping Up!

These types of workouts come with several different benefits, which include: They let people build muscle fast They provide more strength than most other forms of exercises They allow individuals to carry out several different types of exercises comfortably They are a good choice for staying active and fit while recovering from an injury.

Whether you want to build up your strength or stay fit and active, doing exercises with a workout bench is a good way of achieving this. By trying out these five workouts on a suitable workout bench, you will be able to achieve great results within just a few weeks.


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CBA Player Shows How to Avoid Stationary Bike Injuries

For bodybuilding people, indoor cycling is a very popular exercise to lose body-fat, but also very popular at celebrity , athletes and millions of us . How to avoid stationary bike injuries has become a concern of us.

“Regular riders” Google for the answer, and “Professional riders” have fully utilized stationary bike .

CBA Player Yi warms up with the HARISON B2800 stationary bike

Yi Jianlian (height 6 ft 11 in , weight 258 lb, Chinese Top 1 CBA basketball player) absolute Professional level. Yi uses a HARISON Exercise bike to warm up his muscles during the game between Guangdong Southern Tiger and Shandong in the third round of the Chinese Basketball Association (CBA) on March 1.

CBA Player Shows How to Avoid Stationary Bike Injuries

(Yi warms up with the HARISON B2800 Exercise Bike)

5 Tips How to Avoid Stationary Bike Injuries

Of course, most people use it to lose fat. Fancy riding in spin studio or riding at home during COVID-19 is very popular for many people. However, simple mistakes are very easy lead to damage knees and muscle strain after exercise.

Here are a few tips for beginners to learn the basics of spinning before you try use stationary bike at home and gym.

Knee injuries is the most common problem for beginners in spin training.

CBA Player Shows How to Avoid Stationary Bike Injuries

  1. Adjust your seat properly before riding. Adjustable leather padded seat forward to back and up to down. the height of the handlebar. Before exercise should make sure your bike seat is at the right height for you and isn’t too low, too high, too far forward or too far back
  • Adjustable leather padded seat height. Usually the height of user standing on the ground, lift the thigh and height is parallel to the ground , so that when riding, thigh and calf Angle is not too small, so as to reduce the burden of the knee, avoid the injury;
  •  Adjustable leather padded seat forward to back. We can use the elbow joint to align the front of the seat, with the forearm to delimit a semicircle, the length of the forearm and the seat to the straight line distance of the resistance knob are same;
  • The position of the seat determines the height of the handlebar. Generally, the handlebar is half a fist higher than the seat.

(2) Before stationary bike training, we must warm up first: If you directly ride on a high-speed exercise without warm up ,you may feeling very good, but the knee joint damage is very large.

(3) Reduce the times you stand on the pedal: When you stand there swinging left and right to exercise, it causing the knee to work harder over time

(4)Feel your body, don’t push yourself too hard. In a spinning class, or riding at home, with other people warming up the atmosphere or online trainer leading the exercise. it’s easy to push yourself beyond your limits. Remember, when you feel like you’ve reached your limit, for most people with weak exercise foundation, it is a alarm for injury; For fitness lovers , it may break their own limits. So, we should weigh the advantages and disadvantages and do adequate amount of exercise.

(5) The right way to ride: when riding, knees should same as the shoulder width, do not converge.

  • The body leans forward slightly, the arms of the body are straight, the abdomen is tightened, and the abdominal breathing method is used when exercising;
  • Legs and the car beam parallel or slightly buckle, knee, hip maintain coordination;
  • Don’t swing your body from side to side, pay attention to grasp the rhythm of riding;
  • Beginners can use group training, 10 minutes cycling – rest for 5 minutes, cycle three groups, strength the physical fitness and then increase the amount of training.

Next time, you will received tips of “how to protect knee joint” , click a like to forward to the friends who need it! Please don’t hesitate to show your comment below!

How do you warm up before exercise/strength training?
Do you warm up before play basketball? Read more

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HARISON 609 Adjustable Weight Bench with Leg Extension and Preacher Pad Workouts

HARISON 609 Adjustable Weight Bench with Leg Extension and Preacher Pad

Welcome to our HARISON fitness tips channel consisting of bodyweight-only, weight bench workouts! Here is a full-body workout by HR-609 weight bench. Let’s finish the workout and strong!




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How to do them – Sit on the side of the weight bench and sit with your knees apart. Bring your elbow down to your knee joint and position it so it sits securely on the side of your patella. With your wrist fixed, straight and facing outward towards your opposite leg, curl your forearm all the way up and back down, in a controlled manner.

What muscles they target – Biceps.

How a weight bench helps – By locking your arm into place using your knees, you optimise your bicep curls so they’re much more concise. A weight bench is a solid, flat surface for you to work out on.



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Man performing a dumbbell shoulder press on a Mirafit exercise bench
How to do them – With the bench in an upright position, sit with your back firmly pressed into the weight bench. Ground your feet firmly into the ground and bring your arms up so your elbows are at right angles, and your shoulders are in line with your back. With a smooth, controlled motion, push the dumbbells up and in so that they meet when your arms are straight. Lower back down and take back into your starting position.

What muscles they target – Deltoids, supraspinatus, triceps, trapezius, pecs.

How a weight bench helps – The weight bench stops your arms from moving out of line so you can be much more precise when you work out. However, by allowing you to move naturally, the weight bench isn’t as constrictive as a resistance machine.



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fitness expert doing skull crusher exercises using mirafit gym equipment
How to do them – With the bench in a flat position, lie back as you would for a bench press. Take the dumbbell so it’s positioned above your head. Hex weights are great for this exercise as you can hold on to the rubber weight securely. Ensure your elbows are tucked in so you can target your triceps. Then, keeping your arms bent, lift the weight up and over until your elbows meet

What muscles they target – Triceps.

How a weight bench helps – Provides a solid, flat base for you to train from.


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Fitness expert doing a single hand dumbbell bent over row on a Mirafit weight bench
How to do them – Stand to the side of the weight bench with the closest knee to the bench resting on the seat. Bend over and support your weight with the arm that’s closest to the bench, keeping it straight. With your outside arm, bring the weight up so you thumb meets your armpit. Squeeze your back muscles as you reach the top, then lower back down.

What muscles they target – Lats, rhomboids, rear deltoids and trapezius.

How a weight bench helps – Provides a solid, flat base for you to train from supporting your weight while you isolate and focus each side in turn.


ABS Exercise

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More exercise available waiting for your to discover!

HARISON 609 Adjustable Weight Bench with Leg Extension and Preacher Pad

Leave comment below of your exercise at Harison 609 weight bench!

Why do you need to activate muscles before exercising?

The coach always asks the people to activate the muscles before fitness, but some people equate the muscle activation with the warming up. It takes more than 10 minutes to run and warm up before fitness. But when we do strength training, we actually need to do some related muscles relax and activate.

What is muscle activation?

In fact, the term “activation” refers to stimulating muscles so that they can better exert their strength and functions.

Muscle activation means: awakening and activating the proprioceptors in the muscles, thereby adjusting the working state of the muscles, and improving the awareness and movement of the muscles.

Muscle activation does not only exist in the warm-up phase, in fact it can run through your entire training process.

Why do muscle activation?

Muscles have contractility and toughness. Inactive muscles are mainly manifested in muscle shortening, hyperextension, lengthening, and atrophy, which affect the effect of fitness.

01  The body exerts force compensation in order to maintain balance

No matter whenever, our body must maintain balance. In daily life, some of our bad habits, bad standing and sitting posture will cause our muscle strength to be imbalanced. Some muscles remain tense all year round and over-participate in physical activity. At the same time, there will be some muscles that should be involved in activities but have been lazy for a long time.

For example, the abdominal muscles and erector spinae maintain our core balance. Taking a sedentary party as an example, sitting for a long time every day, the abdominal strength is insufficient, and you will not use the abdominal force and forget the abdominal contraction function, so in order to maintain the balance, it is necessary to use the erector spinae muscles of the back to withstand greater pressure.As time passes, the waist cannot stand, also cause lumbago.

02  Poor joint compensation due to insufficient muscle tone

Muscles are flexible and resilient. However, some long-term postures cause muscle hyperextension or shortening, which will reduce its tension. The direct consequence is that the joints involved in the under-tension muscles have insufficient flexion and extension capabilities.

Taking the sedentary people as an example, long-term sitting causes the iliopsoas muscles to be compressed, and the hip muscles and hamstrings are elongated. The muscle tension in these two parts is insufficient, which ultimately leads to insufficient hip flexion ability. When doing squats, in order to squat down, the lumbar spine compensatory bends, causing the pelvis to turn over, which is easy to cause back pain. The heavier the weight, the greater the damage to your lumbar spine.

Just like when we lift heavy objects, the best way is to squat down and lift heavy objects. Some people have insufficient hip flexion ability and can only bend over to lift heavy objects, which will cause damage to the lumbar spine.

03  Incorrect muscle power, the training effect is greatly reduced

Compensation also reduces the stimulation of the target muscle, and some muscle balance is lost.

For example, the dumbbell fly did not exercise the high deltoid muscle, but the upper trapezius muscle got more exercise, which led to its abnormal development.

For another example, when you sit for a long time, the buttocks are loose and there is no sense of strength, the leg muscles will replace the buttocks, causing the leg muscles to be used too much, so when many girls go to practice the buttocks, only the thighs can feel, but the buttocks are basically not get it, the last is fat legs without buttocks.

How to activate muscles in different conditions?

Muscle inactivation is usually manifested in muscle shortening, hyperextension, lengthening, and atrophy. In response to different problems, the muscles are effectively activated.

Stretch and massage the tight and shortened muscles to restore their proper length and toughness, such as stretching the iliopsoas with long lunges, stretching the erector spinae with Dabai, and massaging the calves.

Perform isolation training or static training on excessively elongated muscles to restore the muscles to their original state, such as stimulating the buttocks muscles with the glute bridge, V-shaped support, and curling to stimulate the abdominal muscles.

Many people use 20 minutes to activate their muscles before training. Don’t look at the warm-up and just the seemingly useless movements, but just because these movements protect your joints and protect your muscles, so take care to spend some time on muscle activation and you will get unexpected results.

Do You Have These Misunderstandings of Running to Lose Weight

  1. Lack of Diversity

The human body is a smart self-regulating system. After frequent training, the body will adapt to the training intensity. It will adjust to use the least energy to support you to complete a fixed-paced running training. Over time, you will feel that running is ineffective.

Therefore, many people who run to lose weight have good results at the beginning, and the more they run, the less effective they are, and they enter the plateau period of running to lose weight.

If you want to lose weight by running, you must diversify your running methods. If you always run at a constant speed, you can add an interval run to your weekly training

Generally, an interval running training does not exceed 5 minutes or 1.5 kilometers, which can be adjusted according to physical conditions. Interval running is a training method that will keep the body in a certain state of oxygen overdraft, which can improve the body’s anaerobic capacity. At the same time, interval running has a good fat burning effect.

2. The more sweaty running, the better the weight loss effect

The sweat we shed is the body fluids stored in our body, most of which are water. You will eventually replenish it by drinking water. It should be the body fat that reduces weight.

However, if you feel slightly sweaty after running, then your exercise volume is too low.


3. Running Will Lose Muscle

Generally speaking, when you lose weight, both muscle and fat will decrease at the same time. This is normal.

The nature of aerobic exercise is decomposition, and the main purpose is to decompose and burn fat. If you run for more than 1 hour and lack of replenishment during the period, the body’s glycogen (converted from carbohydrates) is not enough to provide energy, then the body may burn fat while consuming part of the muscle. Therefore, the reason why the running time for the purpose of reducing fat is best controlled between 45 minutes and 1 hour.

In addition, we must pay attention to diet, eat more protein, and intersperse anaerobic training to control muscle reduction as much as possible.