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bh6507 dip station workout

Body Weight Training

With the BH6507 Dip Station

There are few more convenient ways to get a quality body weight training workout than with the Sunny Health & Fitness Dip Station with safety connector. Body weight training often gets a bad wrap for being an ineffective way to help individuals meet their fitness goals. The truth is that your muscles respond the same way no matter what resistance is placed on them. When you perform a rowing movement on the dip station, your back muscles area activated similarly to when you perform a rowing movement with dumbbells or a barbell. Since the Dip station can be utilized to target most of your major muscle groups it can be a challenge for users at any fitness level. Its versatility makes it a valuable addition to any home or commercial gym. Another benefit of using the Dip Station, is that you can complete many of the same resistance training exercise without needing a gym full of equipment. Its small foot print and light weight design makes transportation and storage more suitable for those looking to maximize space. A complete bodyweight training workout has been written below to provide you with a good kickstart guide to using this multipurpose Dip Station to help you reach your health and fitness goals.

Program Outline:

Starting with Dips, complete the required number of repetitions before moving on to the next exercise. Take a 30 second break before you begin each exercise following the dips. After completing the last exercise, take a 1-minute break before starting the next set of each exercise. Complete 3-4 sets to finish the workout. See the exercise instructions and details below for in-depth information on each exercise.

Exercise #1 – Dips

3-4 sets of 10-15 repetitions

Coaching Tips:

• Firmly grasp both handles and push yourself into an upright position with your feet off the floor.
• Slowly Bend your elbows while letting your upper body lean forward slightly.
• Lower your body down until your shoulders are parallel to your elbows.
• Forcefully push into the handles and extend your elbows to raise yourself back to the starting position.

Red Flags:

! Don’t lower your shoulders lower than your elbows.
! Stop the exercise if you feel pain in your shoulders, elbows, or wrists.

Modification:

• Keep your feet on the ground while performing each set of dips.

Exercise #2 – Body Rows

3-4 sets of 10-15 repetitions

Coaching Tips:

• Sit down between the two handles before griping the foam grips.
• After grasping the handles, extend your legs out from between the dip station.
• Elevate your legs off the ground so your heels are in contact with the ground and your hips are elevated.
• Pull your body up towards the handles while keeping your core tight and body straight.
• Slowly lower yourself back down keeping your body off the ground before starting the next repetition.

Red Flags:

! Don’t Pull your head towards your hands.
! Avoid touching the ground with your hips during each set.
! Try not to use your legs to help you push up to the bar during each row.

Modification:

• Bring your feet close to the Dip Station and bend your knees until your feet are flat on the ground.

Exercise #3 – Push ups

3-4 sets of 10-15 repetitions

Coaching Tips:

• Firmly Grasp the foam grips while stepping back with both feet.
• While standing on your toes, keep your core tight with your hand grip slightly positioned in front of your shoulders.
• Slowly lower your body down between the dip station.
• Your chest should drop down in between your hand grip.
• Push slowly back up into the starting position before you begin your next repetition.

Red Flags:

! Perform each repetition slowly to avoid tilting of the dip station.
! Do not lower your body lower than your hand grips.
! Stop the exercise if you feel pain in your chest, shoulders, elbows, or wrists.

Exercise #4 – L-Sit

3-4 sets of 5-30 second holds

Coaching Tips:

• Start by standing in between the two dip station handles.
• Firmly grasp the foam hand grips and hold your body off the ground with your legs straight.
• While keeping your arms and upper body straight lift your legs off the ground until they are parallel to the ground.
• Hold the position for the required set time.
• Lower your legs back to the ground before taking your grip off the handles.

Red Flags:

! Do not jump up into the position.
! Stop exercise if you feel pain in your shoulders, elbows, or wrists.

Modification:

• Hold the position with knees bent at 90 degrees.

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