Strength Training Dip Stands are a kind of multifunctional fitness equipment that can help you exercise your chest, shoulders, back, arms and abdomen muscles. It works by using your own body weight as resistance, and performing different movements to do aerobic and anaerobic training. Strength Training Dip Stands have many advantages, such as:
- Space-saving: They take up little space, and can be placed at home or in the office, so you can exercise anytime and anywhere.
- Money-saving: They are relatively cheap, compared to going to the gym or buying other fitness equipment, you can save a lot of money.
- Flexible: They can adjust the height and angle, to suit different heights and training difficulties, and can also be combined with other fitness equipment, to increase the variety and fun of training.
- Safe: They have a sturdy structure, and can withstand up to 500 pounds of weight, without shaking or collapsing.
So, how to use Strength Training Dip Stands to shape your perfect body? Here are some common training movements and tips:
Dip
Dip is a classic strength training movement, mainly exercising the chest, triceps and anterior deltoid. The specific steps are as follows:
- Hold the two handles of the dip stand with both hands, keep your back straight, lift your feet off the ground, and hang in the air.
- Inhale, slowly bend your elbows, lower your body, until your upper arms are parallel to the ground or slightly lower.
- Exhale, straighten your arms forcefully, push up your body, and return to the starting position.
Repeat this movement 10 to 15 times, do 3 to 4 sets. If you feel too easy, you can hang a sandbag or dumbbell around your waist to increase resistance. If you feel too hard, you can put a stool or chair under your feet to reduce weight.
Pull Up
Pull Up is an effective back and biceps training movement. The specific steps are as follows:
- Hold the horizontal bar above the dip stand with both hands, keep your back straight, lift your feet off the ground, and hang in the air.
- Inhale, contract the muscles of your back and arms forcefully, pull your body up until your chin is above the horizontal bar.
- Exhale, slowly lower your body and return to the starting position.
Repeat this movement 8 to 12 times, do 3 to 4 sets. If you feel too easy, you can hang a sandbag or dumbbell around your waist to increase resistance. If you feel too hard, you can use a resistance band or an assist device to complete the movement.
Push Up
Push Up is a comprehensive upper body training movement that can exercise the chest, shoulders, arms and core muscle groups. The specific steps are as follows:
- Hold the two handles of the dip stand with both hands, keep your back straight, close your feet together, and make your body a straight line.
- Inhale, slowly bend your elbows, lower your body until your chest is close to the handles.
- Exhale, straighten your arms forcefully, push up your body and return to the starting position.
Repeat this movement 15 to 20 times, do 3 to 4 sets. If you feel too easy, you can put a sandbag or dumbbell on your back to increase resistance. If you feel too hard, you can put your feet on the horizontal bar of the dip stand to reduce weight.
Ab Workout
Dip Stand can also be used for ab workout, such as Knee Raise and Leg Raise. The specific steps are as follows:
- Hold the two handles of the dip stand with both hands, keep your back straight, lift your feet off the ground and hang in the air.
- Inhale, contract the muscles of your abdomen and raise your knees toward your chest as high as possible.
- Exhale, slowly lower your knees and return to the starting position.
Repeat this movement 20 to 25 times, do 3 to 4 sets. If you feel too easy, you can straighten your knees into leg raise movement. If you feel too hard, you can bend your knees into half knee raise movement.
Tips
When using Strength Training Dip Stands for training, you need to pay attention to the following points:
- Before starting training, do warm-up exercises well to prevent muscle strain or joint sprain.
- During training, maintain correct posture and breathing methods. Avoid excessive force or holding breath.
- After training finish relaxation exercises and stretching exercises well. Promote blood circulation and muscle recovery.
- According to your own physical condition and training goals, arrange the frequency and intensity of training reasonably. Do not overtrain or interrupt training.
In summary, Strength Training Dip Stands are a very practical and efficient fitness equipment that can help you shape your perfect body. As long as you stick to using it, and combine it with reasonable diet and lifestyle habits, you will see amazing results. Come and try it!
