If you want to invest in a gift for you and your family to keep a good health but do not have time to go to the gym regularly, the best investment is buying home exercise equipment, like the BodyCraft Xpress Pro Home Gym.
This piece of equipment has all the necessary gears for you to get a full-body workout. With dimensions at 82.9 x 56.5 x 82 inches, you can assign a corner of your home and turn it into pumping iron area.
The BodyCraft Xpress Pro is equipped with several pulleys and cables for back, shoulders, triceps, biceps, legs and chest exercises. These allow for biomechanically correct movements because the cables and pulleys adjust to your body’s natural movement.
What You Can Do with the BodyCraft Xpress Pro
Since this machine is a complete home gym equipment, you can do several exercises with it and get a full-body workout. Here are some of them, along with tips on how to execute using your home equipment.
1. Seated Chest Press
This exercise is a good and safe way to work on your pectoralis major muscle, which is the big fan-like muscle that covers most of the chest area.
If you are just starting out, it is ideal to do three rounds of several repetitions (15 to 20) using comfortable weights. This gives you a cardio component to the workout, and helps you burn fat while building strength and stamina.
If you’ve gotten used to the work, it’s time increase the weight and perhaps shift to the pyramid method. Instead of high repetition, the pyramid method helps you in progressively building strength. You start with your comfortable weight, at 15 reps. Then, you progress by adding weights and decreasing your reps to 10. The last set should use weights you can lift for 6 reps only. You can apply both the high rep and pyramid methods to other exercises.
2. Leg Extension
This is an isolation exercise for your quadriceps, which are in front of your thighs. When performing leg extensions, make sure that your back is on a neutral position, and is resting on the back rest of the machine. Do not lift too much weight such that you overexert and arch your back.
3. Wide-grip Lat Pulldown
Doing lat pulldowns is one of the best exercises that you can do for your upper back, arms and shoulders. These target the muscles on the upper back, and those surrounding the shoulder blades. If you’ve ever wanted a swimmer’s torso, then this is one way to get it.
When you perform this exercise, make sure that you are using the target muscles. Some people make the mistake of using their limbs more than their back muscles. This is the wrong way to do it. It is more difficult and less safe. Keep your feet flat on the floor. Select weights that you can lift for 6 to 10 reps per set. Pull down slowly, and refrain from using jerking fast motions. Remember, to get the results that you want, you must execute with the perfect form.
4. One-arm Tricep Rows
This is an isolation exercise for your triceps, which is that set of muscles behind your biceps. When performing this using one of the pulleys, make sure that your torso is bent forward, at 90 degrees maximum. Row using your triceps only by holding on to BodyCraft Express Pro for support. Your back should always be at a neutral position.
Safety Tips When using your BodyCraft Xpress Pro
The BodyCraft is designed for strength training exercises. However, for a complete workout, you need to do stretches and cardio exercises too. You can’t just dive in and workout with BodyCraft Xpress Pro as it is unsafe. Here are tips to keeping your workout safe and effective.
1. Warm up first before doing your strength training. This means you should have done light cardio exercises first before using your BodyCraft Xpress Pro. The best way to do this is to jog around the neighborhood. If that’s not possible, then do several rounds of jumping jacks at home. This will get your heart ready for the rest of the workout.
2. Stretch before and after you workout. After doing your warmup, do a full body stretch to lengthen your muscles and get them ready for lifting weights. During your strength training, stretch each muscle group after you’ve worked them out. For example, after a back workout, you should do a cat pose stretch.