Champions Fitness And Gym

Define the motions that are right for you and your individual workout goals with the Body-Solid GDCC210 Functional Training Center. This dual independent weight stack system provides dedicated resistance with true isolateral movements.

Core stability training can lead to improved balance, coordination and stability. By efficiently working your body's stabilizer muscles though a limitless number of exercises, the GDCC210 Functional Training Center offers strength-building results to users of all sizes.

Unrestricted multiple planes of motion approximate the muscle activity required for many of the activities you do in everyday life. The Body-Solid GDCC210 features ergonomically designed adjustments and interchangeable cable handles engineered to put hundreds of strength-building exercises within your grasp.

This exercise is designed specifically to be performed with the Body-Solid Fitness Bars.

Lie back on the ground, a bench, or a fitness ball, with legs raised and bent at 90 degrees.

Hold the bar straight above the body with a narrow grip and the palms facing the ceiling. Bend the elbows until the bar is just above the forehead.

Then press the bar up and extend the right leg so that it hovers six inches off the floor.

Then, lower the bar back toward the forehead and return legs to starting position.

This exercise is designed specifically to be performed with the Body-Solid Fitness Bars.

Stand with feet shoulder-width apart, gripping the bar with both hands in front of the thighs.

Raise the bar to shoulder level with palms facing toward the ground.

Continue to raise it until the arms point straight towards the ceiling. Pause, and then lower back down to starting position.

The Bench Press is used to strengthen and develop thechest, triceps and deltoids. It can be performed on a bench wih barbells or dumbells, or with a variety of machines or home gym systems. Our example is the classic bench press with a barbell.

START by lying on the bench or machine with your head, torso and hips pressed against the pad and your feet spread wide and flat on the floor. Frab the barbell with a full overhand grip. Place your hands slightly wider than shoulder width. Lift the barbell off of the uprights and hold it with straight arms over your collarbone. Pull your shoulder blades together in back.

Lower the bar, slowely and in full control, to just above your ni***es. then press it back up and just slightly back so that it finishes above your collarbone once again. Stop just short of locking your elbows and keep your shoulder blades pulled back.

Variations of the Bench Press include:

with a weighted resistance machine or home gym
with rubber resistance bands
with dumbells, kettlebells or medicine balls

This exercise is designed to be performed on a Body-Solid Tools Stability Ball. Stability Balls can be used to perform a variety of balance, core training, strength, flexibility and rehabilitation exercises that target the ab abdominal, hips, glutes, back and upper body.

Start with palms flat on the exercise ball, with elbows bent and with legs and back extended straight behind you. Push the body up until elbows are nearly locked, pause, and then slowly lower the body back down to starting position.

The Cable Crossover offers a variety of upper-body exercises that concentrates chest, arms and upper back. Our example is shown GDCC200 Functional Trainer.

START by attaching the cable handles to the pulleys on each side of the machine.Adjust the pulley carriages so that they are approximately at the same level as your shoulders. Grab each handle and facing away from the machine step forward to ensure tension throughout the entire range of motion. Pull your shoulders back and keep a slight bend to your elbows.

Bring the cable handles down and across your body in a wide, arching motion, without changing the angle of your elbows. Continue the movement until your hands meet about a foot or so in front of your midsection. Pause, squeeze your pecs together and then slowley return to the starting position.

Variations of this exercise include:

Performed unilaterally with one arm at a time.
Performed from a low cable position
Performed lying on a bench

The Decline Press is a variation of the Bench Press used to develop the pectorals, deltoids and triceps. The Decline Press elevates the pelvis and lowers the head, and emphasizes the lower portion of the pectoralis Our example is shown GSDB351G Decline Olympic Bench.

START by ying on the bench with your lower shins hooked beneath the leg supports. Hold the barbell with a full, overhead grip that's slightly wider than shoulder-width. Set it up directly over your lower chest.

Unrack the barbell from the saftey racks and position it with your arms slightly bent. Lower the bar slowly and in control to just an inch or two above your chest before pausing momentarily and then pressing the barbell back to the starting position. Do not lock out your elbows.

Variations of this exercise include:

Performed with dumbells or kettlebells
Performed from a low cable position
Performed with a wide or narrow grip to vary the concentration on the triceps or deltoids.

This exercise is designed to be performed with the Body-Solid Ab Wheel.

Start with feet shoulder-width apart, legs straight and the ab roller placed at the feet. Bend over and grip the ab roller with both hands.

Slowly begin to roll it straight out in front of the body, utilizing the abs to keep the movement fluid and in control.

Stop the ab roller once the body is fully extended and begin to roll it backwards towards the feet until you are in the starting position.

Alternating Waves are an exercise designed specifically to be performed with the Body-Solid Fitness Training Ropes. This exercise improves cardio training, muscle endurance, and overall cardio fitness.

Hold an end of a training rope in each hand. With your feet shoulder width apart and your knees bent, move your arms up and down as fast as possible for 20 seconds, alternating hands.

Attach the ankle strap to a low pulley, adjust the weights and then secure it to the right ankle.

Sit perpendicular to the machine with the stabilized left leg closest to the low pulley and the right leg further away from the machine and the heel off the ground.

Rest back on your hands for support with the shoulders back and the core tight.

Pull the outside leg out and away from your body to approximately a 70 degree angle. Pause and then slowly lower it back down to the ground and repeat.

The Back Extension is used to strengthen the lower back. It can be performed in a variety of ways, with or without a bench. One of the most common and productive methods is to perform the exercise on a Roman Chair.

START by lying face down on the bench so that your hips are on top of the pads, but your upper body hangs over. Hook the back of your heels under the ankle rollers to secure you in place.

With your back rounded (not straight) and your hands either folded across your chest, behind you head or on your hips, uncoil your back to raise your upper body.

When your torso is parralel to the floor and your back is straight pause for a moment, then slowley lower to the starting, rounded-back position.

Variations of the Back Extension include:

performing it on the floor without a bench
with a weighted resistance machine
on a inflatable fitnesss ball
with dumbells, kettlebells or medicine balls

Attach the slings to an overhead, fixed bar. Stand on a step or bench so you are able to reach the level of the bar. Place the upper arms inside the slings and place the hands on the top part of the slings for support.

Step off the platform so that the body is hanging in the air with the legs extended. Bend the knees and raise them towards chest level while contracting the abdominals.

Lower knees back down and repeat.