Description
Freemotion epic chin dip assist – how to use Go assisted or unassisted with a rugged, grip-coated platform that functionally trains the muscles in the back, upper arms and chest to build postural strength and endurance.
How To Use The Freemotion Epic Chin / Dip Assist
1. **Understanding the Machine**:
– **Assisted Platform**: The machine features a platform that moves up and down, providing counterbalance to your body weight. The more weight you select, the more assistance you’ll receive.
– **Chin-Up and Dip Bars**: The machine has separate bars for chin-ups (pull-ups) and dips.
2. **Setting Up the Machine**:
– **Select the Assistance Weight**: Use the pin in the weight stack to select the amount of assistance you need. The higher the weight, the more assistance you’ll get, making the exercise easier. Start with a higher assistance level if you’re new to the exercises, and gradually reduce it as you get stronger.
– **Adjust the Knee Pad**: Position the knee pad so that it’s comfortable when you kneel on it. The pad should move freely up and down as you perform the exercise.
3. **Performing Chin-Ups**:
– **Grip the Chin-Up Bars**: Stand on the platform, grip the chin-up bars with an overhand (palms facing away) or underhand (palms facing towards you) grip, with your hands shoulder-width apart.
– **Kneel on the Pad**: Carefully kneel on the platform, allowing it to counterbalance your weight.
– **Pull Yourself Up**: Engage your back and biceps to pull your chest up towards the bar. Keep your body straight and avoid swinging.
– **Controlled Descent**: Slowly lower yourself back to the starting position, extending your arms fully.
4. **Performing Dips**:
– **Grip the Dip Bars**: Stand on the platform and grip the dip bars with your palms facing down and elbows close to your body.
– **Kneel on the Pad**: Kneel on the platform, allowing it to support part of your weight.
– **Lower Your Body**: Bend your elbows to lower your body until your upper arms are parallel to the floor.
– **Push Back Up**: Extend your elbows to push your body back up to the starting position.
5. **Repetitions and Sets**:
– **Reps and Sets**: Aim for 8-12 repetitions per set, performing 3-4 sets for each exercise. Adjust the assistance weight as needed.
– **Rest Between Sets**: Rest for 30-60 seconds between sets.
6. **Form and Technique**:
– **Maintain Proper Alignment**: Keep your core engaged and body straight during both chin-ups and dips. Avoid swinging or using momentum.
– **Controlled Movements**: Focus on slow, controlled movements to fully engage the target muscles.
– **Breathing**: Exhale as you pull yourself up or push yourself up, and inhale as you lower yourself back down.
7. **Cool Down**:
– **Stretching**: After completing your sets, stretch the muscles you’ve worked, such as your shoulders, triceps, and back, to improve flexibility and reduce muscle soreness.
– **Hydration**: Drink water to stay hydrated and aid in muscle recovery Freemotion epic chin dip assist how to use.
8. **Safety Tips**:
– **Warm-Up**: Start with a light warm-up to prepare your muscles and joints.
– **Check Equipment**: Ensure the knee pad and weight stack are securely in place before starting your workout.
– **Progress Gradually**: Start with more assistance and gradually reduce it as you build strength.
The FreeMotion Epic Chin/Dip Assist is a great tool for building upper body strength, especially if you’re working towards performing unassisted chin-ups and dips. With regular use, you’ll improve your strength and endurance, making it easier to perform these exercises on your own.
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