If you’ve been to the Rec Center, (which I’m hoping you all have been), I’m sure you have seen some unfamiliar pieces of equipment. You might see someone using these tools and think, what is that for? How is that benefiting their work out, and will I look like a complete fool if I try to use it? Here are all your questions answered on mysterious gym equipment.
Balance Disc
What?
A Balance Disc is an inflatable disc that has a smooth side and a textured side to increase traction. This piece of equipment adds an extra challenge of instability to dynamic and static movements such as squats, lunges, crunches or planks.
Why?
Using the Balance Disc will challenge you during your usual toning and strengthening movements to fully maximize your work out during functional training.
How?
· By standing on the discs while doing squats or lunging onto a disc you will increase instability working your core and leg muscles.
· Placing the discs under your feet and doing calf raises strengthens ankles, calves and thighs.
· Placing the disc under your lower back when performing a crunch will increase your range of motion during flexion and extension allowing for more of the muscle to be worked and strengthened. You can also do side crunches by placing the disc low on your side.
· Using the disc in a static position is also useful. Place discs under your hands or feet (or both if you are daring!) while performing a plank.
Foam Roller
What?
Black, hard, foam cylinders. These mysterious cylinders will soon become your best friend if you are working hard for that beach body you’ve always dreamed of. Sore after yesterdays Kettlebells class? Wish you could get one of those fancy (expensive) sports massages? Look no further, foam rollers allow you to self massage deep into your hard working, sore muscles.
Why?
Why not?! Foam rolling relaxes and stretches your muscles in a way that only professional masseuses can.
How?
Here is the big question, how do you actually use these things?
· For all those runners, hikers or climbers, try the quad release. By lying face down with your quads on the roller and your hands on the ground roll yourself up and down to message tight and sore muscles. This will help release tension.
· The IT band can be one of the most painful muscles to message and stretch, but I promise it feels so great after! Lie on your side with the foam roller placed on the exterior of your downward facing quad. Roll up and down your IT band to prevent it from tightening up too much and creating knee injuries.
· Everyone wants the knots in their back massaged out, now you can do it yourself. By placing the foam roller perpendicular to your lower/middle back, crossing your arms across your chest, and rolling up and down you will be able to release tension and knots from your back all on your own.
Weighted Body Bars (Toning Bars)
What?
See those black bars with colorful ends in the corner of the gym? They are weighted exercise bars that can be used to train your upper body, core and lower body.
Why?
This is a versatile tool for strengthening, conditioning and flexibility exercises that can be used on top of just body weight or in the place of dumbbells or a medicine ball.
How?
Pick a sufficient weight that will challenge you but will not affect you from keeping good form.
· Use the bar in place of dumbbells while performing a chest press, bicep curl or tricep extension to create even weight distribution.
· Use while performing deadlifts, squats or lunges to help keep good posture. (While performing squats or lunges you may find it easier to place the toning bar across the back of your shoulders).
Images from fitsugar.com and runningtimes.com