PUBLISHED ON Oct, 14, 2024
As we seek to live longer, exercise becomes an essential part of this process. Its role in longevity is crucial. Regular exercise improves our physical health and mental well-being. It helps us live longer, better lives.
This article explores five of the best exercises that boost longevity featuring the Hyper Pro from Freak Athlete. These movements will help you stay active, vibrant, and youthful as you age. Plus, they will suit both seasoned athletes and fitness beginners.
#1. Nordic Curls
Training Nordics correctly, will help you build strong knees that will last a lifetime. They work by strengthening the tendons and ligaments in your knees that help keep your knee intact. They also challenge the muscle through s stretched position which will help with mobility.
How to start:
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Adjust your Hyper Pro to Incline Nordic Mode. 30-40° is a great place to start.
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Insert your feet into the dual ankle rollers with the knees pressed against the pads.
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Keep your shoulders in line with your hips.
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Slowly lean forward using your hamstrings to fight your way down.
Pro Tips
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Only focus on the eccentric part of the movement. This is the part of the movement that will have the most potential for strength gains.
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More incline = easier, less incline = harder
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For longevity, progress this movement slowly and only when the previous level feels easy. NEVER work through pain!
#2. Reverse Nordics
Very much like Nordics, but instead of working the back of the knees, you will be working the front of the knees. Reverse Nordics are key for longevity. They strengthen the muscles, tendons, and ligaments that support the knee in its fully bent position.
How to Start
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Set up your Hyper Pro to a 15-30° incline in Nordic mode.
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You will then place your knees against the ankle rollers with your shins lying flat on the bench.
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With your shoulders above your hips, lean back. Aim to get your shoulders as close to the bench as possible while keeping your glutes contracted.
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You will likely feel a stretch in your quads. With this movement, never work in pain. Focus on a nice stretch. Use help on the way up if needed.
Pro Tips
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The higher the incline, the easier it is; the lower the incline, the harder it is.
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This is a bodyweight movement. It is important to work towards being able to do it easily on flat ground before adding weight.
#3. 45 ° Back Extension
This movement is very effective for strengthening the low back. Experts agree that it is key to training for longevity. Plus, if you have a 45° back extension machine, you can do many more exercises in addition to this one!
How to Start
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Adjust your Hyper Pro to 45° Back Extension mode.
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Insert your feet into the dual ankle rollers, pressing firmly against the footplate.
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Position your hips on the hip pads; they should sit below the hip bone.
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Hinge forward until you feel a stretch in your glutes, lower back, or hamstrings.
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Once you get to the bottom of the movement, use your glutes and hamstrings to bring yourself back up. This is one rep.
Pro Tips
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You may feel these in your glutes, hamstrings, or lower back. It is completely normal to feel them in one area more than in the other.
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Rounding your shoulders will shift the focus to the hamstrings and glutes.
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Extending the spine will bias the lower back.
#4 QL Extension
The QL Extension will target your deep core muscles as well as restore balance to your hips. Over time, we can develop tight hips, which contribute to back pain and aches. Training your QL through a stretched position will combat age-related imbalances.
How to Start
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Set up your Hyper Pro in 45° back extension mode.
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Insert your feet into the machine, facing sideways.
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Place the side of your hip on the hip pads.
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Bend down to the side until you feel a stretch along your obliques and hips.
Pro Tips
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Start with just bodyweight. This movement is very intense for beginners. It targets a muscle that they likely have never trained before.
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Use the handles on the Hyper Pro for assistance.
#5. Couch Stretch
The Couch Stretch is an effective tool for opening up the quads and hips. It supports longevity by boosting mobility and keeping a good knee bend.
How to start
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Use a couch, bench, or your Hyper Pro in Hip Thrust mode.
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Stand in front of what you chose and place the top of your foot back behind you on the bench or Hyper Pro.
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Bend the opposite leg until your knee touches the floor and your ankle is resting on the support behind you.
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Feel the stretch that is happening in your quads and hips.
Pro Tips
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Aim to keep your shoulders above your hips and your glutes contracted. This will ensure an optimal amount of stretch.
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Shin closer to the wall = harder; Shin farther away = easier.
Conclusion
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Nordics
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Reverse Nordics
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45-Degree Back Extension
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QL Extension
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Couch Stretch
It is no question that exercising alone can increase longevity—but you want to make sure the movements you select will be beneficial for strength, and mobility.
The 5 movements listed above are minimal equipment, easy to scale, and will increase longevity over time when done correctly.
Luckily, you can do every single movement listed above on the Hyper Pro (and then some!) The Hyper Pro gives you 9-machines-in-one for full body training and when you’re done, it will fit in your closet.
If you are ready to increase your longevity and upgrade your training head here to get your Hyper Pro 9-in-1 today!
