I got Tibia Dorsi Flexion machine in my home gym. Good thing for strengthening dorsiflexion movement. Explanation of dorsiflexion is at the end of my post.
Actual pictures:
Here is youtube video of how it used:
Ankle joint complex explained:
Dorsiflexion is the movement which decreases the angle between the dorsum (superior surface) of the foot and the leg, so that the toes are brought closer to the shin. The movement moving in opposite directions is called plantarflexion. The same term can be applied to the wrist and hand, with movement of the palm towards the forearm termed palmarflexion.
Put more simply: it applies to the upward movement of the foot at the ankle joint.
It occurs at the ankle.
The range of motion for dorsiflexion is indicated in the literature as 15 degrees maximum in the majority of subjects tested.
http://en.wikipedia.org/wiki/Dorsiflexion
http://www.lifefitness.com/commercia...siflexion.html
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11-15-2011, 03:24 AM #1
Tibia Dorsi Flexion by Hammer Strength
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11-15-2011, 06:14 PM #2
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11-15-2011, 07:06 PM #3
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11-16-2011, 12:34 AM #4
HS Tibia Dorsi Flexion is one solid piece of equipment. Padding is attached so hard that there is just no way for it to slide. Besides, the machine by itself weighs about 60 pounds.
There are two padding plates screwed to the frame, and then foam glued I guess, and then there is this thick orange padding cover. I suspect both plates are metal. The inside plate is about 1 inch thick. I used my dumbbell handle to press against the pad to show the contour of the inside plate.
Shoua, I hope it helps you to construct your own quality padding for your DYI machine. It might be helpful for other projects too.
Last edited by Jetigen; 11-16-2011 at 08:21 AM.
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11-16-2011, 01:32 AM #5
- Join Date: Sep 2008
- Location: Lake Arrowhead, California, United States
- Posts: 211
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that's a good exercise, I've also been improvising that for awhile on My lat machine with a foam roller, placed on the top of My feet, and a slanted platform, with My feet suspended freely, legs supported in a sitting position... does the weight work out sufficiently on the hammer machine, reason being, I have to load My lat machine up with 4 x 45 lbs and 2 x 10 lbs plates plus the 225 lb weight stack to work out with, I know the leverage is more focused on the hammer machine.....
Last edited by chemmech; 11-16-2011 at 01:38 AM.
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11-16-2011, 06:08 AM #6
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11-16-2011, 07:21 AM #7
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11-16-2011, 07:58 AM #8
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11-16-2011, 08:01 AM #9
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11-16-2011, 08:12 AM #10
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11-16-2011, 11:32 AM #11
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11-16-2011, 11:50 AM #12
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11-16-2011, 12:47 PM #13
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11-16-2011, 01:07 PM #14
Video "Improve Dorsiflexion Flexibility":
http://magazine.stack.com/TheIssue/A...exibility.aspx
"The lower phase of the Squat and Leg Press also require dorsiflexion flexibility. And if you have ankle and foot dorsiflexion inflexibility, your running and lifting technique can be affected, which can lead to plantar fascitis, a swelling of the thick tissue on your foot."
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11-16-2011, 01:59 PM #15
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11-16-2011, 04:44 PM #16
Yeah, I'm definitely going to have to reconstruct my DARD. Been keeping an eye on Craigslist for a long time in hopes of finding a used one but these are one of those hard to find piece of equipment so I gave up and went with a homemade version. I've been to many gyms and none of them have this machine.
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11-16-2011, 05:00 PM #17
- Join Date: Jan 2006
- Location: Minnesota, United States
- Age: 46
- Posts: 1,378
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Cool little machine. The overuse of 'stay clear' stickers on it is pretty funny to me though. If someone walks too close to it I wanna hear someone scream 'WATCH OUT' in panic!
[]---[] Equipment Crew #30 []---[]
[]---[] Ivanko Barbell Crew #7 []---[]
Home gym pics:
http://forum.bodybuilding.com/showthread.php?t=652376&p=1192814061&viewfull=1#post1192814061
http://forum.bodybuilding.com/showthread.php?t=652376&p=1198875921&viewfull=1#post1198875921
http://forum.bodybuilding.com/showthread.php?t=652376&p=1202033661&viewfull=1#post1202033661
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04-16-2012, 07:25 PM #18
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04-30-2012, 06:00 PM #19
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04-30-2012, 09:10 PM #20
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07-13-2012, 07:40 PM #21
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07-13-2012, 08:00 PM #22
Update: After reading Joe Weider's Ultimate Bodybuilding book about Tibialis Raises, I realized that this muscle group (tibialis anterior) can and must be trained just as heavy as other calf muscles (gastrocnemius, soleus). It's sort of like triceps/biceps relationship. You must train both to achieve balanced development. I ended up adding 14" to each plate horn which is just 3" long by design on this model. Now each horn can take ten 25pounds plates or 250 pounds, making it 500 pounds total. Pictures attached.
From the book:
If you haven't been working your tibialis anterior muscles directly, you will find that they become pumped up and reach muscular failure after only a few reps. But with time you can treat them like any other muscle group.Last edited by Jetigen; 07-14-2012 at 12:38 AM.
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07-18-2012, 02:01 AM #23
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07-18-2012, 02:02 AM #24
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07-18-2012, 05:10 AM #25
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07-18-2012, 05:26 AM #26
I think it's standard for tibia machines to have shorter horns. Latest models have a little longer ones though. Mine has 3" horn length. It accomodates three 10lbs plates on each side or one 25lbs and one 10lbs plate. Its construction is very solid and done with thick steel. I added 14" to each horn. My machine now holds twenty 25lbs plates and has 500lbs capacity.
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08-03-2012, 04:43 PM #27
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11-28-2012, 04:06 PM #28
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11-28-2012, 04:28 PM #29
- Join Date: Feb 2011
- Location: Virginia, United States
- Posts: 4,733
- Rep Power: 20872
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11-28-2012, 07:55 PM #30
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