Domyos PA 350 Page 7 Operating Instructions Manual Download

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E X E R C I S E S

This exercise will more specifically develop the upper part of the
stomach muscles. Set the board’s slant according to the degree of diffi-
culty and the intensity you want for this exercise. Sit down on the board
so as to prop the front of your feet on the lower foot props.

MOVEMENT DECOMPOSITION :

Starting position, seated on the

board, place your hands along the body at chest or front level. Breathe
in and lean backward without ever going beyond an angle superior to
90° between your thighs and your chest. It is useless to go beyond that
point. Furthermore, if you lean backward too far you could injure your-
self in the loins. While puffing, curl yourself up so as to bring your chin
close to your knees. Think of curling up so as to contract your stomach
muscles by bringing together your sternum and your pelvis. Come back
to your original position while breathing in, your stomach muscles should
remain contracted. Your head and your shoulders should not be relaxed.
Start the movement again while breathing out.

EXERCISE VARIANT :

for a better localization of oblique muscles, do

the exercise while alternatively bringing together a shoulder and the
opposite knee.

A B D O M I N A L S

R a i s i n g t h e c h e s t ( 1 )

This exercise will more specifically develop the lower part of the stomach
muscles. Set the board’s slant according to the degree of difficulty and the
intensity you want for this exercise. Lie down on your back, grab the
upper prop spurs with your hands.

MOVEMENT DECOMPOSITION :

With your knees bent. Start the

exercise with your thighs at a 90° angle with your chest. It is useless to
bring the legs down too far. Furthermore, you run the risk of placing your
back in hyperextension. Bring together your knees and your shoulders
while breathing out. Your knees should remain bent. The hollows should
remain slightly off of the board so as to contract your stomach muscles.
You should always think of contracting your stomach muscles. To do so
think of bringing your pubis and your sternum together in order to crea-
te the stomach muscles’ contraction. Come back to your original position
while breathing in, without bringing your legs down too low.

SAFETY TIPS FOR THE ABDOMINALS :

When raising the chest, do

not place your hands behind your neck. You could try to help yourself by
pulling on your arms and injure yourself. When raising the chest, only
rest the small of the back on the board. Your thighs and your chest should
be at a maximum angle of 90° throughout the whole exercise. Do not
lean backward during the “raising of the chest” and do not tend to lower
your legs during the “raising of the legs”.

R a i s i n g t h e l e g s ( 2 )

This overall exercise brings into play all the pectorals (upper part of
body). On your back, legs crossed, elbows at 90º. Push the two barbells
upwards. Your lumbars must remain in contact with the board while this
effort is going on. This exercise calls for control and co-ordination of both
arms, unlike the press with one bar.

C H E S T

P r e s s w i t h b a r b e l l s ( 3 )

This exercise brings the pectorals into play individually, and exercises the
outer part at the beginning of the movement. On your back, legs crossed,
elbows half-bent (120°). Bring the barbells to the vertical position,
moving them together until they touch. The position of the elbows does
not change during the movement. The palms of the hands must face each
other to bring the pectoral muscles into play as much as possible.

I s o l a t e d ( 4 )

This exercise brings the upper part of the pectorals into play. It enables
you to exercise the opening of the thoracic cage. On your back, legs
crossed, the disc of the barbell held in the palms of your hands. Move the
barbell to behind your head then bring it back in front of you vertically
above your eyes. Ensure that the disc fasteners are correctly tightened
before starting this exercise.

P u l l - o v e r ( 5 )

This exercise bring the middle and lower part of the back into play. Use
your palms and knees to bring your back to a horizontal position. Bring
the barbell to the level of your waist while breathing in, bringing your
elbow as high as possible. Your back must not move during this move-
ment.

B A C K

R o w i n g w i t h o n e a r m ( 6 )

This exercise brings the outer deltoids into play. Seated on a bench, with
the back straight. Bring the barbells up to the level of your shoulders. Push
the barbells upwards while breathing out. Do not arch you back in order
to push.

S H O U L D E R

P r e s s w i t h b a r b e l l s ( 7 )

This exercise brings the triceps into play (brachial triceps and
internal/external vessels) Seated, hands together on the disc of the bar-
bell. With arms straight up, let the barbell come down behind your head.
Do not arch your back. Bring you arms back to the vertical position while
breathing out. Ensure that the disc fasteners are correctly tightened befo-
re starting this exercise.

A R M S

S e a t e d e x t e n s i o n ( 9 )

This exercise brings the triceps into play (external and internal vessel) On
your back, legs bent, holding the bar very tightly. With arms almost stret-
ched, bring the bar down behind your head or at the level of the fore-
head. Bring the bar back to vertically above the shoulders. The elbows
must remain fixed.

Ly i n g e x t e n s i o n ( 1 0 )

This exercise brings the outer deltoids into play. Seated, back straight,
elbows not locked. Bring the barbells up to above the horizontal while
breathing in.

S i d e l i f t s ( 8 )