Technical and optical modifications as well as misprints reserved -
© 2015
by ERGO-FIT GmbH & Co. KG
Training
7 6
2.
Extend your legs against the resistance of the machine until your knees are almost
completely straight. Make sure not to hyperextend your knees! Breathe out when
you exert strain against the resistance. Mantain this position momentarily.
3.
Bend your legs to return to the start position. Stop the return motion once the legs
reach an angle of approx. 90°. Breathe in during the return sequence.
Exercise variations:
⊗
You can also perform this exercise with only one leg. This prevents the stronger leg
from performing more of the work..
⊗
Vary the position of your feet to target different muscle groups individually:
a) Feet at the upper edge of the footrest (optimal positioning of the feet in case of
knee problems): The muscle work is mainly taken over by the gluteal muscles (M.
glutaeus maximus) as well as the muscles on the rear of the thighs M. biceps
femoris, M. semitendinosus, M. semimembranosus)
b) Feet on the lower edge of the footrest: The muscle work is mainly taken over by
the front muscles on the thighs (M. quadriceps femoris).
c) Feet largely apart: The muscle work is mainly taken over by the lateral inside
muscles of the thighs (Mm. adductores).
d) Feet closely together: The muscle work is mainly taken over by the lateral front
muscles of the thighs (M. quadriceps femoris).
8.5.8
Multifunctional
8.5.8.1
PULL UP/DIP 4000
8.5.8.1.1 PULL UP 4000
Principal muscles worked:
M. biceps femoris
M. semitendinosus
M. semimembranosus