Triceps Press
Attach hand straps for this exercise - works forearms and triceps
Adjustment
Beginner
Advanced
Glide board incline position
B or C
C1, C2, C3 or C4
Tension Cords
1 and/or 2
1, 2, 3 and/or 4
Technique
: Lying on the Glide board with head on the headrest, place feet approximately hip-width apart
on the Footrest bar. With palms facing upward, grasp a hand strap in each hand, bend elbows and hold
upper arms against your body. Holding upper arms still slowly straighten arms bringing hands towards the
outside of your thighs - do not lock your elbows. Hold for a count of 10 at the top of the motion and then
slowly reverse the movement back to the starting position.
Repetitions: 12-20 (or until tired).
Arm Pull Up
Attach hand straps for this exercise - works shoulders, back, chest, abs and triceps
Adjustment
Beginner
Advanced
Glide board incline position
B or C
C1, C2, or C3
Tension Cords
1 and/or 2
1, 2, 3 and/or 4
Technique
: Lying on your back on the Glide board with head on the headrest, place feet on footrest
approximately hip-width apart. With palms facing upwards, grasp a hand strap in each hand and extend
arms over your head. With elbows slightly bent bring arms down towards the front of your thighs (palms
should now be facing down) while raising your head and shoulders off the Glide board. Hold for a count of
10, then slowly lower head and shoulders while returning arms to the stating position.
Repetitions: 12-20 (or until tired).
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