HMS ATLAS TYTAN 10, Manual Instruction

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TRAINING INSTRUCTION
1. Warm-Up
To prevent injury and maximize
performance we recommend that
each workout period starts with a
warm-up. We suggest you do the
following exercise as the sketch
map. Each exercise at least about 30
seconds.
2. Exercises
1
Low pulley row
(trapezius-
latissimus dorsierector spinaf)
Fit "t"-bar to low pulley sit with feet
against cross-brace. Legs slightly
bent stretch forward sit-up, arch
your back and pull to your waist
2
Knee raise
(hit flexors-rectus abdominis)
Fit "t"-bar to low pulley lie on
Your back with legs almost
Straight curl toes upwards and
Place "t"-bar between your feet.
"raise" knees as far as possible
Towards chest.
3
Bicep curls
(biceps-forearm flexors)
Fit "t"-bar to low pulley grip
The bar and stand with your
Arms straight and your flbows
Locked into your body. Curl the
Bar upwards as far as possible
4
Preacher curls
(biceps-forearm flexors)
Fit "t"-bar to low pulley and roll
pads to top hole sit on seat and
lean forward grip the bar and place
elbows against roll pads, curl bar
in an arc upwards as far as
possible.
5
Preacher curls-reverse grip
(biceps-with very strong emphasis
On forearm muscles)
Same as for preacher curls but
With, a reverse grip. You may find
That your forearm grip is the
Limitation with this exercise and
Not your bicep strength.
6
Wrist curl
(forearm flexors)
Fit "t" bar to low pulley and
Roll pad to top hole. Rest
Forearms on roll pads while
Gripping bar. "curl" your wrists
With as much range as possible,
Reverse grip works the.