63
EN
TRAINING GUIDE
Low pulley row
(Trapezius-latissimus
dorsierectorspinaf)
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.
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.
Bicep curls
(Biceps-forearm flexors)
Fit „T“-bar to low pulley. Grip the bar and
stand with your arms straight and your
elbows locked to your body. Curl the bar
upwards as far as possible.
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.
Preacher curls - reverse grip
(Forearm flexors & biceps))
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.
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 as well
Summary of Contents for 10030177
Page 2: ......
Page 11: ...11 DE KOMPONENTENÜBERSICHT ...
Page 23: ...23 DE 2 Schieben Sie wie in der Grafik gezeigt die Gewichte 24 29 über die Chriomstangen 22 ...
Page 31: ...31 DE 10 ...
Page 32: ...32 DE 11 ...
Page 39: ...39 EN COMPONENTS OVERVIEW ...
Page 51: ...51 EN 2 Attach weights 24 29 to chrome bars 22 as shown ...
Page 59: ...59 EN 10 ...
Page 60: ...60 EN 11 ...
Page 67: ...67 ES VISTA GENERAL DE LAS PIEZAS ...
Page 79: ...79 ES 2 Inserte las pesas 24 29 en la barra croma da 22 como se indi ca en la ilustración ...
Page 87: ...87 ES 10 ...
Page 88: ...88 ES 11 ...
Page 95: ...95 FR COMPOSANTS APERÇU ...
Page 107: ...107 FR 2 Faire passer les poids 24 29 comme illus tré ci contre sur les barres chromées 22 ...
Page 115: ...115 FR 10 ...
Page 116: ...116 FR 11 ...
Page 123: ...123 IT PANORAMICA DEI COMPONENTI ...
Page 135: ...135 IT 2 Inserire i pesi 24 29 sull asta cromata 22 come mostrato nel grafico ...
Page 143: ...143 IT 10 ...
Page 144: ...144 IT 11 ...
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