64
EN
Leg curl
(Hamstring group)
This exercise is preformed with one leg
at a time. Fit the roll pads to the top
hole. Hook your leg around with your
knee against the top pad. Curl as far as
possible.
Leg extensions
(Quadriceps)
Fit the roll pads to the bottom hole.
Hook your legs around the roll pads
and grip the bottom of the seat. Slowly
straighten your legs.
Crunchies
(Rectus abdominis-serratus-lower
latissi-mus dorsi)
Fit „T“ bar to high pulley and roll pads
to bottom hole. Hook your legs around
the roll pads and grip the bar bend at the
waist and curl forward and down as far
as possible.
Straight arm pullover
(Latissimus dorsi-serratus-pectorals)
Fit „T“ bar to high pulley, sit back and grip
handles with arms straight. Pull the bar
downwards in an arc as far as possible.
Lean forward to increase range of arc.
Vertical bench press
Adjust the seat height so that the
handles of the pressing arm are at
mid-chest level using either set of grips,
push against the pressing arm to full
extension. Vary your grip from
horizontal to vertical to wory the musc-
les from different angles of isolation
Butterfly
(Pectroals, almost completely isolated)
Set pre-stretch, upper arm parallel with
floor and your forearms against the roll
pads. Push with your elbows, not your
hands
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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