Pro Fitness 923-7300, Manual

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EXERCISE 13 LOWER BACK POWER
EXERCISE 14 STANDING BICEP CURLS
For this exercise you will again use the
handlebar. Now, sitting in the same position
as the last exercise, place the handlebar
across the inner elbows like this. Your feet
should be placed securely in the footrests and
your knees bent at about 90 degrees.
Staying in this posture, inhale and arch your
back, pulling the cords as you do so, to about a
45- degree angle. Hold a moment before
exhaling and returning to first position.
Do several repetitions and two sets.
This is a great exercise to increase strength
and muscle tone in your back. Remember
not to strain your waist by leaning too far back.
Always go easy at first; you can increase the
intensity of the movement after more practice.
For the standing bicep curls, face the mainframe and
straddle the roller bar. Grasp the handsets firmly,
one in each hand. Keep your body upright and your
elbows close to your sides.
Now, inhale and flex your arms pulling the straps up
to your chest. Hold this position a moment, then
exhale as you easily extend your arms returning to
first position. That’s a full bicep curl. You may also
alternate each arm in this exercise (i.e., one arm
extends as the other flexes).
Do seven to 10 repetitions and two sets.
Remember to focus on your breathing and on the
muscle parts you are working during all exercises to
get the most out of them.