EXERCISE SESSION
Exercise 13 Leg n thigh burner row
Exercise 14 Front deltoid pull
22
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 7 to 10 repetitions and 2 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.
