Vision Fitness Multi-Station Gym ST710, Owner'S Manual

Page: 39 / 48

39
LEG PRESS/LAT PULLDOWN STATION EXERCISES
LEG PRESS (QUADRICEPS, HAMSTRINGS, AND GLUTEALS)
Disengage and hold the pull pin of the seat back. Position in the hole that
provides the desired range of motion. Engage and tighten the pull pin. Sit
on the seat with your lower back firmly against the seat back. Place your
feet at the desired width in the
center (height) of the footplate. WARNING:
failure to comply with this recommendation could cause your feet to
slip off of the footplate, resulting in serious injur y!
Push forward
until your legs reach full extension or close to it. Slowly return to the start
position and repeat.
CALF PRESS (GASTROCNEMIUS)
Disengage and hold the pull pin of the seat back. Position in the hole that
allows you to fully extend your legs easily. Place your feet securely and
evenly on the lower half of the footplate.
WARNING: Make sure your
feet cover enough surface area of the footplate that they won’t slip
off during the exercise. Failure to comply with this could result in
serious injur y!
Push the footplate forward until you achieve full leg extension. Rotate your
toes back towards your body to achieve a full range of motion. Press the
footplate as far forward as possible, rotating your toes away from your
body. Slowly rotate them back towards the start position and repeat.
When finished with the desired # of repetitions, flex your knees, until the
weight being used returns to its resting position.
LAT PULLDOWN (LATISSIMUS DORSI, BICEPS BRACHAII, BRACHIALIS, AND TERES MAJOR)
Straddle the seat of this station. Grasp the seatback with your left hand and
disengage the pull pin with your right hand. Engage the pull pin in the hole
that corresponds with the desired location of the hold down roller pads.
Attach the long bar to the karabiner above. Grasp the bar evenly with an
overhand or underhand grip. Pull the bar down until you are seated, under
the roller pads, if desired. Proceed to pull the weight straight down or at
a slight backward angle, until the bar touches or comes close to your
collarbone. Slowly raise back to full arm extension and repeat.