Abilica PRESSBENK 1200, Руководство пользователя

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-5-
1A
Warm-up Exercise
1B
Two Arm Press From Chest
1C
Two Arm Curl
FREE WEIGHT BARBELL PROGRAM
1A Warm-up Exercise-Two-Arm Snatch
This exercise is to warm up and loosen your muscles. Be sure to do some simple stretching
exercises prior to lifting. With the barbell in front of you and with your feet twelve inches apart,
grasp the barbell with an over grip about a shoulder’s width apart. Keep your back straight
and bend at the knees as in diagram A as if you were about to sit down. Without swinging the
bar, straighten up, over your head. At the final position your legs should be straight.
1B Exercise Number 1-Two-Arm Press From Chest to Overhead
In this exercise start in the same position as you did in the warm-up exercise above. Instead
of lifting the barbell overhead, stop at your chest. From this position, push the barbell over
your head while your feet are in line approximately a foot apart. It is extremely important in this
routine to keep your back straight and erect as well facing forward. Do one set of ten
repetitions until lifting becomes easy and then increase your weight five pounds at a time.
After increasing the weight begin at eight repetitions. See diagram 1 for the correct position.
1C Exercise Number 2-Two-Arm Curl
Take the position as illustrated in diagram 2. With feet about 12 inches apart and palms up,
stand up with the barbell (you should be using fifteen pounds less in this exercise than in 1-1)
being careful to keep your back straight. Your hands should be turned upward and with your
elbows at your side curl the barbell to the shoulders. To develop the muscles properly you
must curl only with your arms. Releasing the weight in a slow steady pattern back to the waist.
Try to do one set of eight repetitions to start and ten repetitions easily before adding weight in
five-pound increments. Add more weight and fewer repetitions to build bulk muscles or
increase repetitions to build stamina.