23
E
N
G
L
I
S
H
E X E R C I S E S
Back rest position:
0
Equipment:
BM470, preacher curl bench.
Position :
Sit down facing the preacher bench with your palms facing
upwards. Place your elbows on the preacher bench.
Exercise :
Grip the handle and curl it towards your chest whilst exhaling.
Lower the handle whilst inhaling. Your elbows and chest should not move
during the entire exercise.
Muscles worked:
Biceps (arm flexors).
B I C E P S
C U R L b a r ( 1 6 , 1 7 )
T R I C E P S
Position :
Same as for the bench press. Grasp the bar in the middle with
a tight grip (a handhold of roughly 20 cm)
Exercise :
Bring the bar towards the front while inhaling. Lift the bar back
up while exhaling. Only the forearms should move. The elbows, the torso and
the arm should not participate in the movement.
Muscles worked:
Triceps (arm extensors)
F r e n c h p r e s s ( 1 2 , 1 3 )
Equipment:
BM470, a short dumbbell.
Position:
Seated on the bench, with your back straight. Check that the
plates are securely blocked by the collars. Hold the dumbbell with both
hands.
Exercise :
Bring the dumbbell down to the nape of your neck while inha-
ling. Then raise the dumbbell up over your head while exhaling.
Only the forearms should move. The elbows should not budge.
Muscles worked:
Triceps
S e a t e d e x t e n s i o n ( 1 4 , 1 5 )
T H I G H S
Back rest position:
0
Equipment :
BM470, iron plates to be placed on the leg developer.
Position :
Seated, with the back perfectly straight. Adjust the leg developer so
the foam pads are at ankle level when the feet are placed behind the roller pads.
Exercise :
As you exhale, extend the legs. Return to your starting position without
letting the weights fall. Do not completely lock your knees during the extension.
Muscles worked :
Quadriceps
Back rest position:
-1
Equipment :
BM470, iron plates for the leg developer
Position :
Flat on your stomach on the bench in the decline position. Adjust the leg
developer so that the roller pads are at ankle level, a close as possible to the heel.
Exercise :
Raise your heel as close as you can to your buttocks. Return your
leg to the starting position without dropping the load. Your hips should not
budge during the movement.
Muscles worked :
Hamstring
L e g e x t e n s i o n s ( 1 8 , 1 9 )
L e g f l e x i n g ( 2 0 , 2 1 )
Position :
Lying on the bench. The legs are bent at 90°and must remain
bent during the whole movement.
Exercise :
Bring your chest to your knees as you exhale. Return to the ini-
tial position. Your legs must always form a 90° angle (maximum) with your
torso.
Muscles worked :
Rectus abdominus, specifically the upper part of the
abdominals.
A B D O M I N A L S
U p p e r A B S ( 2 2 , 2 3 , 2 4 )
Position :
Seated on the bench. The legs are bent and form a 90° angle
with the torso.
Exercise :
Raise your knees to your chest as you exhale. Return to your star-
ting position, that is, with your legs making a maximum right angle with your
torso. Your legs should remain bent throughout the movement.
L o w e r A B S ( 2 5 , 2 6 )
Consult your doctor before starting an exercise program. This is particularly important for people over 35 or having
had health problems before, anf if you have not been working out for a long time. Read all the instructions before use.
WARNING
BM 470 notice XP7.QXD:BM 450 russe.QXD 9/05/07 10:16 Page 23
