Ellison Lifestyle Group Body Bench Live Fit Скачать руководство пользователя страница 1 | Manualshive

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EXERCISE GUIDE

Copyright © 2017 Ellison Lifestyle Group, Inc. All rights reserved

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Содержание Body Bench Live Fit

Страница 1: ...EXERCISE GUIDE Copyright 2017 Ellison Lifestyle Group Inc All rights reserved...

Страница 2: ...ts compact size and portability it can be used in any location including home outdoors schools gyms and offices Its patented dual purpose design allows it to be used as a workout bench to support the...

Страница 3: ...he Body Bench Fitness Program allows you to customize your own personal workout based on your fitness goals by incorporating exercises that are number and color coded for quick reference to target spe...

Страница 4: ...CALISTHENICS 43 Basic Exercises YOGA 41 Essential Postures CARDIO 5 Fundamental Exercises STRETCHING 31 Basic Stretches THE BODY BENCH EXERCISES...

Страница 5: ...through E 35 Calves E 47 through E 49 STRETCHING Chest E 8 E 77 E 79 E 105 Shoulders E 57 through E 61 Back E 56 through E 61 E 72 E 73 E 76 Bicep E 57 through E 61 Tricep E 74 Abdominals E 56 throug...

Страница 6: ...SETS REST E 28 x 10 E 52 x 25 E 36 1 min E 17 1 min E 28 x 10 REST EXERCISE 8 2 SETS REST E 43 x 10 E 53 x 25 E 34 1 min E 83 1 min E 43 x 10 REST EXERCISE 9 2 SETS REST E 47 x 10 E 54 x 25 E 47 1 min...

Страница 7: ...ward Dog 1 E 9 Dips 6 Seated Butter y 2 E 53 Mountain Climber 10 E 3 Push Ups 5 E 7 Bicep Curls 7 E 43 Assisted Squats 8 E 52 Burpees 9 E 61 Bridge Up 4 E 37 Hamstring Stretch 3 CIRCUIT TRAINING 10 Ex...

Страница 8: ...C E 6 Hindu Push ups A E 4 Elevated Push ups E 3 Wide Grip Push ups A E 2 Close Grip Push ups B E 1 Beginner Push ups B E 6 Hindu Push ups B E 5 Spiderman Push ups E 4 Elevated 1 Leg Push ups E 3 Wide...

Страница 9: ...h ups C E 6 Hindu Push ups A E 12 Shoulder Push up B E 11 Shoulder Press E 10 Beginner Tricep Dips E 8 Tricep Bar Dips E 6 Hindu Push ups B E 5 Spiderman Push ups E 13 Shoulder Shrugs A E 12 Shoulder...

Страница 10: ...E 21 Plank Push Combo B E 20 Plank Knee Extension C E 20 Plank Knee Extension A E 19 Flag Pole E 17 Leg Raises E 21 Plank Push Combo C E 21 Plank Push Combo A E 20 Plank Knee Extension D E 20 Plank Kn...

Страница 11: ...it up B E 26 Side Crunch B E 25 Plank Twist B E 24 Side Plank Extension B E 24 Side Plank Extension A E 23 Elevated Plank Knee A E 27 Side Sit up A E 26 Side Crunch A E 25 Plank Twist C E 25 Plank Twi...

Страница 12: ...it up A E 34 Hamstring Stretch B E 33 Kick Back E 31 Diamond Kick A E 29 Hip Swivel C E 29 Hip Swivel B E 28 Sit up B E 34 Hamstring Stretch A E 32 Pulse Kick E 31 Diamond Kick B E 30 V up E 29 Hip Sw...

Страница 13: ...gle Leg Squat A E 39 Forward Quad Stretch E 38 Single Leg Quad Stretch E 37 Seated Hamstring Stretch E 36 Seated Hip Flexor A E 42 Single Leg Squat B E 41 Reclining Quad Stretch E 40 Kneeling Quad Str...

Страница 14: ...tanding Calf Raise B E 46 Swivel Hip Lunge B E 45 Elevated Quad Stretch B E 45 Elevated Quad Stretch A E 44 Bench Weighted Squat A E 48 Weighted Calf Raise E 47 Standing Calf Raise A E 46 Swivel Hip L...

Страница 15: ...tch B E 53 Mountain Climber C E 53 Mountain Climber A E 52 Burpee A E 51 Bench Hop B E 51 Bench Hop A E 50 Reverse Bench Squat A E 53 Mountain Climber B E 52 Burpee C E 52 Burpee B E 51 Bench Hop C E...

Страница 16: ...ouble Bar E 59 Bridge Up Flat Foot E 57 Bridge Up Bar E 55 Step up Kick Back B E 55 Step up Kick Back A E 54 Standing Bench Hop B E 60 Bridge Up Hands Locked E 58 Bridge Up Base Bar E 57 Bridge Up Pad...

Страница 17: ...ung Full Extension E 68 Low Lunge Full E 66 Hip Stretch B E 65 Frog Leg Stretch E 64 Double Knee Stretch E 62 Cross Kneeling Bar E 68 Low Lunge Pull E 67 Kneeling Stretch E 66 Hip Stretch C E 66 Hip S...

Страница 18: ...5 Single Knee Stretch E 73 Seated Split D E 73 Seated Split A E 72 Seated Stretch E 71 Raised Hip Flexor E 69 Low Lunge Raised B E 74 Side Extension E 73 Seated Split C E 73 Seated Split B E 72 Seated...

Страница 19: ...A E 84 Cat Posture E 82 Cow Posture E 79 Bow Posture E 77 X Factor E 76 Spinal Swivel E 76 Spinal Swivel B E 83 Table Posture E 81 Camel Posture E 80 Half Camel Posture E 78 Seated Butterfly Stretch E...

Страница 20: ...iger E 89 Flying Cobra B E 88 Downward Dog Extension E 87 Deep Lunge Posture E 86 Elevated Cobra Posture E 85 Child Posture B E 90 Half Spinal Twist E 89 Flying Cobra A E 88 Downward Dog Knee in E 88...

Страница 21: ...6 Seated Forward Bend A E 95 Recline Half Hero E 93 Prasarita C E 93 Prasarita A E 92 Head Stand D E 92 Head Stand B E 96 Seated Forward Bend A E 94 Quad Stretch Archer E 93 Prasarita D E 93 Prasarita...

Страница 22: ...f Moon Posture E 106 Boat Posture E 103 Wheel Barrow E 101 Supported Plough E 100 Spinal Balance Posture E 98 Seated Posture E 107 Crow Posture E 105 Bent Torso Stretch E 104 Forward Split E 102 Warri...

Страница 23: ...Stand E 118 Wheel Posture E 115 Supported Boat Posture E 113 Shoulder Stand E 112 Locust Scorpion E 110 Assisted Handstand E 119 Single Leg Split E 117 Triangle Posture E 116 Supported Quad Stretch E...

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