24
7
LEG CURL
(HAMSTRING GROUP)
THIS EXERCISE IS PREFORMED WITH
ONE LEG AT A TIME. FIT THE ROLL PADS
TO THE TOP HOLE. HOOK YOUR LEG
AROUND WITH YOUR KNEE AGAINST
THE TOP PAD CURL AS FAR AS
POSSIBLE.
8
LEG EXTENSIONS
(QUADRICEPS)
FIT THE ROLL PADS TO THE BOTTOM
HOLE. HOOK YOUR LEGS AROUND THE
ROLL PADS AND GRIP THE BOTTOM OF
THE SEAT. SLOWLY STRAIGHTEN YOUR
9
CRUNCHIES
(RECTUS
ABDOMINIS-SERRATUS-
LOWER LATISSI-MUS DORSI)
FIT "T" BAR TO HIGH PULLEY AND
ROLL PADS TO BOTTOM HOLE. HOOK
YOUR LEGS AROUND THE ROLL PADS
AND GRIP THE BAR BEND AT THE
WAIST AND CURL FORWARD AND
DOWN AS FAR AS POSSIBLE.
10
STRAIGHT ARM PULLOVER
(LATISSIMUS
DORSI-SERRATUS-
PECTORALS)
FIT "T" BAR TO HIGH PULLEY, SIT BACK
AND
GRIP
HANDLES
WITH
ARMS
STRAIGHT. PULL THE BAR DOWNWARDS
IN AN ARC AS FAR AS POSSIBLE, LEAN
FORWARD TO INCREASE RANGE OF
ARC.
11
LAT PULL FRONT
(LATISSIMUS DORSI-POSTERIOR
DEL TOIDBICEPS BRACHIALIS)
FIT LAT BAR TO HIGH PULLEY AND ROLL
PADS TO TOP POITON. GRIP HANDLES
AND SIT WITH THIGHS UNDER ROLL
PADS. ARCH YOUR BACK AND PULL THE
BAR TO YOUR CHEST.
12
BUTTERFLY (PEC-DEC FLYES)
(PECTROALS, ALMOST COMPLETELY
ISOLATED)
SET PRE-STRETCH, UPPER ARM
PARALLEL WITH FLOOR AND YOUR
FOREARMS AGAINST THE ROLL PADS.
PUSH WITH YOUR ELBOWS. NOT YOUR
HANDS.
13
VERTICAL BENCH PRESS
1)ADJUST THE SEAT HEIGHT SO THAT
THE HANDLES OF THE PRESSING
ARMARE AT MID-CHEST LEVEL
2)USING EITHER SET OF GRIPS, PUSH
AGAINST THE PRESSIN5 ARM TO
FULL EXTENSION. VARY YOUR GRIP
FROM HORIZONTAL TO VERTICAL TO
WORY
THE
MUSCLES
FROM
DIFFERENT ANGLES OF ISOLATION.
3)REPEAT FOR THE DESIRED NUMBER
OF REPETITIONS.
Consumer service department: ABISAL Sp. z o. o.
ul. Św. Elżbiety 6
41
–905 Bytom
[email protected]
www.abisal.pl
www.hms-fitness.pl
