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WEIGHT BENCH

STRETCHING EXERCISES

10

Upper Back Pull

Rhomboids, trapezius and
latissimus dorsi:
Stand with your feet together,
about three feet away from a bar
or railing that is positioned just
above you waist. Grab the bar
with an overhand grip, fully
extend your arms, exhale and
slowly bend from the waist,
keeping you back arched, until

you feel a

good stretch.

Avoid allowing your

back to round upward
and hyper extending
the knees.

Seated Hamstrin

Hamstrings:
Sit upright on the floor with both
legs extended in front of you.
Bend one leg and slide the heel
of that leg toward the thigh of your
straight leg. Allow a slight bend in
you "traight" leg and, keeping you
back straight and head in neutral
alignment, exhale and bend at the
hips. Repeat with other side.

Standing Quadriceps

Quadriceps:
Stand upright with one hand
placed against a wall for balance.
Bend one leg backward and grad

the foot or ankle of
that leg with you
same-side hand.
Exhale and try to

pull your foot

backward

so your heel touches
your glutes, but don't
pull the quadriceps
back - your thigh
should remain even
with the tight of your

stationary leg. Repeat
with other side.

Overhead Triceps

Triceps brachii:
Raise one arm overhead and rest
it against you car. Bend your
elbow so that your hand
drops behind your
head. With your
opposite hand, grab
the elbow of the bent
arm, exhale and slowly
pull the elbow behind
your head. Avoid using
a jerking motion.
Repeat with opposite
side.

Doorway Pec Stretch

Pectorals:
Stand in an open doorway (or in an
open corner of a room) and raise
your arms to shoulder height,
bending your elbows to from 90
degree angle. Place your arms

against a solid
surface, exhale
and lean forward.
Repeat with
opposite leg.

Avoid holding

you arms too
high, leaning too
quickly o too far
forward o turning
away.

Содержание OBB5101A

Страница 1: ...ealth claims are made or implied as they relate to the equipment Measurements made by the equipment are believed to be accurate but only the measurements of your physician should be relied upon IMPORT...

Страница 2: ...WEIGHT BENCH TABLE OF CONTENT Table of Content 1 Introduction 2 Safety Instructions 3 Hardware List 4 Parts Draw 5 Assembly Instructions 6 8 Stretching Exercises 9 10 Exploded Parts List 11 1...

Страница 3: ...sed Instead please allow our Customer Service Department to help you Contact the Orbit Fitness Customer Service Department at E mail address service orbitfitness com au Orbit Fitness will gladly answe...

Страница 4: ...oes not cover this machine if it is used commecially Refer to the manual whenever you have a question Inspect the machine before each use Keep your fingers body parts children and pets away from movin...

Страница 5: ...er ServiceStaff is standing by to help you at 8 00 a m Through 5 00 p m Any parts you needWill be happily mailed to you at your home For assembly your rock Weight Bench will require two adjustable wre...

Страница 6: ...CARRIAGE 6 BACK UP BEAM 7 SEAT CUSHION FRAME 9 BACK SUPPORT FRAME 8 SUPPORT BAR 11 ADJUSTMENT CHROME TUBE 12 ADJUSTABLE TUBE HOUSING 13 SEAT CUSHION 14 BACKREST CUSHION 15 U BRACKET 16 SPRING 17 LOCK...

Страница 7: ...WEIGHT BENCH ASSEMBLY INSTRUCTIONS STEP 1 6...

Страница 8: ...WEIGHT BENCH ASSEMBLY INSTRUCTIONS STEP 2 7...

Страница 9: ...WEIGHT BENCH ASSEMBLY INSTRUCTIONS STEP 3 8...

Страница 10: ...d behind your back waist level Grasp just above the elbow of that arm with your opposite hand and pull gently toward your midline Exhale and relax into the stretch Do both sides Avoid pulling too hard...

Страница 11: ...d upright with one hand placed against a wall for balance Bend one leg backward and grad the foot or ankle of that leg with you same side hand Exhale and try to pull your foot backward so your heel to...

Страница 12: ...BE HOUSEING 13 SEAT CUSHION 14 BACKREST CUSHION 15 U BRACKET 16 SPRING 17 LOCK KNOB 18 LEFT BARBELL SAFETY HOOK 19 RIGHT BARBELL SAFETY HOOK 20 RUBBER BUMPER 21 25 ROUND END PLUG 22 M12 X 180 HEX BOLT...

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