Pure Fitness 8638MB, Руководство пользователя

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USING YOUR MID-WITH MULTI PURPOSE BENCH
ALWAYS
consult a physician before beginning any exercise program. Ask your doctor to evaluate your
present fitness level and determine the exercise program that is most appropriate for your
particular age and/or physical condition.
ALWAYS
make sure that all adjustable components of this bench are fully engaged and securely locked
in place. Using this bench without checking these components can result in serious injury and/or death.
Preacher Curl with Weights
Sit on the Preacher Curl bench. Hold the barbell in your hands
with your palms facing up. Place elbows on the preacher curl pad.
Extend your arms and curl arms toward your body, keeping your
elbows on the pad. Hold for one second and lower arms to start-
ing position. Repeat
Bench Press
Lay down on the bench and set your feet firmly on the floor. Use a
spotter. Grip the bar tightly, squeeze the bar tight and slowly lower
it down to your upper chest (about 1/2 way
between your nipples and collarbone). Stop the bar about 1 inch
off your chest, pause, then slowly push the bar up to about 2
inches before the starting position (this will stop you from locking
your elbows and keep your target muscles tight). Repeat.
Dumbbell Bench Press
Lay down on the bench and set your feet firmly on the floor. Grip
a pair of Dumbbells, holding each perpendicular to your shoul-
ders. Raise and lower the dumbbells slowly and evenly, starting
with your hands about 1 inch off your chest, then slowly pushing
up to about 2 inches before full extension of your arms (this will
stop you from locking your elbows and keep your target muscles
tight). Repeat.