Stamina Viper VG1500 Скачать руководство пользователя страница 25 | Manualshive

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Abdominal Crunch with Handles

1 Adjust the amount of resis-

tance by adding plates to or

removing plates from the high/

low pulley weight carriage.

2 Sit on the seat facing for-

ward.

3 Grab the ab curl strap and

pull them down to your shoulder/

upper chest area as shown.

4 While holding the handles,

curl your body forward by flex-

ing your abdominal muscles.

Return to the starting position.

Main muscles used are the

abdominals.

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Содержание Viper VG1500

Страница 1: ...nual for future reference CAUTION Before starting any exercise program it is recommended that you consult your physician 2007 Stamina Products Inc All Rights Reserved This Product is Manufactured Exclusively by Workout Manual Actual product may vary slightly from pictured 300 lbs user weight limit ...

Страница 2: ...ll us FIRST We kindly ask that you have the following information ready prior to calling Name of product Date of purchase Model number Place of purchase Before starting any exercise or conditioning program you should consult with your personal physician to see if you require a complete physical exam This is especially important if you are over the age of 35 have never exercised before are pregnant...

Страница 3: ...he product or contents herein Table Of Contents Important Safety Instructions 2 4 Things To Remember 5 Training Tips 6 Seat Adjustments 6 Leg Extension 7 Standing Hip Adduction 8 Standing Hip Abduction 9 Lat Pulldown 10 Straight Arm Pullover 11 Upright Row 12 Standing Row 13 Seated Row 14 Bench Press 15 Chest Fly 16 Front Shoulder Raise 17 Lateral Shoulder Raise 18 Standing Biceps Curl 19 Triceps ...

Страница 4: ...ystem Make sure that it is properly assem bled and tightened before use 4 Keep children and pets away from the VG1500 Leverage System when it is in use Do not allow children to use or play on the VG1500 Leverage System 5 It is recommended that you place this exercise equipment on an equipment mat 6 Set up and operate the VG1500 Leverage System on a solid level surface Do not position the VG1500 Le...

Страница 5: ...physical strength and flexibility level Know your limits and train within them Always use common sense when exercising 15 Do not wear loose or dangling clothing while using the VG1500 Leverage System 16 Never exercise in bare feet or socks always wear correct foot wear such as running walking or crosstraining shoes Be sure that they fit well provide foot support and feature non skid rubber soles 1...

Страница 6: ...l physician to see if you require a complete physical exam This is especially impor tant if you are over the age of 35 have never exercised before are pregnant or suffer from any illness READ AND FOLLOW THE SAFETY PRECAUTIONS FAILURE TO FOLLOW THESE INSTRUCTIONS CAN RESULT IN SERIOUS BODILY INJURY 4 ...

Страница 7: ...s use care when exercising and stop at the first sign of pain See a doctor prior to restarting your exercise pro gram Even with medical clearance the risk associated with exercise can never be reduced to zero Things to Remember Always consult with your physician before you begin any exercise program Remember these simple rules before starting the VG1500 Leverage System exercise program Begin by sl...

Страница 8: ...Strength 1 to 8 repetitions with heavy resistance 5 A minimum of two 2 sets of each exercise is recommended Two 2 to three 3 sets is most common 6 When performing exercises at the front of the machine you should stand on the tread plate or use the seated row foot plate to steady your machine Seat Adjustments To change the seat height unscrew and pull out the T knob spring pin then raise or lower t...

Страница 9: ...e 2 Adjust the seatback to a comfortable position 3 Sit on the seat facing for ward 4 Place the back of your legs over the upper foam rollers and place your shins against the back of the lower foam rollers 5 Extend your legs out and up in front of you as shown Return to the starting position Main muscles used are quad riceps 7 ...

Страница 10: ...t to the rear of the machine into the ankle cuff handle You will need to adjust the size of the ankle cuff handle opening and place around the ankle as shown in the close up 3 Stand on the treadplate with your free foot While holding onto the machine for balance pull your foot across the front of your stationary leg as shown Return to starting position Main muscles used are along the inner thigh 8...

Страница 11: ...he foot clos est to the front of the machine into the ankle cuff handle You will need to adjust the size of the ankle cuff handle opening and place around the ankle as shown in the close up 3 Stand on the treadplate with your free foot While holding onto the machine for balance pull your foot away and out to the side of your body as shown Main muscles used are along the outer thigh 9 ...

Страница 12: ...hown 3 Reach up and grab the lat bar handles and pull down Return to the starting position 4 You can perform variations of the exercise by pulling the bar down behind your head or by leaning backwards These variations work the lat and mid back muscles at different angles Main muscles used are the lats and mid back WARNING Do not use the lat bar as a chin up bar when it is rest ing in its storage h...

Страница 13: ... weight carriage 2 Return to the front of the machine and remove the lat bar from the storage hook Sit on the seat facing forward 3 Reach up and grab the lat bar handles and pull down in an arcing motion while keeping the arms straight Return to the starting position Main muscles used are the lats mid back and triceps 11 ...

Страница 14: ...ssembly arm 3 Stand facing towards the rear of the machine on the tread plate as shown 4 Bend over to grasp the straight bar handle and then stand up straight Keeping the straight handle bar close to the front of your body raise it up towards your chin Try to keep your elbows pointing up as you raise the straight handle Return to the starting position Main muscles being used are the traps midback ...

Страница 15: ...at and facing towards the rear of the machine 3 Grasp the press arm han dles as shown 4 While keeping your back straight pull the handles toward you Return to the starting position A variation on this exercise is to keep your hands very close together as if doing a T bar row Main muscles being used are the traps lats midback lower back and shoulders 13 ...

Страница 16: ...f the machine raise the front half of the tread plate to form the rowing footrest 4 Sit down on the floor facing the machine and place your feet on the rowing footrests Keep your knees slightly bent 5 Bend over to grasp the straight bar handle and then straighten up While keeping the straight bar handle above your knees pull the handle towards you Return to the starting position Main muscles being...

Страница 17: ... section as shown 5 While keeping your stomach tight and back straight press the handles straight out in front of you Return to starting posi tion Variations of this exercise can be achieved by changing the seat height and or the seatback angle You can perform the exercise by holding the vertical section of the handles You can also keep your arms close to your body to place greater emphasis on you...

Страница 18: ...the vertical sections of the bent arm handles With your palms facing forward open your arms out as shown 5 Bring your hands together in an arcing motion while keeping your arms in a mildly bent posi tion Be careful not to bump your hands at the top position Return to starting position Variations of this exercise can be achieved by changing the seat height and or the seatback angle Mainmusclesuseda...

Страница 19: ...d chain to the cable at the lower end of the leg assembly arm 3 Sit on the seat facing for ward 4 Reach down and grab the straight bar handle with both hands as shown 5 While keeping your stomach tight and back straight raise the handles in an arcing motion straight out in front of you to shoulder height Return to starting position Main muscles used are the shoulders and trapezius 17 ...

Страница 20: ...the cable at the lower end of the leg assembly arm 3 Sit on the seat facing side ways 4 Reach down and grab the straight bar handle with one hand as shown 5 In a slow and controlled manner raise the handle in an arcing motion straight out to your side Stop at shoulder height Return to starting posi tion Repeat the movement on your opposite side Main muscles used are the shoulders and trapezius 18 ...

Страница 21: ...ower end of the leg assembly arm 3 Stand facing toward the rear of the machine on the tread plate as shown 4 Bend over to grasp the straight bar handle and then stand up straight Keep your upper arms close to the sides of your body 5 Bending at the elbows pull the handles up in an arcing motion toward your shoulders as shown Return to the start ing position Main muscles being used are the biceps a...

Страница 22: ...shown and face towards the rear of the machine 3 Reach up and grab the lat bar as shown While keeping your upper arms in position pull the lat bar down in an arc ing motion Return to the start ing position Variations on this movement can be achieved by placing your hands closer together or wider apart along the lat bar Main muscles used are the tri ceps and rear deltoids 20 ...

Страница 23: ...adding plates to or removing plates from the high low pulley weight carriage 3 Stand on the treadplate as shown and face toward the rear of the machine 4 Reach up and grab the ankle cuff handle as shown Pull the ankle cuff handle down in an arcing motion Return to the starting position Main muscles used are the tri ceps and rear deltoids 21 ...

Страница 24: ... the high low pulley weight carriage 2 Sit on the seat facing for ward 3 Grab the ab curl strap and hold them over your head while bending forward as shown 4 While holding the handles extend your forearms by flexing your triceps muscles Return to the starting position Main muscles used are the tri ceps 22 ...

Страница 25: ...e high low pulley weight carriage 2 Sit on the seat facing for ward 3 Grab the ab curl strap and pull them down to your shoulder upper chest area as shown 4 While holding the handles curl your body forward by flex ing your abdominal muscles Return to the starting position Main muscles used are the abdominals 23 ...

Страница 26: ...ds on your upper thigh then slowly straighten back leg until foot is flat on floor Hold stretch for 10 15 seconds Repeat with other leg Quadriceps Stretch Stand with feet shoulder width apart and knees slightly bent hold top of foot with hand and gently pull heel towards buttocks If necessary hold onto a chair or wall Hold stretch for 10 15 seconds Repeat with other leg Hamstring Stretch Standing ...

Страница 27: ... slightly bent straighten arm across chest and hold forearm with opposite hand gently pull arm towards chest Hold stretch for 10 15 seconds Repeat with other arm Triceps Stretch Stand with feet shoulder width apart and knees slightly bent with arms overhead bend one arm behind head Hold the elbow with the hand of the other arm and gently pull elbow behind head Keep head and chest neutral at all ti...

Страница 28: ...Notes 26 ...

Страница 29: ...Notes 27 ...

Страница 30: ...Notes 28 ...

Страница 31: ...Notes 29 ...

Страница 32: ...rochure Stamina Products Inc reserves the right without prior notice to discontinue at any time at its discretion any of the items herein or change specifications or designs without incurring any obligation to the customer All items are subject to availability VIPER is a registered trademark of Stamina Products Inc VG1500 is a trademark of Stamina Products Inc Actual products may vary slightly fro...

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