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The Power Gym
Exercises
CARDIOVASCULAR
Adjustable Dial Hydraulic Exerciser - Attachment (1)
S t a rting position: Seated with both feet strapped in the
petals, grab the handle bars on either side of the machine.
Movement #1: Fully extend the right leg while keeping
the left leg in the starting position. Slowly re t u rn the
right leg to the starting position while fully extending
the left leg. Repeat.
Movement #2: Fully extend both legs at the same time.
Slowly re t u rn them to the starting position. Repeat.
Muscles Emphasized: Quadriceps, hamstrings, 3 Gluteals;
Maximus - Medius - Minimus.
N O T E : The following upper body exercises may be perf o rm e d
while doing this exercise: Seated Curls, Seated Tricep Press,
ARMS
Standing Biceps Curls (2)
S t a rting position: Standing behind the Power Gym with toes on the
base and heels on the floor, hold the resistance bands with an
u n d e rhand grip.
Movement: Keeping upper arms and elbows close to the body bend
elbows and raise resistance bands to chin level, moving only the
f o re a rm up.
Muscle Emphasized: Bicep muscles.
Seated Curls (3)
S t a rting position: Seated on the Power Gym with feet in the stepping
position (see photo 1) or with feet locked under the stabilizing bar,
grab the resistance bars with an underhand grip.
Movement: Keeping the elbows close to the body, lift your fore a rms up
to the shoulder in a repetitive movement.
Muscles Emphasized: Bicep muscles.
Concentration Curls (4)
S t a rting position: Sit sideways on the Power Gym with legs apart and
feet firmly on the floor. Grab the resistance bar with the hand closest
to the back of the machine using an underhand grip and rest the arm
being worked on the corresponding leg. The resistance bar cable will
be under your leg. Reverse sitting position to work the other arm .
M o v e m e n t : S t a rting with the arm straight, bring it up to the shoulder
and lower to starting position. Keep the elbow resting on the inner
thigh for better isolation of the bicep muscles.
Muscles Emphasized: Bicep muscles.
Seated Tricep Press (5)
S t a rting position: Sit on the Power Gym and grab the resistance bars
with an underhand grip. Lock feet under the stabilizer bar.
M o v e m e n t : Holding elbows close to the head extend arms straight over
head. Bend arm at elbow and re t u rn to extended position. Do not move
a rms at the shoulders.
Muscles Emphasized: Triceps muscles; Long head, Lateral head,
Medial head.
Kick Back Tricep Extensions (6)
S t a rting Position: Holding the resistance band in the left hand,
place right knee on the bench seat and right hand on the seat back.
Bend at the waist, keep the bent left elbow tucked and close to the
thigh with the resistance band pointed towards the floor.
M o v e m e n t : Slowly extend and straighten the lower arm in a back
and forth motion. Switch sides and re p e a t .
Muscles Emphasized: Tricep muscles.
photo 1
photo 2
photo 3
photo 4
photo 5
photo 6
Содержание Power Gym
Страница 20: ...Notes...
