Thane Fitness Power Gym, Инструкция по эксплуатации

Страница: 12 / 20

2 1 2 0
Incline Chest Flies (13)
S t a rting position: Adjust seat back to the incline position. Sit on the
Power Gym with feet resting on the foot pegs and back against the
back pad with hip and head flat on the bench. Arms should be
parallel to the floor. Hold up resistance bands with palms facing up.
Movement: Slowly raise arms above head and slowly re t u rn to the
lower position.
Muscles Emphasized: Pectoral minor.
SHOULDERS
Shoulder Press (14)
S t a rting position: Adjust seat back to full upright position. Sit on
the Power Gym with back straight against the pad, and feet hooked
under the stabilizer bar. Extend arms above head with palms
facing forw a rd.
M o v e m e n t : Slowly lower upper arms against side of body. Keeping
hands at shoulder level. Extend arms above head with palms
facing forw a rd .
Muscles Emphasized: Deltoid (shoulders) muscles, tricep muscles
and back of the arm s .
Lateral Seated Raises (15)
S t a rting position: Adjust seat back to full upright position. Sit on
the Power Gym with back straight against the pad, and feet
hooked under the stabilizer bar. Arms lowered against the body
and palms facing inward .
Movement: Slowly raise arms away from the body to shoulder
level. Slowly lower to starting position.
Muscles Emphasized: Deltoids especially the lateral head.
photo 13
photo 14
photo 15
Lateral Standing Raises (16)
S t a rting position: Stand behind the Power Gym facing towards the
stepper with toes resting on the base and heels on the floor, arm s
l o w e red against the body and palms facing inward .
Movement: Slowly raise arms away from the body to shoulder
level. Slowly lower to starting position.
Muscles Emphasized: Deltoids especially the lateral head.
Upright Rows (17)
S t a rting position: Sit with back straight against the pad, facing the
s t e p p e r, feet hooked under the stabilizer bar with resistance bands
under the handle bars, palms facing down.
Movement: Raising both resistance bands simultaneously up
t o w a rds the shoulders, keeping the elbows, at all time, parallel to
the ground, and the palms as close to the body as possible
facing down.
Muscles Emphasized: Shoulders, shoulder trapezius and all heads
of the deltoid.
photo 16
photo 17