Viavito ROKAI, Руководство по эксплуатации

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06 07
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Tricep Extension
Exercise
Tricep Extension
Muscles Targeted Biceps
Instructions
• Stand on the footplates and hold the bar horizontally in
both hands a shoulder distance apart with the palms facing
inwards
• Bend the knees and hinge from the hips to tilt the torso for-
ward. The more bend the legs and lean forward, the easier
the exercise is
• Lift the long arms to align with the shoulders
• Hinge from the elbows and bring the knuckles to face the
ceiling keeping a stable torso and ensuring the bar remains
horizontal
• Extend the arms to return to the start position
Sets and Reps 3 sets of 10
Single Side Row
Exercise Single Side Row
Muscles Targeted
Biceps, triceps, shoulder, chest
Instructions • Stand one foot on the footplate and the other on the floor
behind the footplate on the other side of the rower.
• Hold the centre of the bar in the hand opposite to the front
foot with palm facing the front foot
• Hinge from the hips to tilt the torso forward 45 degrees
and rest your empty hand on the front thigh
• Bend the arm to slowly and draw it back until it reaches the
side of the waist
• Extend the arm to the start position
Sets and Reps 3 sets of 10 each side
1 2
3 4
1 2
3 4
R R