Viavito ROKAI, Руководство по эксплуатации

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Seated One-Sided Twist
Exercise Seated One-Sided Twist
Muscles Targeted Chest, Abs and Obliques
Instructions
• Sit on the seat with the feet on the footplates and the
knees slightly bent
• Hold the bar in one hand with the palm facing down
• Rest your free hand on your hip
• Lift the bar so the hand is at waist level and the arm is long
• Rotate from the ribs to the side on which the handle is held,
bending the arm and drawing it back as you do so
• Return to centre and then repeat
Sets and Reps
2 sets of 15 each side
Seated Alternate Twist
Exercise Seated Alternate Twist
Muscles Targeted Abs and Obliques
Instructions
• Sit on the seat with the feet on the footplates and the
knees slightly bent
• Hold the bar in both hands with the palms facing down and
draw it into the waist and hold it there
• Rotate the ribs to one side, return to centre and then re-
peat on the other side
Sets and Reps 2 sets of 20 each side
1 2
1 2
3 4
R R