Xterra FS5.8e, Руководство пользователя

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Dumbbell Shoulder Press
EMPHASIS: SHOULDERS
1. Hold the dumbbells at shoulder height with
an overhand (palms facing forward) or
neutral (palms facing one another) grip
2. Press the dumbbells straight overhead until
your arms are fully extended
3. Slowly lower to the start position
4. Repeat this sequence for the duration of the
strength interval
Dumbbell Tricep Overhead Extension
EMPHASIS: BACK OF ARMS
1. Hold the dumbbells at shoulder height behind your
head with a neutral grip (palms facing one another);
your elbows should be pointed straight ahead
2. Raise the dumbbells overhead until your arms are
fully extended; your upper arms should remain
stationary, pivoting at the elbows
3. Slowly lower to the start position
4. Repeat this sequence for the duration of the
strength interval
Dumbbell Bicep Curl
EMPHASIS: FRONT OF ARMS
1. Hold the dumbbells with an underhand grip
(palms facing forward) beside your thighs
2. Tuck your upper arms into your ribcage
3. Curl the dumbbells to shoulder height by pivoting
at your elbows
4. Slowly lower to the start position
5. Repeat this sequence for the duration of the
strength interval