2. Exercises
1
Low pulley row
(trapezius-latissimus dorsierector
spinaf)
Fit "t"-bar to low pulley sit with feet
against cross-brace. Legs slightly
bent stretch forward sit-up, arch
your back and pull to your waist
2
Knee raise
(hit flexors-rectus abdominis)
Fit "t"-bar to low pulley lie on
Your back with legs almost
Straight curl toes upwards and
Place "t"-bar between your feet.
"raise" knees as far as possible
Towards chest.
3
Bicep curls
(biceps-forearm flexors)
Fit "t"-bar to low pulley grip
The bar and stand with your
Arms straight and your flbows
Locked into your body. Curl the
Bar upwards as far as possible
4
Preacher curls
(biceps-forearm flexors)
Fit "t"-bar to low pulley and roll
pads to top hole sit on seat and
lean forward grip the bar and place
elbows against roll pads, curl bar in
an arc upwards as far as possible.
5
Preacher curls-reverse grip
(biceps-with very strong emphasis
On forearm muscles)
Same as for preacher curls but
With, a reverse grip. You may find
That your forearm grip is the
Limitation with this exercise and
Not your bicep strength.
6
Wrist curl
(forearm flexors)
Fit "t" bar to low pulley and
Roll pad to top hole. Rest
Forearms on roll pads while
Gripping bar. "curl" your wrists
With as much range as possible,
Reverse grip works the.
7
Leg curl
(hamstring group)
This exercise is preformed with
one leg at a time. Fit the roll pads
to the top hole. Hook your leg
around with your knee against the
top pad curl as far as possible.
8
Leg extensions
(quadriceps)
Fit the roll pads to the bottom
Hole. Hook your legs around the
Roll pads and grip the bottom of
The seat. Slowly straighten your
9
Crunchies
(rectus
abdominis-serratus-lower
latissi-mus dorsi)
Fit "t" bar to high pulley and
Roll pads to bottom hole. Hook
Your legs around the roll pads
And grip the bar bend at the
Waist and curl forward and
Down as far as possible.
Summary of Contents for ATLAS TYTAN 7
Page 1: ...ATLAS HOME GYM ATLAS TYTAN 7 INSTRUKCJA UŻYTKOWANIA MANUAL INSTRUCTION NÁVOD K OBSLUZE ...
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Page 21: ...EXPLODED VIEW DIAGRAM ...
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