40
EN
Arm Curls
One of the best exercises for toning the arms and usually
done with both arms at the same time. Start with both
hands by your sides, and bending at the elbow raise your
hands with your palms facing up.
Maximum Time:
10 minutes
Recommended Use
: 3 sets of 10 reps, over 3 to 10
minutes.
Front Raise
Usually done one arm at a time, this exercises the whole
of the upper body, the shoulders in particular. Lateral
Raise Pull the bands out to the side to form a cross, this
will exercise the shoulder muscles and the lateral muscles
in your upper back.
Maximum Time:
10 minutes
Recommended Use:
3 sets of 10 repetitions of each
exercise, to be done over a 5 to 10 minute period.
Stretch & Hold
Raise you hands above your head and hold the position for
5 seconds. Relax and repeat. These can be done with or
without the machine running.
Maximum Time:
1 minute
Recommended Use:
1 minute
Maximum Speed:
8
Hamstring & Calf Stretch
Gently stretch the hamstrings and hold for 5 seconds.
Relax and repeat. These can be done with or without the
machine running.
Maximum Time:
1 minute Recommended Use: 1 minute
Maximum Speed:
8
Summary of Contents for 10033267
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Page 10: ...10 DE AUFWÄRMUNG VOR DEM TRAINING ...
Page 32: ...32 EN WARMING UP BEFORE A WORKOUT ...
Page 52: ...52 ES CALENTAMIENTO ANTES DEL ENTRENAMIENTO ...
Page 72: ...72 FR ÉCHAUFFEMENT AVANT L ENTRAINEMENT ...
Page 92: ...92 IT RISCALDAMENTO PRIMA DELL ALLENAMENTO ...
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