Klarfit Gym 5000 Handbuch Seite 46

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 POS-
SIBLE.
STRAIGHT ARM PULLOVER
(LATISSIMUS DORSI-SERRATUS-
PECTORALS)
FIT „T" BAR TO HIGH PULLEY, SIT
BACK AND GRIP HANDLES WITH
ARMS STRAIGHT. PULL THE BAR
DOWNWARDS IN AN ARC AS FAR
AS POSSIBLE. LEAN FORWARD
TO INCREASE RANGE OF ARC.
LEG EXTENSIONS
(QUADRICEPS)
FIT THE ROLL PADS TO THE BOT-
TOM HOLE. HOOK YOUR LEGS
AROUND THE ROLL PADS AND
GRIP THE BOTTOM OF THE SEAT.
SLOWLY STRAIGHTEN
LEGS.
VERTICAL BENCH PRESS
ADJUST THE SEAT HEIGHT SO
THAT THE HANDLES OF THE
PRESSING ARM ARE AT MID-
CHEST LEVEL
USING EITHER SET OF GRIPS,
PUSH AGAINST THE PRESSING
ARM TO FULL EXTENSION. VARY
YOUR GRIP FROM HORIZONTAL
TO VERTICAL TO WORY THE MU-
SCLES FROM DIFFERENT ANG-
LES OF ISOLATION
CRUNCHIES
(RECTUS ABDOMINIS-SERRA-
TUS-LOWER LATISSI-MUS DOR-
SI)
FIT „T" BAR TO HIGH PULLEY AND
ROLL PADS TO BOTTOM HOLE.
YOUR HOOK YOUR LEGS AROUND THE
ROLL PADS AND GRIP THE BAR
BEND AT THE WAIST AND CURL
FORWARD AND DOWN AS FAR
AS POSSIBLE.
BUTTERFLY
(PECTROALS, ALMOST COMPLE-
TELY ISOLATED)
SET PRE-STRETCH, UPPER ARM
PARALLEL WITH
YOUR FOREARMS AGAINST THE
ROLL PADS. P
WITH YOUR ELBOWS. NOT YOUR
HANDS
FLOOR AND
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