Muscles Worked. How to Use. 1. Main Group: Erector Spinae. 1. Start with feet on each platform tucked under each pad.
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- Buddy Leonard
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1 1. Start with feet on each platform tucked under each pad. 1. Main Group: Erector Spinae 2. Place arms crossed over touching the chest very tight. 3. Bow down until your body is positioned at a 90-degree angle. 4. SLOWLY return to starting position. If needed, hold a weight
2 1. Sit with back against rest, and legs at a 90- degree angle close to the chest. 2. Always hold the handles 3. Press feet against flat platform extending to ALMOST straight legs. 1. Quadriceps Muscle Group - Rectus Femoris - Vastus Intermedius - Vastus Lateralis - Vastus Medialis 4. DO NOT lock knees 5. SLOWLY return
3 1. Adjust knee pads to fit securely above thighs 2. Sit down with knees secure under the pads 3. Reach and grab bar 1. Main Muscles: Latissimus Dorsi 2. Secondary Muscles: Biceps Brachii 4. Pull bar to chin slowly 5. SLOWLY release bar back to starting position.
4 1. Sit with legs straight and feet against flat board. 2. Bend forward to grab handles and place body at a 90-degree angle. 3. Main Muscles: Latissimus Dorsi 4. Secondary Muscles: Biceps Brachii 3. Keeping back straight use arms to pull handles to stomach. 4. Slowly return to starting position.
5 1. Sit down with feet flat on ground and back against rest 1. Main Muscles: Deltoids 2. Grip handles at shoulder height. 3. Extend arms fully until they are straight. 4. Slowly return to starting position.
6 1. Lie down gripping handles and achilles tendon under foot pads. 2. Slowly lift ankles upwards until the pads touch rear 3. SLOWLY return to starting position. 1. Hamstring Muscle Group: - Gracilis - Semitendinosus - Semimembransous - Biceps Femoris
7 1. Sit with back straight and feet on floor. 2. Use one foot to press down pedal making bars easier to grasp. 1. Main: Pectoralis Major 3. Extend arms straight forward all the way pressing weight. 4. SLOWLY return to starting position
8 1. Bend to grip cable bar with PALMS UPWARD. 2. Return back to a straight position : 1. Biceps Brachii 3. Using arms only, lift bar to chest. 4. Keep elbows glued to side 5. SLOWLY return bar to WAIST-LEVEL.
9 1. Grip handles/ropes pulling arms to a 90-degree angle and holding it (Starting Position). 2. Bend knees slightly 3. Extend arms fully pulling weight down. 4. Return to STARTING POSITION. 1. Triceps Brachii
10 1. Increase weight if pull-up is too difficult. 2. Use steps to climb on and grab handles immediately 3. Place knees on padded platform 1. Main Muscle Group: Latissimus Dorsi 2. Secondary Group: - Trapezius - Biceps Brachii 4. Pull up until your chin meets top of machine 5. SLOWLY release yourself back to starting position
11 How to Perform 1. Lay flat on stomach on mat 1. Abdominal Muscles 2. Using abdominal muscles, lift body up resting weight on forearms and toes. 3. Hold this position as long as possible. 4. SLOWLY return to resting position.
12 1. Stand upright on platform. 2. To work outside legs, stand inside the pad. 3. Either leg, push pad outward. 4. To work inside legs, stand outside the pad. 5. Either leg, push pad inward. 1. Main Muscle Group: Adductors (Inner Thighs) - Abductors (Outer Thighs)
13 1. Sit down with chest resting on pad far enough to reach handle bars. 2. Grab handle bars and place feet on each foot pedal 3. Holding handle bars, pull back as far as possible. 4. SLOWLY return to starting position. 1. Main Muscle Group: Latissimus Dorsi 2. Secondary Group: - Trapezius - Biceps Brachii
14 1. Sit down on seat. 2. Adjust handles so arms must be held straight outward. 3. Holding handles push inward until almost touching each other. 4. SLOWLY return to starting position 1. Pectorals
15 1. Sit down positioning foot pads on top of ankles. 2. Always hold handle bars on sides. 3. Slowly lift legs upwards until they are in a straight position. 4. SLOWLY return to starting position. 1. Quadriceps Muscle Group - Rectus Femoris - Vastus Intermedius - Vastus Lateralis - Vastus Medialis
16 1. Adjust arm bars to fit snug against arms secure on your sides seated. 1. Deltoids 2. Using arms and shoulders, raise arms outward as far as possible. 3. SLOWLY return to starting position.
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