Klarfit Ultimate Gym 5000 Mode D'emploi page 63

TRAINING GUIDE
Low pulley row
(Trapezius-latissimus
dorsierectorspinaf)
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.
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.
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.
Preacher curls - reverse grip
(Forearm flexors & biceps))
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.
Bicep curls
(Biceps-forearm flexors)
Fit „T"-bar to low pulley. Grip the bar and
stand with your arms straight and your
elbows locked to your body. Curl the bar
upwards as far as possible.
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 as well
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