Klarfit Gym 5000 Mode D'emploi page 45

LOW PULLEY ROW
(TRAPEZIUS-LATISSIMUS DOR-
SIERECTORSPINAF)
FIT „T"-BAR TO LOW PULLEY SIT
WITH FEET AGAINST CROSS-
BRACE. LEGS SLIGHTLY BENT
STRETCH FORWARD
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 EL-
BOWS AGAINST ROLL
CURL BAR IN AN ARC UPWARDS
AS FAR AS POSSIBLE.
45
KNEE RAISE
(HIT FLEXORS-RECTUS ABDOMI-
NIS)
FIT „T"- BAR TO LOW PULLEY.
LIE ON YOUR BACK WITH LEGS
ALMOST STRAIGHT. CURL TOES
SIT-UP, UPWARDS AND PLACE „T"-BAR
BETWEEN YOUR FEET. „RAISE"
KNEES AS FAR AS POSSIBLE TO-
WARDS CHEST.
PREACHER CURLS - REVERSE
GRIP
(FOREARM FLEXORS & BICEPS))
SAME AS FOR PREACHER CURLS
BUT WITH A REVERSE GRIP.
YOU MAY FIND THAT YOUR FO-
PADS. REARM 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
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
WHILE GRIPPING BAR. „CURL"
YOUR WRISTS WITH AS MUCH
RANGE AS POSSIBLE, REVERSE
GRIP WORKS AS WELL
AND
PADS