BLUEFIN Fitness LIFT Manual De Instrucciones página 20

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TRAINING
INSTRUCTIONS
DECLINE
CHEST PRESS
• Adjust backrest to the decline position.
• Select a manageable weight.
• Start with dumbbells positioned near your upper
chest & keep arms at shoulder width.
• End by pushing the dumbbells upwards above your
head. Return to the starting position in a slow &
controlled manner.
BULGARIAN
SPLIT SQUAT
• Adjust backrest to the flat position.
• Select a manageable weight.
• Hold dumbbells in each hand & rest back foot on
bench.
• Bend knee to lower yourself. At parallel, straighten
front leg to raise yourself. Repeat movement.
PREACHER
BICEPS CURL
• Adjust backrest to the incline position.
• Select a manageable weight.
• Put your elbow & upper arm firmly on top of the
handlebars. Start with the dumbbell positioned
near your upper chest. Lower the dumbbell slowly
until your upper arm is nearly extended.
• Return to your starting position in a slow &
controlled manner.
BENT ARM
PULLOVER
• Adjust backrest to the flat position.
• Select a lighter weight than usual.
• Start with weight overhead & slight bend in elbow.
• Grip weight firmly & slowly lower arms behind
head maintaining angle. Repeat movement.