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B I C E P S
( 1 0)
POSITION : Standing, facing the HG050E, with the feet resting on the metal
plate, your elbows firmly against your body. With the knees slightly bent or
one foot slightly in front of the other, to protect the lumbar muscles during the
exercise. Grab the short bar fastened to the low pulley with your hands, the
palm of your hands pointed upwards.
ExERCISE : Bring the bar to your chest while exhaling. Bring the bar down-
wards while inhaling. The elbows and trunk must not move during the exercise.
MUSCLES WORKED ON : biceps (arm flexors).
( 1 1)
VARIATION IN THE MOVEMENT : in a sitting position, the elbows firmly against the
foam on the seat, bring the bar to the chest while breathing out.
F O R E A R M S
( 1 2)
POSITION : In a sitting position, the forearms flat against your thighs, grab the
short bar placed on the low pulley. The palm of your hands must be turned
downwards (possible variation : the palms upwards).
ExERCISE : By moving your wrists, bring the bar as high up as possible, then,
back into the initial position, as low as possible. This exercise must be carried
out with full amplitude. The rotation takes place on the wrists. The forearms
and arms must not move.
T H I G H S
L E G Ex TENS ION (13)
POSITION : In a sitting position, the back firmly against the rest. Adjust the leg
so that the foam parts reach the ankle, when the feet are placed behind the
sleeves.
ExERCISE : Stretch out your legs while exhaling. Return to the initial position
without letting the weight fall. Do not lock the knee completely during the
exercise.
For optimal use, follow the recommendations listed below :
•
I f you are a beginner, begin to train with light weights for several
weeks in order to prepare your body for muscular work.
• W arm up before each cardiovascular workout session, with series
without weights or warm-up and stretching exercises on the floor.
Gradually increase the load.
• Perform all movements regularly and smoothly.
• A lways keep your back flat. Avoid arching or bending your back
during exercises.
• I ncrease the load right before the weights come to a stop. The weights
must not touch the base during the entire series.
•
B reathe out when you are making an effort and breathe in during the
return phase.
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E x E R C I S E S
O P E R A T I O N
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LEG BEND IN G ( 14)
POSITION : Standing, facing the HG050E, Place the front of the leg against the
foam on the seat. Bring the foot behind the leg sleeve. Adjust the leg so that
the sleeve is at ankle level, as close as possible to the heel. Slightly incline your
chest forwards and hold the grips.
ExERCISE : One leg at a time, bring your heel as close as possible to your
buttocks. Bring the leg back to the initial position without letting the weight fall.
Your hip must not move during this exercise.
MUSCLES WORKED ON : ischio-tibial muscles.
A DD U C TOR S ( 15)
POSITION : Standing, sideways with respect to the HG050E, hook the ankle belt
onto the leg as close as possible to the apparatus. Move away from the
HG050E so that the cord is tight.
ExERCISE : With the leg straight, pull the leg towards the other leg, then in front
of it. Then, return slowly to the initial position.
VARIATION : this exercise can be carried out in a sitting position, the legs
straight, sideways with respect to the HG050E.
A BDU C TOR S ( 16)
Same exercise as before, to work on the outside of the thigh. The belt must be
attached to the leg, as far away from the apparatus as possible.
B UT TOC KS ( 17)
POSITION : Standing, facing the HG050E, the torso slightly inclined so as to
hold on to the slee
ExERCISE : Pull the leg backwards while keeping it slightly bent. The back must
not move. Bring the leg back slowly without letting the weight fall.
• B eginners must start with series of 10 to 15 repeated movements, and
4 series per exercise as a general rule. Alternate muscle groups. Do
not work on all the muscles each day but on different groups for your
training sessions.
Model work-out schedule :
MONDAY : PECTORALS/TRICEPS
TUESDAY : SHOULDERS/ABDOMINALS
WEDNESDAY : BACK/BICEPS
THURSDAY : REST
FRIDAY : THIGHS/ABDOMINALS
SATURDAY/SUNDAY : REST
16
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