FITFIU FITNESS BP-20 Manual Usuario página 59

WEIGHT BENCH BP-20
BICEPS
Sit down on the bench as shown so that you touch
the armrest with your chest. Make sure that you
keep your back straight throughout the exercise and
tighten your core muscles, too. Take the V-handle
in both hands as shown (the back of the hands are
facing up) and pull the handle with the weights (for a
variation of the resistance you can put weight plates
on the pin holder) up and back. Hold it and then slowly
and gradually re turn to the starting position.
BENCH PRESS / CHEST MUSCLES
Lie with your back on the bench as shown. For more
convenience, you may choose to rest your feet on
the front crossbar as shown. Optionally, you can
remove the arm curl pad as described befare for the-
se exercises. Make sure that you keep your back
straight throughout the exer cise and tighten your
core muscles. Now grasp the barbell (with or without
weights) with both hands about shoulder width apart
and lift it out of the holder. Slowly and with control
lower the barbell to your chest, hold it shortly, and
then lift it up again. After the exercises, place the bar-
bell in the holders on both sides again.
HAMSTRINGS
For these exercises you need to remove the arm curl
pad as described befare. Lie with his stomach on the
bench as shown. For more comfort, you can stabilise
your self with the hands either at the side and/or at
the upper end of the weight bench as shown. Make
sure that you keep your back straight throughout
the exer cise and tighten your core muscles. Posi tion
your feet now underneath the foam rollers of the top
crossbar. Then bend your legs upward and forward (to
vary the resistance you can put weight plates on the
pin holder). Hold this position for a moment and then
slowly and gradually return to the starting position.
EN
59