CAPITAL SPORTS Pilato Manual De Instrucciones página 42

Arm Pull-Up
Level
Glide Board Incline Position
Tension Cords
Repetition
Works
Lying on your back on the Glide board with head on the headrest, place feet on footrest approximately
hip-width apart. With palms facing upwards, grasp a hand strap in each hand and extend arms over
your head. With elbows slightly bent bring arms down towards the front of your thighs (palms should
now be facing down) while raising your head and shoulders off the Glide board. Hold for a count, then
slowly lower head and shoulders while returning arms to the starting position.
Bench Press
Level
Glide Board Incline Position
Tension Cords
Repetition
Works
Lie on Glide board with head on the Headrest and feet placed approximately hip-width apart on the
Footrest. Grasp a hand strap in each hand with palms facing forward and raise forearms until they are
vertical to the Glide Board. Slowly press arms up until elbows are straight - taking care not to Jock
them. Hold for a count at the top of the motion and then slowly reverse the movement back to the start
position.
42
Beginner
middle or high
1 and/or 2
12-20 (or until tired)
shoulders, back, chest, abs and back of upper arms
Beginner
middle
1 and/or 2
12-20 (or until tired)
chest, shoulders & back upper arms.
Advanced
high / angle 1,2 or 3
1,2,3 and/or 4
Advanced
high
1,2,3 and/or 4