HOMCOM A91-132 Manual De Instrucciones página 73

Exercise Information
High Pulley Ab Crunch
Developing the Abs / Core
Select the desired weight. Attach 'Lat bar'
to Upper pulley. Sit facing away from the
equipment, locking your legs into Foam rolls
for support. Grasp 'Lat bar' using a narrow grip
with Lat bar behind your head. Holding position
steady, lean your torso forward and pull-in with
your abs. Avoid over-stretching your back and
keep the tension in your abs. Return to the start
position in a slow and controlled manner and
repeat the exercise.
Beginners: 10 Reps with light weights
Intermediate: 10 Reps / 3 sets
Advanced: 10 Reps / 4 sets with gradually
increasing weights
Seated Leg Extension
Developing the Quadriceps
Select the desired weight. Position back of your
knees on top of Foam rolls. Position top of your
ankles against lower Foam rolls. Extend your
legs forward, pivoting from the knees, to full
extension. Return to the start position in a slow
and controlled manner and repeat the exercise.
Beginners: 10 Reps with light weights
Intermediate: 10 Reps / 3 sets
Advanced: 10 Reps / 4 sets with gradually
increasing weights
Inner Leg Kick
Developing the Inner Thigh
Select the desired weight. Wrap 'Ankle strap'
around leg to be exercised. Attach Ankle strap
to Lower pulley using Clip hooks. Stand beside
Lower pulley, feet shoulder width apart and leg
to be exercised, next to pulley. Kick towards front
of leg not being exercised, pivoting only from
the hip. Return to the start position in a slow and
controlled manner and repeat the exercise.
Beginners: 10 Reps with light weights
Intermediate: 20 Reps with light weights
Advanced: 20 Reps / 2-4 sets with gradually
increasing weights
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