Argos Opti Montage & Gebrauchsanweisung - Seite 16

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Exercising Information

Triceps Curl - Develops the Triceps muscle

Stand alongside the bench with your right knee bent

in front of your left leg, and the dumbbell in your left

hand, hold the bench side with your right hand for

support. Bend over and drop your left hand towards

the floor Now, Pull the dumbbell up until it is tucked

into your side. Return to starting position and repeat

with your opposite side.

Beginners: 10 Reps with light weights

Intermediate: 10 reps/3 sets

Advance: 10Reps/ 4 sets with gradually increasing

weights

Sit Up - Develops the Abdominal muscles

Sit on the bench with your knees bent to about 45

degrees and your feet hooked under the Leg Bar

Foam Rollers, Put your hand on your shoulders and

your chin on your chest

(This will put a slight bow in your back)

For this position, Inhale and lie back until your lower

back touches the Backrest Board, Exhale as you

raise back up to the starting position

Beginners: 10 Reps with light weights

Intermediate: 10 reps/3 sets

Advance: 10Reps/ 4 sets with gradually increasing

weights