Argos Opti Perakitan & Instruksi Pengguna - Halaman 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
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