Domyos BM 740 Snelstarthandleiding - Pagina 3

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E X E R C I S E S

The basic exercises for harmoniously developing your muscle mass are described here.

P E C T O R A L S

D é v e l o p p é c o u c h é ( 1 , 2 , 3 )

Bench position: A

Back rest position: 0

With the bench flat, lying on your back, grasp the bar from the cradle. The

handhold must be greater than the width of your shoulders. (Your arms and

forearms must make a 90° angle at mid-movement). Your head should be res-

ting on the bench. Your back should be completely flat. To avoid any arching

of the lumbar vertebrae, you can place your heels on the bench or pull your

knees in close to your chest.

Exercise : Inhale, while bringing the bar to your chest (without letting it rest

there), then press the bar up smoothly, while exhaling. Your elbows should be

wide apart (your arms and your torso should make a 90° angle).

Muscles worked: Pectorals, triceps, front of the shoulders.

I n c l i n e p r e s s

Bench position: B

Back rest position: 1 or 2

This position also works the pectorals, but particularly the upper section of this

muscle.

D e c l i n e p r e s s

Bench position: A

Back rest position: -1

Same exercise while lowering the angle of the bench

This position also works the pectorals, but especially the lower part of the

muscle.

D u m b b e l l p u s h u p ( 4 , 5 )

Bench position: A

Back rest position: 0

Same position as for the bench press. Instead of grasping the bar, take a

short dumbbell in each hand. Start with arms extended (without locking the

elbows) above the chest.

Exercise : Inhale, open your arms up wide in such a way as to bring your

arms down to the level of your torso. Your elbows should remain slightly bent.

Don't bring the dumbbells any lower than bench height so as not to strain the

shoulder joints. Then raise the dumbbells back up over your chest as you

exhale.

Muscles worked: Pectorals, front of the shoulders.

P u l l o v e r ( 6 , 7 )

Equipment: BM740. A short dumbbell

Bench position: A

Back rest position: 0

Same position as for the bench press. Grasp the short dumbbell with your 2

hands while checking that the iron plates are securely blocked by the collars.

Start with arms semi-extended, dumbbell above the chest.

Exercise : Inhale, expanding your rib cage, lower your arms behind your

head in such a way as to bring the dumbbell down to bench level. While

exhaling, raise the dumbbell up over the chest. The back should remain abso-

lutely flat and must not arch.

Muscles worked: Pectorals, triceps, latissimus dorsi muscles.

D O R S A L S

B e h i n d n e c k p u l l - d o w n s ( 8 )

Bench position: A

Back rest position: 0

Position : Sit facing the pulley tower with your arms holding the T-bar with

a wide grip.

Exercise : Pull the bar down to the nape of your neck whilst inhaling.

Slowly return to the starting position whilst exhaling, without resting the

weights. Do not pull the bar further down than the nape of your neck.

Muscles worked: latissimus dorsi, back of shoulders.

C h e s t p u l l s

( 9 )

Position : Same exercise as Behind Neck Pull-downs, but instead you pull

the bar down to the base of the front of the neck. You can use a large or nar-

row grip, palms facing up or down.

Exercise : Keep your back straight whilst doing this exercise. Your back

should not move backward or forward during this exercise.

Muscles worked: latissimus dorsi, back of shoulders.

S H O U L D E R S

N e c k d e v e l o p m e n t

( 1 0 , 1 1 )

Bench position: B

Back rest position: 0

Exercise : Hold the bar with a grip wider than the width of your shoulders.

Bring the bar down behind your neck whilst inhaling. Breath out whilst

pushing the bar above your head, tensing your arms without completely loc-

king your elbows.

Muscles worked: Outer deltoids

T R I C E P S

F r e n c h p r e s s ( 1 2 , 1 3 )

Position : Same as for the bench press. Grasp the bar in the middle with

a tight grip (a handhold of roughly 20 cm)

Exercise : Bring the bar towards the front while inhaling. Lift the bar back

up while exhaling. Only the forearms should move. The elbows, the torso and

the arm should not participate in the movement.

Muscles worked: Triceps (arm extensors)

S e a t e d e x t e n s i o n ( 1 4 , 1 5 )

Equipment: BM740, a short dumbbell.

Position: Seated on the bench, with your back straight. Check that the

plates are securely blocked by the collars. Hold the dumbbell with both

hands.

Exercise : Bring the dumbbell down to the nape of your neck while inha-

ling. Then raise the dumbbell up over your head while exhaling.

Only the forearms should move. The elbows should not budge.

Muscles worked: Triceps

B I C E P S

C U R L b a r ( 1 6 , 1 7 )

Bench position: A

Back rest position: 0

Equipment: BM740, preacher curl bench.

Position : Sit down facing the preacher bench with your palms facing

upwards. Place your elbows on the preacher bench.

Exercise : Grip the handle and curl it towards your chest whilst exhaling.

Lower the handle whilst inhaling. Your elbows and chest should not move

during the entire exercise.

Muscles worked: Biceps (arm flexors).

T H I G H S

L e g e x t e n s i o n s ( 1 8 , 1 9 )

Bench position: A

Back rest position: 0

Equipment : BM740, iron plates to be placed on the leg developer.

Position : Seated, with the back perfectly straight. Adjust the leg developer

so the foam pads are at ankle level when the feet are placed behind the rol-

ler pads.

Exercise : As you exhale, extend the legs. Return to your starting position

without letting the weights fall. Do not completely lock your knees during the

extension.

Muscles worked : Quadriceps

L e g f l e x i n g ( 2 0 , 2 1 )

Bench position: A

Back rest position: -1

Equipment : BM740, iron plates for the leg developer

Position : Flat on your stomach on the bench in the decline position. Adjust

the leg developer so that the roller pads are at ankle level, a close as possible

to the heel.

Exercise : Raise your heel as close as you can to your buttocks. Return your

leg to the starting position without dropping the load. Your hips should not

budge during the movement.

Muscles worked : Hamstring

WA R N I N G

Consult your doctor before starting an exercise program. This is particularly important for people over 35 or having

had health problems before, anf if you have not been working out for a long time. Read all the instructions before use.

S q u a t s ( 2 2 , 2 3 , 2 4 , 2 5 , 2 6 )

Bench position: A

Back rest position: 0

WARNING: This exercise requires a minimum experience and a perfect

position to avoid risk of injury. If you haven't done this exercise before, seek

advice before beginning. Do not load too much weight on the bar. If you are

not entirely sure of the position to adopt, do not do this exercise.

You will also need a muscle belt to protect your lower back.

Position: Stand with your back to the squat rack. Hold the bar behind your

trapezius. The bar should rest on the base of your trapezius and not on the

nape of your neck. Take one step forward. Your feet should be turned out

slightly and should be placed slightly wider apart than the width of your

shoulders.

Exercise: Inhale and squat, keeping your back and head erect. Your knees

should be slightly turned out and should not extend further than your feet

during the exercise. Once your thighs are horizontal, raise yourself up again

whilst exhaling. Do not completely lock your knees. Squat again whilst

inhaling, then raise yourself again whilst breathing out.

Muscles worked: Quadriceps, hamstrings, glutes.

A B D O M I N A L S

U p p e r A B S ( 2 7 , 2 8 , 2 9 )

Position : Lying on the bench. The legs are bent at 90°and must remain

bent during the whole movement.

Exercise : Bring your chest to your knees as you exhale. Return to the ini-

tial position. Your legs must always form a 90° angle (maximum) with your

torso.

Muscles worked : Rectus abdominus, specifically the upper part of the

abdominals.

L o w e r A B S ( 3 0 , 3 1 )

Position : Seated on the bench. The legs are bent and form a 90° angle

with the torso.

Exercise : Raise your knees to your chest as you exhale. Return to your star-

ting position, that is, with your legs making a maximum right angle with your

torso. Your legs should remain bent throughout the movement.