Argos Opti Instrukcja montażu i obsługi - Strona 15

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Workout Chart

Calf/achilles stretch

WARNING! PLEASE READ BEFORE EXERCISE

Always warm up your body muscle before exercising, easy stretching (without bouncing) and light

calisthenics, for several minutes, are recommended to prepare your body.

Exercise the complete body every other day, up to three times a week. The one day rest enables the body

recover from the previous workout.

Biceps Curl - Develop the biceps muscles

Sit on the bench with you back supported on the

bench

Grasp a dumbbell in each hand with the palms

facing forwards. Raise the dumbbells until the

biceps are fully contracted. Return slowly to the start

position and repeat,

Beginners: 10 Reps with light weights

Intermediate: 10 reps/3 sets

Advance: 10Reps/ 4 sets with gradually increasing

weights

Chest Press - Develop upper pectoral muscles

With the elbows slightly bent. Hold two dumbbells at

arms length overhead, Lower the dumbbells slowly

out to the sides of the chest to a point where you can

feel the stretch of the pectoral muscles, Bring the

dumbbells back o the start position again in the

same arc and repeat.

Beginners: 10 Reps with light weights

Intermediate: 10 reps/3 sets

Advance: 10Reps/ 4 sets with gradually increasing

weights