Astone Fitness Ripcords Door Hook Manual de instruções - Página 2
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BICEPS
START
FINISH
BACK
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FINISH
SHOULDERS
START
FINISH
LEGS
START
FINISH
START Stand on the Ripcords® with your feet
shoulder width apart. Grip a handle in each
hand and position your arms at the sides of your
body.
FINISH Bring your hands up to shoulder height
whilekeeping your wrists firm and your elbows
bent at your sides. Return to starting position and
repeat.
START Stand on the Ripcords® with your feet
shoulder width apart. Keep your back straight
and hold both handles in front with your palms
facing your body.
FINISH Lift your arms upward until they reach
your upper chest. Keep your hands approximately
shoulder width apart. Your elbows should remain
above your hands throughout the movement.
Return to starting position and repeat.
START Stand on the Ripcords® with your feet
shoulder width apart. Grip a handle in each hand
and bring your arms in front of your body to chin
height. Keep your hands shoulder width apart and
hold the Ripcords® on the inside of both arms.
FINISH Press upwards in a triangle movement
until your hands meet each other above your head.
Be sure not to lock your arms at the top. Focus on
keeping a slight bend in the elbows. Return to
starting position and repeat with your other leg.
START Stand in a split stance and position your
front foot on the Ripcords® and back foot one leg's
length (3-4 feet) behind your body. Hold the
handles and position your hands at shoulder height
in front of your body.
FINISH Bend both legs and balance on the toe of
yourback foot as you lower. Keep your back knee
above the floor. Ensure that you do not bend your
front knee more than 90 degrees or past your front
toes. Return to the start and repeat.
TRICEPS
START Stand on the Ripcords® with your feet
shoulder width apart. For less resistance stand in a
split stance. Grasp both handles and bring both
hands behind your neck with your elbows pointing
upwards.
FINISH Bring your hands up to shoulder height
while keeping your wrists firm and your elbows
bent at your sides. Return to starting position and
repeat.
BACK
START Stand with your front foot on the Ripcords® and
back foot behind your body. Grab one handle with the
opposite arm of your front leg and rest the other handle
on the floor. Keep your back and head straight; bend
forward from your waist.
FINISH Pull upwards, keeping your elbow and hand
tight to your body until you reach the mid chest. To
increase resistance, reduce the distance between your
front foot and the handle. Return to starting position
and head straight; bend forward from your waist.
SHOULDERS
START Stand on the Ripcords® with your feet
shoulder width apart. Hold the handles with your
arms at the sides of your body, wrists facing in.
FINISH Bring both arms up and away from the
sides of your body to shoulder height. Keep your
elbows slightly bent throughout the motion. Return
to starting position and repeat.
LEGS
START Stand on the Ripcords® with your feet
shoulder width apart. For less resistance stand in a
split stance. Grasp both handles and bring both
hands behind your neck with your elbows pointing
upwards.
FINISH Bring your hands up to shoulder height
while keeping your wrists firm and your elbows
bent at your sides. Return to starting position and
repeat.
W W W . R I P C O R D S . C O M
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