Gaiam RESISTANCE CORD Egzersiz Kılavuzu

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Gaiam RESISTANCE CORD Egzersiz Kılavuzu
RESISTANCE CORD
EXERCISE GUIDE
1. CHEST PRESS
(PECTORALS)
START
FINISH
DOOR ATTACHMENT: MID POSITION
Stand with feet hip-width apart and back
Press arms straight forward in front of body,
to door. Grasp each handle, palms facing
ending with hands in front of shoulders and
down and position at chest height, with
palms of hands facing down. Return to start
elbows bent just below shoulders.
and repeat.
4. FRONT PULL-DOWN
(LATISSIMUS DORSI)
START
FINISH
DOOR ATTACHMENT: HIGH POSITION
Stand with feet hip-width apart, facing
Bend elbows and pull arms back and
door. Grasp handles and straighten
down, ending with hands at waist and
arms, positioning hands directly in front
palms facing backward. Return to start
of shoulders with palms facing down.
and repeat.
E X E R C I S E I N S T R U C T I O N
• As a warm-up before each exercise session, perform each selected exercise 3–5 times without the
Resistance Cord.
• Complete 1–3 sets of 8–12 repetitions of each exercise selected.
• Rest approximately 30–60 seconds between each exercise set.
• Perform every exercise through a full range of motion.
• If unable to complete 8 exercise repetitions through a full range of motion, increase rest time between
exercise sets or select a Resistance Cord that provides a lesser amount of resistance.
2. BACK FLY
(RHOMBOIDS/MID TRAPEZIUS)
START
FINISH
DOOR ATTACHMENT: MID POSITION
Stand with feet hip-width apart,
Bend elbows and pull arms straight back,
facing door. Grasp handles with
squeezing shoulder blades together.
palms facing down and arms straight
Return to start and repeat.
out in front of shoulders.
5. TRUNK CURL
(ABDOMINAL)
START
FINISH
DOOR ATTACHMENT: HIGH POSITION
Kneel on floor with back to door. Grasp
Bend at waist, curl upper body forward
handles, crossing arms in front of chest,
and down toward the floor. Return to start
and position hands on top of shoulders.
and repeat.
—OR—
• If unable to achieve moderate to maximal muscular fatigue following the completion of 12 exercise repetitions
through a full range of motion, decrease rest time between exercise sets or select a Resistance Cord that
provides a greater amount of resistance.
• Perform each exercise a minimum of 3 times per week for maximum results.
• Allow 24–48 hours of complete rest between each Resistance Cord exercise session.
3. SHOULDER PRESS
(DELTOIDS)
START
FINISH
DOOR ATTACHMENT: LOW POSITION
Stand with feet hip-width apart and
Straighten arms overhead, ending with
back to door. Grasp each handle and
a slight bend in the elbows and hands
position hands outside shoulder width,
directly above shoulders. Return to start
palms facing forward and elbows
and repeat.
below shoulders.
6. ARM CURL
(BICEPS)
START
FINISH
Stand in a staggered stance. Place
Bend arms and bring hands in front of
tubing under front foot and soften
body to shoulder height. Keep wrists
knees. Grasp handles and position arms
firm and elbows at sides. Return to start
at sides of body.
and repeat.