Enraf Nonius EN-DYNAMIC Manuel D'utilisation page 44

Attention marks
Control the pace and do not move too fast
•
Keep the neck muscles relaxed and the shoulders pressed down
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Pull Down
Preparation
Select a good and comfortable seat height: knees approximately 90º flexed
•
Be seated with your lower back fully supported by the back rest
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Place your feet on the black support
•
Execution
Contract your abdominal and low back muscles before you start to exercise
•
Grasp the handles and pull them in a fluent pace downwards
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Keep the lowest position for two seconds and move back to the starting position
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Change the position of your hands focusing on different muscles (this will give variation)
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Attention marks
Perform a complete extension and flexion
•
Control the pace and do not move too fast
•
Keep your lower back well supported by the back rest and keep your neck in a relaxed position
•
Shoulder Press
Preparation
Select a good and comfortable seat height: knees at approximately 90º flexed
•
Be seated with your lower back fully supported by the back rest
•
Place your feet on the foot support
•
Execution
Contract your abdominal and low back muscles before you start the exercise
•
Take the grips and extend your arm in a gender and fluent pace
•
Keep this position for two seconds and return to the starting position in a slow and fluent manner
•
Attention marks
Perform a complete extension and flexion
•
Do not 'lock' your elbows
•
Control the pace and do not move too fast
•
Keep your lower back well supported by the back rest and your neck muscles relaxed
•
Chest Press
Preparation
Select a good and comfortable seat height: knees circa 90º flexed
•
Be seated with your lower back fully supported by the back rest
•
Place your feet on the black support
•
Execution
Start in a seated position and have your abdominal and back muscles contracted before you start
•
the exercise
Grasp the handles and extend your arms away from your chest fully at a slow and fluent pace
•
Keep the extended position for two seconds and return to the starting position with a slow and
•
fluent movement
Page 16 of 26 EN109-1412791-48 IFU