Sportplus SP-HG-010 Mode D'emploi page 34

SP-HG-010-IM-V01.indb 34 SP-HG-010-IM-V01.indb 34
SIDE KICK
(ABDUCTOR)
THIS EXERCISE IS PERFORMED WITH ONE LEG AT A
TIME. SET UP AS FOR BACK KICK. START WITH LEGS
'CROSSED' THEN EXTEND OUT AS FAR AS POSSIBLE.
STEADY YOURSELF AGAINST THE ROLL PAD.
BACK KICK
(GLUTEUS MAXIMUS)
THIS EXERCISE IS PERFORMED WITH ONE LEG AT
A TIME. FIT THE ANKLE CUFF TO THE LOW PULLEY
MOVE ROLL PADS TO TOP HOLE. FIT CUFF AROUND
YOUR ANKLE. LEAN AGAINST ROLL PADS, KICK BACK
SLOWLY AND RETURN SLOWLY.
LOW PULLEY ROW
(TRAPEZIUS-LATISSIMUS DORSIERECTOR SPINAF)
FIT "T"-BAR TO LOW PULLEY SIT WITH FEET AGAINST
CROSS-BRACE. LEGS SLIGHTLY BENT STRETCH
FORWARD SIT-UP, ARCH YOUR BACK AND PULL TO
YOUR WAIST KEEPING YOUR ELBOWS IN.
BICEP CURLS
(BICEPS-FOREARM FLEXORS)
FIT "T"-BAR TO LOW PULLEY, GRIP THE BAR AND
STAND WITH YOUR ARMS STRAIGHT AND YOUR
ELBOWS LOCKED INTO YOUR BODY. CURL THE BAR
UPWARDS AS FAR AS POSSIBLE MOVING ONLY YOUR
FOREARM.
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