Sportplus SP-HG-016 Mode D'emploi page 38

SIDE KICKS
(Abductor)
Perform this exercise one leg at a time. Sit upright (like
for the back kick). Begin with crossed legs and stretch
one leg to the side as far as possible. Lean against the
roll pad.
KICKBACKS
(Buttocks)
Perform this exercise one leg at a time. Insert the ankle
cuff through the lower pulley. Insert the roll pads into the
upper hole. Then pull the ankle band over your ankle.
Lean against the roll pads. Kick back slowly and return
slowly to the starting position.
ROWING WITH THE LOWER PULLEY
(Trapezius and latissimus)
Insert the bar through the lower pulley. Sit with your
feet against the crossbar. Sit up with slightly bent legs.
Bend your back and pull the bar to your waist. Hold your
elbows at your torso.
BICEPS CURLS
(Biceps – forearm flexors)
Insert the bar through the lower pulley. Grip the bar.
Stand with straight arms and your elbows at your sides.
Move your forearms to arch the bar upward as far as
possible.
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