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Deep Squat
Las rodillas inclinadas 100 grados ( el
empleador tiene que ver los dedos y parte
del pie ) Espalda derecha , boda superior
poco adelante – mantenga su equilibrio
Área concerniente : Cuadriceps , Tibalis y
Calves
One legged squat
Ponga su pierna adelante del otro en la
maquina en el medio de la placa.
En la línea de la boda con la otra pierna
que es ligeramente al lado y detrás de la
pierna adelante.
Área concerniente : Cuadriceps , Tibalis ,
Calves y Gluts
One legged Stand
Márchese en la placa con la maquina de
vibración al lado. Una pierna se mantiene
encima como mostrado en el diagrama (90
grados o más). Mantenga la barra para
mantener una pecha estrecha y espalda.
Mantenga el equilibro , mentón ligeramente
elevado
Área concerniente : Cuadriceps
Bend Over Pull
Márchese en la placa, mantenga la cuerda
y mantenga la tensión de los brazos. Incline
las rodillas y ligeramente la cadera.
Mantenga la espalda derecho y la cabeza
esta hacia arriba.
Área concerniente : Trapecios , Bíceps ,
brazos adelantes , Cuadriceps y Tiblis
Lateral Side Raise
Mantenga la cuera y levante el brazo
ligeramente. Las rodillas están
inclinadas 20-30 grados. Tension esta
en la cadera y el abdomen.
Área concerniente : Trapecios ,
Deltoides , Tibalis y Calves
Biceps Curl
Posición: Mantenga los codos hacia los
partes de la boda. Mantenga la ropa.
Mantenga los manos, mueve los manos
ligeramente, las rodillas inclinadas
ligeramente.
Área concerniente :Trapecios, Bíceps,
Cuadriceps, Tibalis, y Calves
Pus up
Posición: Ponga las manos en el medio de
la placa en la largura del hombro. Mantenga
piernas y rodillas derecho.Incline los codos
90 grados y vaya hacia la posición original
Área concerniente : deltoid , Pectoral ,
Forearms y Tríceps
16


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