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IT
Leg curl
(muscoli ischiocrurali)
Eseguire l’esercizio sempre con una
gamba sola. Mettere i roll pad in
posizione adeguata, incastrando dietro
quello inferiore e poggiando il ginocchio
contro quello superiore. Eseguire curl
con la gamba.
Leg Extensions
(quadricipiti)
Incastrare il roll pad superiore dietro
al ginocchio e mettere i piedi sotto al
rullo inferiore. Distendere lentamente
le gambe.
Crunchies
(muscolo retto dell’addome, muscolo
serrato, muscolo grande dorsale)
Montare i roll pad sul foro più in basso e
incastrare le gambe sui pad. Impugnare
l’asta per lat machine, con le braccia
parallele al corpo. Tirare l’asta in avanti e
verso il basso nché possibile.
Straight Arm Pullover
(muscolo grande dorsale, muscolo
serrato pettorale)
Sedersi e poggiarsi allo schienale.
Impugnare l’asta della lat machine
e tirare verso il basso con le braccia
distese.
Sollevamento pesi alla panca
(verticale)
Regolare l’altezza della seduta, in modo
che le impugnature siano all’altezza del
petto e spingerle per eseguire l’esercizio.
Buttery
(pettorali)
Sedersi diritti, la parte superiore delle
braccia in orizzontale e gli avambracci
sui roll pad. Spingere con i gomiti, non
con le mani.
148


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