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GAMBA SOLLEVA
1. Regolare lo schienalino in posizione discen-
dente.
2. Afferrare i manubri dietro la nuca per stabilità.
3. Sollevare le gambe ruotando al livello dei fi-
anchi.
4. Abbassare leggermente le gambe fino a quan-
do sono parallele al pavimento. Non toccare con i
piedi la superficie del pavimento.
CHEST PRESS DISCENDENTE
1. Regolare lo schienalino in posizione discen-
dente.
2. Selezionare un peso gestibile.
3. Iniziare con i manubri posizionati vicino alla
parte superiore del petto e tenere le braccia all‘al-
tezza delle spalle.
4. Finire spingendo i manubri verso l‘alto sopra la
testa. Ritornare alla posizione di partenza in una
maniera lenta e controllata.
CHEST PRESS LISCIA
1. Regolare lo schienalino in posizione orizzon-
tale.
2. Selezionare un peso gestibile.
3. Iniziare con I manubri posizionati vicino alla
parte superiore del torace e tenere le braccia
all‘altezza delle spalle.
4. Finire spingendo i manubri verso l‘alto sopra
la testa. Ritornare alla posizione di partenza in una
maniera lenta e controllata.
SOLLEVAMENTO GAMBE
1. Per la schiena scegli la posizione inclina-
ta. Poggia la schiena e prendi le maniglie con
entrambe le mani.
2. Solleva le gambe di cira 45° e fai attenzione
che la schiena rimanga sempre ferma.
3. Tieni la posizione per circa 10 secondi.
4. Rilasci la posizione e ripeti la procedura.
109


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