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3. Sollevamento delle ginocchia
Appoggiare la schiena sullo schienale del PT300
e posizionare gli avambracci sui braccioli. Af-
ferrare le barre anteriori con entrambe le mani.
Osservare la tensione del corpo durante l‘intero
esercizio. Con un movimento lento e controllato,
tirare entrambe le ginocchia al petto il più pos-
sibile. Durante questo esercizio, evitare di fare
qualsiasi oscillazione. Mantenere la tensione nella
posizione superiore per un attimo e, in modo lento
e controllato, tornare alla posizione di partenza.
Respirare durante il movimento verso l‘alto e res-
pirare durante il movimento verso il basso.
4. Dips
Con entrambe le mani, impugnare le barre ante-
riori e lasciare i gomiti leggermente piegati. Per
allenare i muscoli del torace, inclinare la parte
superiore del corpo in avanti per quanto possi-
bile e piegare le gambe all‘indietro. Per allenare
i tricipiti, tenere la parte superiore del corpo in
posizione verticale e le gambe allungate verso il
basso. Abbassare il corpo piegando le braccia in
un movimento lento e controllato fino a quando
il braccio e l‘avambraccio formano un angolo di
90°. Ti preghiamo di respirare durante il movi-
mento verso il basso. Durante l‘espirazione, spin-
gersi indietro verso l‘alto nella posizione iniziale
senza estendere completamente le braccia.
71


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