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A06 Triceps Dip
Facing away from the base, firmly grip the edge and push
upwards. Now bend the arms slightly and lower the hips toward
the plate, squeezing the shoulder blades together. You should feel
the tension in your upper arms and shoulders. For variation, repeat
the exercise with your legs straight.
A07 Shoulder press
POsition the body in a horizontal line parallel with the machine.
Hands should be shoulder width apart, legs and back straight,
head raised. Using slow and controlled movements push your
slightly bent arms toward the machine, then return to the starting
posotion. This exercise is perfectfor shoulders and upper arms.
A08 Lower Abdominals
Brace yourself on your elbows and hold onto the front edge of the
machine. Now, with a straight back, pull your buttocks up slowly
as if you wanted to pull the plate toward your feet. You should feel
tension in your abdominal region. To vary the routine, perform the
same exercise from a kneeling position.
A09 Standing abdominals
Stand in the center of the machine, feet shoulder width apart,
holding the railing at chest height. Keeping the back straight and
legs slightly bent, push your upper torso down. Immediatelly
you´ll begin to feel tension in your abdominal muscles. To vary the
exercise simply bend your arms further.
A10 Lateral abdomials
With one foot directly behind the other, place one elbow on the
machine and lean sideways. Keeping your head, torso and legs
straight, push your shoulders down and tighten your torso
simultaneously. This exercise works the lateral abdomen. To add
variation try pushing your hips upward at the same time!
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