Weider Body Shop 360 English Manual - Page 4

3. Exercise Trice') Extension Position of machine Vertical A. Sit on backboard facing the machine with feet on either side of machine. B. While keeping back flat, lean forward and grasp rowing arms with an overhand grip. C. While exhaling, extend arms until straight. 0 While Inhaling, lower arms to starting position. ote: To maximize benefit, keep elbows In as close as ossIble. Also remember to keep back straight to minimize lance of lower back pain. .velops: Triceps and shoulders. I. Exercise: Squats I Hack Squats Position of machine: Vertical A. Stand on backboard facing away from machine. B. Squat down and grasp rowing arms with an over grip. C. Position rowing arms on hips and keep them there throughout exercises. D while exhaling, push with your legs until you are standing erect. E. while inhaling, squat back down Into starting POSItIon. ite: Increased emphasis to the upper body can be achieved th hack squats which can be performed by keeping arms tended throughout movement. Remember to keep back •alght over toes throughout the movement. velops: Legs - thighs • buttocks • back. Exercise: caw Raises Position of machine: Vertical A. Stand on bench facing the machine. B. Grasp rowing arms with an overhand grip. C. inhale as you raise up on your toes. D. Exhale and lower to starting position. welops: Catf muscles. kit t 1 •I ' ti~ 1• 4? • JP. - LvY