Enraf Nonius EN-Dynamic Instrucciones De Uso página 44

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Attention marks
Control the pace and do not move too fast
Keep the neck muscles relaxed and the shoulders pressed down
Pull Down
Preparation
Select a good and comfortable seat height: knees approximately 90º flexed
Be seated with your lower back fully supported by the back rest
Place your feet on the black support
Execution
Contract your abdominal and low back muscles before you start to exercise
Grasp the handles and pull them in a fluent pace downwards
Keep the lowest position for two seconds and move back to the starting position
Change the position of your hands focusing on different muscles (this will give variation)
Attention marks
Perform a complete extension and flexion
Control the pace and do not move too fast
Keep your lower back well supported by the back rest and keep your neck in a relaxed position
Shoulder Press
Preparation
Select a good and comfortable seat height: knees at approximately 90º flexed
Be seated with your lower back fully supported by the back rest
Place your feet on the foot support
Execution
Contract your abdominal and low back muscles before you start the exercise
Take the grips and extend your arm in a gender and fluent pace
Keep this position for two seconds and return to the starting position in a slow and fluent manner
Attention marks
Perform a complete extension and flexion
Do not 'lock' your elbows
Control the pace and do not move too fast
Keep your lower back well supported by the back rest and your neck muscles relaxed
Chest Press
Preparation
Select a good and comfortable seat height: knees circa 90º flexed
Be seated with your lower back fully supported by the back rest
Place your feet on the black support
Execution
Start in a seated position and have your abdominal and back muscles contracted before you start
the exercise
Grasp the handles and extend your arms away from your chest fully at a slow and fluent pace
Keep the extended position for two seconds and return to the starting position with a slow and
fluent movement
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EN109-1412791-48 IFU

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