Enraf Nonius EN-Dynamic Instrucciones De Uso página 45

By changing the position of your hands you can concentrate attention on different parts of the
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muscle group
Attention marks
Do not move your trunk or head during the exercise
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Keep your shoulders pressed down in a relaxed manner
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Do not 'lock' your elbows when extending your arms
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Rowing
Preparation
Adjust the seat height so your chest can comfortably rest against the chest support
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Adjust the starting position by adjusting the thoracic support in such a way that your elbows are
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slightly flexed at the starting position
Place your feet on the support
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Execution
Contract your abdominal and lower back muscles before you start the exercise
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Pull the arm of the unit to the chest in a fluent movement
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Keep this position for two seconds and return to the starting position with a slow and fluent
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movement
By changing the position of your hands you alter the exercise
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Attention marks
Perform a complete flexion and extension
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Keep your trunk stiff by contracting abdominal and back muscles to prevent lumbar overload
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Do not 'lock' your elbows and keep your shoulders and neck muscles relaxed
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Control the pace and do not move too fast
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Triceps Dips
Preparation
Select a comfortable seat height: knees about 90º flexed
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Be seated with your back fully supported by the back rest
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Place your feet on the foot support
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Execution
Contract your abdominal and low back muscles before you start with the exercise
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Take the handle in both hands (at shoulder width) and extend your elbows smoothly so that your
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forearms are vertical
Keep this position for two seconds and return to the starting position with a slow and fluent
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movement
Changing the position of your hands brings variation in the exercise
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Attention marks
Perform a complete extension and flexion
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Do not overextend elbows below the horizontal and keep your shoulders pressed down
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Control the pace and do not move too fast
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Keep your back well supported by the back rest and your neck muscles relaxed
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Fly
Preparation
Select a good and comfortable seat height: both knees at approximately 90º flexed
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Be seated with your back fully supported by the back rest
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Page 17 of 26 EN109-1412791-48 IFU