Domyos HG 90 BOXE Modo De Empleo página 21

E
P E C T O R A L S
S e a t e d p re s s (1 a + 1b)
POSITION 1a : Adjust the height of the handles so that they are level
with your chest. Sitting on the seat, flatten your back completely against the
backrest. Grasp the handles.
EXERSICE 1a : Breathe in and push the press lever forward while brea-
thing out. Bring the press lever back while breathing in, without setting it
back down.
MUSCLES WORKED: Pectorals, triceps, front of shoulders.
POSITION 1b: Adjust the height of the handles so that they are level
with your chest. Sitting on the seat, press your upper torso flat against the
adjustable backrest. Grasp the handles.
EXERCISE 1b : Breathe in and then pull the press lever back while brea-
thing out. Bring the press lever back while breathing in.
MUSCLES WORKED: Pectorals, triceps, front of shoulders.
Bu t t e r fl y (2 )
POSITION: Sitting on the seat, flatten your back completely against the
backrest. Place your forearms against the foam padding. Your arm should
form a right angle with your torso.
EXERCISE : Breathe in, then push with the inside of your forearms against
the foam padding while breathing out. Do not use your hands; use your
elbows to push. Return to the initial position while breathing in, without
setting the weights back down.
MUSCLES WORKED: Pectorals, triceps, lats.
P ul l o v e r (3 )
POSITION: Sitting up very straight on the seat, with your back pressed
firmly against the backrest. With your arms slightly bent, grasp the lat bar
with the palms of your hands facing down, spacing your hands shoulder
width apart.
EXERCISE: Breathe in and push your chest out, then while breathing out,
lower your arms towards your thighs until they reach shoulder level. Bring
your arms back up while breathing in and pushing your chest out. Keep
your back pressed firmly against the backrest, and keep a slight bend in
your elbows.
MUSCLES WORKED: Pectorals, triceps, lats.
N G
T H E E X E R C I S E S
These are basic exercises designed to develop your muscles evenly.
L I
Please note:
B E H IND - T H E - N E CK PU L LD O W N ( 4)
POSITION : Seated facing the backrest, grasp the lat bar in a wide
grip.
EXERCISE: While breathing in, pull the bar to the nape of your neck.
Slowly return to the initial position while breathing out, without setting the
weights down again. Do not lower the bar past the nape of your neck.
MUSCLES WORKED: lats, back of shoulders.
L AT P U LL D O W N (5 )
POSITION : Same exercise as the last one, but this time you bring the
bar to the base of your neck. You can place your hands in a wide or close
grip, with your palms facing up or down.
EXERCISE: Keep your back flat while doing this exercise. Your back
should not move back and forth during the exercise.
MUSCLES WORKED: lats, back of shoulders.
L O W P U LL E Y R O W (6 )
POSITION : Sitting on the floor with your back straight, wedge your feet
with the holders at the front of the machine.
EXERCISE: Grasp the short bar with the palms of your hands facing
down (adjust the initial position of the bar with the chain provided). While
breathing in and pushing out your chest, bring the bar to the level of your
bellybutton, pulling your elbows back. Return to the initial position while
breathing out, without setting the weights back down. Your torso should
form a right angle with your thighs during all the movements. Important:
do not lean backwards or forwards!
MUSCLES WORKED: lats, back of shoulders, lower back. Participation
of biceps.
S H O U L D E R S
L O W P U LL E Y P UL L UP (7 )
POSITION : Kneeling sideways in relation to the front of the home gym, grasp
the handle located on the low pulley. Keep your back completely straight during
the whole exercise.
EXERCISE: While breathing out and keeping a slight bend in your arm, bring
your arm to shoulder level. Bring the load back down to waist level, without
setting the weights back down. Work in sets, alternating shoulders.
MUSCLES WORKED: external deltoid muscles.
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S H
D O R S A L S