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to learn more about this equipment.
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Inner / Outer Thighs
Hip Adduction/Abduction
Muscle Groups : Outward Motion - (Abduction) - Gluteus Medius. Inward Motion - (Adduction ) - Inner thigh muscles which include the Adductor Magnus, Longus, Brevis and the Gracilis.
The position of the feet (to point or not to point) is not directly related to the inner or the outer thigh movements.
Do not slide forward in the seat while doing this exercise. Sit up straight and keep the abdominal muscles tight.
Do not hold your breath on any pieces of equipment while exercising.
Chest Press
Muscle Groups
Motion Forward - Pectoralis Major, Triceps and Anterior Deltoid
Motion Back - Latissimus Dorsi, Rear Deltoid, Rhomboids and Biceps
Keep back on pad at all times.
Either handle is permitted
For the motion forward, the top grip will put a little more emphasis on the triceps and front delts, still working the pectorals. The outside grip works the same muscle groups but with a little less emphasis on the triceps and front delts.
For the motion back, the top grip will put a little more emphasis on the biceps and a little less emphasis on the rear delts & rhomboids. The outside grip will put a little more emphasis on the rear dels and rhomboids, with just a little less work to the biceps.
Shoulder Press / Lat Pull
Muscle Groups : Upward Motion - Anterior and Medial Deltoids and Triceps; Downward Motion - Latissimus Dorsi and Biceps.
Back is straight and abdominal muscles are held tight.
Either handle is permitted. Front handle will use more of the front deltoid and triceps with a little less emphasis on the side (or medial) deltoid. The side handle uses a little more of the side deltoid with a little less emphasis on the front deltoid and just a little less emphasis on the triceps.
Front cylinder controls upward motion and the back cylinder controls downward motion.
Leg Extension / Leg Curl
Muscle Groups : Upward Motion - Quadriceps; Downward Motion - Hamstrings
Knees aligned with the axis point of the machine.
Small back support pad may be used here if necessary.
Back is straight throughout exercise with abdominal muscles held tight.
Top cylinder controls upward motion and the bottom cylinder controls the downward motion.
Rotary Torso
Muscle Groups : Internal Oblique (right side of muscle twists trunk to right). External Oblique (right side of muscle twists trunk to left).
Maintain straight back and good posture.
Allow body to rotate around spine - do not lean from one side to the other.
Elbows wrap around the foam pads, not the hands.
Do not hold your breath while doing this or any of the exercises.
Abdominal / Back
Muscle Groups: Bend Forward - Rectus Abdonimis, Internal and External Oliques (both sides of obliques contracting together); Extend Backwards - Erector Spinae
Allow the trunk to do the movement, do not push down or pull up with the arms.
You want to use the arm rests provided to you but only to be used as a contact point. As you pull down witht the abs, the arm rests will get in the way allowing us to connect the abdominal muscles to the resistance.
Lengthen the spine before extending the back on the motion up.
Exhale on the way down on this particular piece of equipment, as doing so will allow you to get a tighter contraction on the abdominal muscles.
Inhale on the way up on this particular piece of equipment, as doing so will help extend the spine during this particular part of the exercise.
Bicep / Tricep
Muscle Groups: Motion up - Biceps; Motion Down - Triceps
Handles should be in the V up position for correct alignment and safety to teeth and chin.
Elbows line up with the axis point of the machine
Back of the arm stays in constant contact with the cushion.
Back remains straight as the upper body tilts slightly forward to use this piece.
Peck Fly / Rear Delt
Muscle Groups: Motion Forward - Pectoralis Major, Anterior Deltoid; Motion Back - Rear Delts, Rhomboids, and Latissimus Dorsi. If Elbows are positioned down and at your sides and a lower grip is used, you can train the rotators as well. (Infraspinatus, teres major, teres minor)
Keep back on pad at all times.
You can grip the handles at the top with the elbows up or grip the handles lower with the elbows at your side.
Leg Press
Muscle Groups : Glutes, Quadriceps
Place feet on platform shoulder width apart.
Press through the heels to extend legs.
Stop motion just short of impact on the way down.
Keep glutes pressed down and back into the seat throughout exercise.
Gert - Composition Analyzer/Scale BF-350
Here's How It Works: Enter height, age and gender and have patient step on. Within seconds,
weight, BMI and body fat percentage is displayed on the LCD display.
For More In-depth Results: Including hydration levels, fat free mass, basal metabolic rate and more,
Specifications:
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Adult & Athlete modes
440 lb weight capacity
0.2 lb weight graduation
Single point load cell
Large LCD display
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RS-232 port for computer
3-year limited warranty
Extra-large platform
Weight-Only Function
AC adapter included
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