Domyos BI 460 Operating Instructions Manual page 11

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Flat -be nch du mb be l l fl y s ( 1- 2 )
Equipment: BI 460. A pair of dumbbells.
Position: Take a dumbbell in each hand. Start with your arms
straight (elbows slightly bent) above your chest.
Exercise: Breathe in and spread your arms to bring the dumbbells
downwards. Your elbows should be slightly bent. Do not bring the
dumbbells lower than bench height, to avoid straining your shoulder
joints. Bring the dumbbells back above your chest while breathing
out.
Muscles worked: Pectorals, front of shoulders.
Equipment: BI 460, a dumbbell.
Position: With the bench flat, place one knee on the bench and rest
the arm on the same side as this knee. Keep your back flat during
the exercise. Grasp the dumbbell.
Side l ift s (7- 8)
Equipment: BI 460, pair of dumbbells.
Position: Seated on the bench with your back very straight, holding
a dumbbell in each hand.
Fre n ch p re ss (9 - 10 )
Equipment: BI 460, bar and cast-iron disk.
Position: Grasp the bar in the middle with your hands close
together (hands about 20 cm apart).
Exercise: Bring the bar to forehead level while breathing in. Bring
the bar back up while breathing out. Only your forearms should
move. Your elbows, torso and upper arms should not move.
Muscles worked: Triceps (arm extensors).
B a r c u rl (13- 14 )
Equipment: A bar and disks.
Position: Standing, grasp the bar, with your palms facing up. Keep
your elbows pressed against your torso during the whole exercise.
Keep your knees slightly bent, or put one foot slightly in front of the
other one to protect your lower back.
Exercise : Bring the bar towards your chest while breathing out.
Bring the bar down while breathing in. Your elbows and trunk
should not move at all during the movement.
N G
E X E R C I S E S
These are basic exercises designed to develop your muscles evenly.
P E C T O R A L S
D O R S A L S
S H O U L D E R S
T R I C E P S
B I C E P S
L I S
Pull over (3 -4 )
Equipment: BI 460. A dumbbell.
Position: Position: Grasp the dumbbell with both hands, making
sure that the cast-iron disks are securely blocked by the disk-stops.
Start with your arms semi-straight, holding the dumbbell over your
chest.
Exercise: Breathe in, expanding your rib cage. Lower your arms
behind your head to bring the dumbbell to bench level. While brea-
thing out, bring the dumbbell back up over your chest. Keep your
back flattened against the backrest and do not arch it.
Muscles worked: Pectorals, triceps, lats.
Exercise: While breathing in, bring the dumbbell to hip level. Bring
the dumbbell back to the initial position while breathing out.
Muscles worked: lats.
The other pulling exercises may be carried out with the OTP
(the optional pulley station), or with a horizontal bar.
Exercise: While breathing out, bring your arms (slightly bent)
to shoulder level. Breathing in, bring the dumbbells back to your
waist.
Muscles worked: deltoids.
Se ate d e xte ns ion (1 1 -1 2 )
Equipment: BI 460, a dumbbell.
Position: Seated on the bench, with your back very straight. Make
sure that the disks are securely blocked by the disk-stops. Grasp the
dumbbell with both hands.
Exercise: Bring the dumbbell behind the nape of your neck, while
breathing in. Bring the dumbbell over your head while breathing
out. Only your forearms should move. Your elbows should not
move.
Muscles worked: Triceps.
D um bbe ll cur l (1 5)
Equipment: pair of dumbbells.
Position: Standing (or sitting on the BI 460), grasp the dumb-
bells.
Exercise: While breathing out, bring the dumbbells to shoulder
level one at a time, bending your arms.
Muscles worked: Biceps.
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