Vision Fitness ST710 BICEP/CHEST Stretch, Tricep Stretch, Shoulder Stretch, Upper Back Stretch

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BICEP/CHEST STRETCH

Grasp an immovable object (pole or corner of a wall) with your feet planted firmly and evenly on the floor. With the palm of your stretched side facing forward, rotate your hips away from that hand. Be careful not to rotate too far or hyperextend the elbow joint. Hold the stretch for 15 to 30 seconds. Repeat with the opposite side, and continue to alternate as necessary.

TRICEP STRETCH

Stand erect with your eyes fixated straight ahead. Raise and bend your right arm until your forearm is parallel to the floor (palm down). Grasp the area below the right elbow with your left hand. Gently apply a constant upward force for 15 to 30 seconds. Switch arms and repeat as necessary.

SHOULDER STRETCH

Make sure your feet are even and planted firmly on the floor. Grasp your right arm, behind the elbow, with your left hand. While keeping both elbows bent, apply a gentle, constant pull to the left for 15 to 30 seconds. Switch arms and repeat as necessary.

UPPER BACK STRETCH

Stand facing an immovable object, feet even and flat on the floor. Grasp the object (fingers interlocked or one hand over the other) and slowly move your hips to the rear. Be very careful not to round your back. Only stretch as far as your comfort zone. Hold for 15 to 30 seconds and repeat as necessary.

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Contents S e m b l y & O w n e r ’s G u i d e Page Table of Contents S e m b l y N e r ’ s G u i d e General Decal U E B a G E E N B a G A C K B a G L L O W B a G D B a G E P 1 O R a N G E B a G U E B a G AB1 AK3N K B a G E P 5 G R E E N B a G E P 6 B L a C K B a G B L E # B L E # Back Front AB5 AB1 E P 11 C a B L E # E P 12 Cable #6 1/4 diameter E P 13 Y E L L O W B a G D B a G Light Blue BAG F E C T I V E R E S I S TA N C E 0 % Workout Variations Neutral Grip Resistance Training Benefits and Tips Underhand or Supinated Grip Sprint Training ProgramsMuscular Endurance Muscular StrengthStanding Quadriceps Stretch StretchingStanding Calf Stretch Upper Back Stretch BICEP/CHEST StretchTricep Stretch Shoulder StretchC L U D E D a C C E S S O R I E S Page Seated ROW RHOMBOIDS, Latissimus DORSI, and Trapezius Press ARM Station ExercisesLEG Extension Lower Quadricep Group Standing LEG Curl Lower Hamstring GroupSeated Chest Press Pectorals & Triceps Seated Shoulder Press Deltoids and TricepsSeated Abdominal Crunch Rectus Abdominus Front Raise Anterior Deltoids & Trapezius Center Station ExercisesLOW Cable Curl Biceps Upright Cable ROW Deltoids & TrapeziusSide Lateral Medial & Anterior DELTOID, Trapezius HIP Abduction Gluteus Medius & MaximusTricep Pushdown Triceps Center Station ExercisesLEG Press QUADRICEPS, HAMSTRINGS, and Gluteals LEG PRESS/LAT Pulldown Station ExercisesCalf Press Gastrocnemius Grease Pillow Block NUTS/BOLTS/FASTENERSST710 Commercial Warranty Page Page Page Page Page Page S i o n
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