Vision Fitness ST710 manual LEG PRESS/LAT Pulldown Station Exercises, Calf Press Gastrocnemius

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LEG PRESS/LAT PULLDOWN STATION EXERCISES

LEG PRESS (QUADRICEPS, HAMSTRINGS, AND GLUTEALS)

Disengage and hold the pull pin of the seat back. Position in the hole that provides the desired range of motion. Engage and tighten the pull pin. Sit on the seat with your lower back firmly against the seat back. Place your feet at the desired width in the c e n t e r (height) of the footplate. WA R N I N G : failure to comply with this recommendation could cause your feet to slip off of the footplate, resulting in serious injur y! Push forward until your legs reach full extension or close to it. Slowly return to the start position and repeat.

CALF PRESS (GASTROCNEMIUS)

Disengage and hold the pull pin of the seat back. Position in the hole that allows you to fully extend your legs easily. Place your feet securely and evenly on the lower half of the footplate. WARNING: Make sure your feet cover enough surface area of the footplate that they won’t slip off during the exercise . Failure to comply with this could result in serious injur y!

Push the footplate forward until you achieve full leg extension. Rotate your toes back towards your body to achieve a full range of motion. Press the footplate as far forward as possible, rotating your toes away from your body. Slowly rotate them back towards the start position and repeat. When finished with the desired # of repetitions, flex your knees, until the weight being used returns to its resting position.

LAT PULLDOWN (LATISSIMUS DORSI, BICEPS BRACHAII, BRACHIALIS, AND TERES MAJOR)

Straddle the seat of this station. Grasp the seatback with your left hand and disengage the pull pin with your right hand. Engage the pull pin in the hole that corresponds with the desired location of the hold down roller pads. Attach the long bar to the karabiner above. Grasp the bar evenly with an overhand or underhand grip. Pull the bar down until you are seated, under the roller pads, if desired. Proceed to pull the weight straight down or at a slight backward angle, until the bar touches or comes close to your collarbone. Slowly raise back to full arm extension and repeat.

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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 Blue BAG Orange BAGGreen BAG Pink BAGBlack BAG Yellow BAG Light Blue BAG RED BAGE P 1 Orange BAG Place the center connecting support E P 3 Weight Stack AK3AB1 Pink BAG E P 5 Green BAG E P 6 B L a C K B a G Cable #1 Cable #2 Cable #3 Cable #4 EE CC E P 12 Cable #6 1/4 diameter AK3 AQ2 AC2 E P 13 Yellow BAGRED BAG Light Blue BAG F E C T I V E R E S I S TA N C E Weight Stack 200% 100% 90% 80% 50% Resistance Training Benefits and Tips Workout Variations Neutral GripUnderhand or Supinated Grip Sprint Training ProgramsMuscular Endurance Muscular StrengthStretching Standing Quadriceps StretchStanding Calf Stretch Upper Back Stretch BICEP/CHEST StretchTricep Stretch Shoulder StretchIncluded Accessories Page Seated ROW RHOMBOIDS, Latissimus DORSI, and Trapezius Press ARM Station ExercisesLEG Extension Lower Quadricep Group Standing LEG Curl Lower Hamstring GroupSeated Shoulder Press Deltoids and Triceps Seated Chest Press Pectorals & TricepsSeated Abdominal Crunch Rectus Abdominus Front Raise Anterior Deltoids & Trapezius Center Station Exercises LOW Cable Curl Biceps Upright Cable ROW Deltoids & TrapeziusSide Lateral Medial & Anterior DELTOID, Trapezius HIP Abduction Gluteus Medius & MaximusTricep Pushdown Triceps Center Station ExercisesLEG PRESS/LAT Pulldown Station Exercises LEG Press QUADRICEPS, HAMSTRINGS, and GlutealsCalf Press Gastrocnemius Grease Pillow Block E MExclusive Remedy ST710 Commercial WarrantyPage Page Page Page Page Page S i o n
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