| Stations |
ACTION SITES |
Initial position |
Execution / Movement |
| 1 |
Stand on the paddle - back, triceps, quadriceps, and feser From the seating: raked on the paddle, load 10. |
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| 2 |
Flexions of the trunk lying on the bench - the abdominal muscles.From behind the back of the chair, the body is inspired and the trunk rises to 45 degrees and then returns to the initial position with exhalation. |
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| 3 |
Fluttering on the Peck Deck - Big pectoral, bicepsFrom the back of the appliance, resting on the backrest and the feet on the ground and the arms on the arms of the appliance, an inspiration is made, then pushing the arms of the device until they come parallel to the chest. At the end of the movement, the pectorals remain in an isometric contraction expiring. It returns to the initial position by a slow and controlled movement. The exercise must be performed by making a full motion at maximum amplitude. Load 10 kg. |
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| 4 |
Feet flexion on the device - femoral bicepsFrom the facial bed on the bench, with the legs under the mobile portion of the device at the ankles, the back, and hands gripped by the handle. The legs must be in almost complete extension, They work with a load of 20 kg. The knees are inspired and whipped completely by trying to touch the buttocks with the heels. It expires towards the end of the movement. A few moments are retained in the posterior thigh muscles of the thigh. Do not lift the body off the device (does not arc the back) and contract the abdominal muscles during the exercise. It slowly returns to the initial position by extension of the legs. |
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| 5 |
Helmetter traction - forearm flexing, dorsal large, trapezium, brachial biceps, pectoral Facing the appliance with the thighs under the footrests. The curved bent bar is slammed into the prone position. Draw the cord attached to the cable to the chest, pointing the elbows as far as the back (15 kg load). It expires towards the end of the movement. He does not bend his back during execution. There is a contraction for a few moments. It releases slowly with inspiration |
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| 6 |
EXTENSION OF THE APPLIANCES - QuadricepsFrom the device, the legs are placed under the horizontal horizontal bar with a load of 25 kg. This movable bar must be placed at the front of the ankles. He grabs the sides of the bank with his hands. It inspires and expands, with a controlled movement, without hesitation, the feet to the maximum, without lifting the buttocks from the device. Keep the quadriceps in shrinkage for a few moments and slowly return, with exhale, to the initial position. |
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