Download How to Use Muscles Worked

 How to Use
1. Start with feet on each
platform tucked under each pad.
2. Place arms crossed over
touching the chest very tight.
3. Bow down until your body is
positioned at a 90-degree angle.
4. SLOWLY return to starting
position.
• If needed, hold a weight
Muscles Worked
1. Main Group: Erector Spinae
How to Use
1. Sit with back against
rest, and legs at a 90degree angle close to the
chest.
2. Always hold the handles
3. Press feet against flat
platform extending to
ALMOST straight legs.
4. DO NOT lock knees
5. SLOWLY return
Muscles Worked
1. Quadriceps Muscle
Group
-Rectus Femoris
-Vastus Intermedius
-Vastus Lateralis
-Vastus Medialis
How to Use
1. Adjust knee pads to fit
securely above thighs
2. Sit down with knees
secure under the pads
3. Reach and grab bar
4. Pull bar to chin slowly
5. SLOWLY release bar back
to starting position.
Muscles Worked
1. Main Muscles: Latissimus
Dorsi
2. Secondary Muscles:
Biceps Brachii
How to Use
Muscles Worked
1. Sit with legs straight and
feet against flat board.
3. Main Muscles: Latissimus
Dorsi
2. Bend forward to grab
handles and place body
at a 90-degree angle.
4. Secondary Muscles:
Biceps Brachii
3. Keeping back straight use
arms to pull handles to
stomach.
4. Slowly return to starting
position.
How to Use
1. Sit down with feet flat on
ground and back against
rest
2. Grip handles at shoulder
height.
3. Extend arms fully until
they are straight.
4. Slowly return to starting
position.
Muscles Worked
1. Main Muscles: Deltoids
How to Use
1. Lie down gripping handles
and achilles tendon under
foot pads.
2. Slowly lift ankles upwards
until the pads touch rear
3. SLOWLY return to
starting position.
Muscles Worked
1. Hamstring Muscle Group:
-Gracilis
-Semitendinosus
-Semimembransous
-Biceps Femoris
How to Use
1. Sit with back straight
and feet on floor.
2. Use one foot to press
down pedal making bars
easier to grasp.
3. Extend arms straight
forward all the way
pressing weight.
4. SLOWLY return to
starting position
Muscles Worked
1. Main: Pectoralis Major
How to Use
1. Bend to grip cable bar
with PALMS UPWARD.
2. Return back to a straight
position
3. Using arms only, lift bar
to chest.
4. Keep elbows glued to side
5. SLOWLY return bar to
WAIST-LEVEL.
Muscles Worked:
1. Biceps Brachii
How to Use
1. Grip handles/ropes pulling arms to a 90-degree angle and
holding it (Starting Position).
2. Bend knees slightly
3. Extend arms fully pulling weight down.
4. Return to STARTING POSITION.
Muscles Worked
1. Triceps Brachii
How to Use
Muscles Worked
1. Increase weight if pull-up
is too difficult.
1. Main Muscle Group:
Latissimus Dorsi
2. Use steps to climb on and
grab handles immediately
2. Secondary Group:
3. Place knees on padded
platform
4. Pull up until your chin
meets top of machine
5. SLOWLY release yourself
back to starting position
-Trapezius
-Biceps Brachii
How to Perform
1. Lay flat on stomach on
mat
2. Using abdominal muscles,
lift body up resting
weight on forearms and
toes.
3. Hold this position as long
as possible.
4. SLOWLY return to resting
position.
Muscles Worked
1. Abdominal Muscles
How to Use
1. Stand upright on
platform.
2. To work outside legs,
stand inside the pad.
3. Either leg, push pad
outward.
4. To work inside legs, stand
outside the pad.
5. Either leg, push pad
inward.
Muscles Worked
1. Main Muscle Group:
Adductors (Inner
Thighs)
-Abductors (Outer
Thighs)
How to Use
1. Sit down with chest
resting on pad far enough
to reach handle bars.
2. Grab handle bars and
place feet on each foot
pedal
3. Holding handle bars, pull
back as far as possible.
4. SLOWLY return to
starting position.
Muscles Worked
1. Main Muscle Group:
Latissimus Dorsi
2. Secondary Group:
-Trapezius
-Biceps Brachii
How to Use
1. Sit down on seat.
2. Adjust handles so arms
must be held straight
outward.
3. Holding handles push
inward until almost
touching each other.
4. SLOWLY return to
starting position
Muscles Worked
1. Pectorals
How to Use
1. Sit down positioning foot
pads on top of ankles.
2. Always hold handle bars
on sides.
3. Slowly lift legs upwards
until they are in a
straight position.
4. SLOWLY return to
starting position.
Muscles Worked
1. Quadriceps Muscle Group
-Rectus Femoris
-Vastus Intermedius
-Vastus Lateralis
-Vastus Medialis
How to Use
1. Adjust arm bars to fit
snug against arms secure
on your sides seated.
2. Using arms and shoulders,
raise arms outward as
far as possible.
3. SLOWLY return to
starting position.
Muscles Worked
1. Deltoids