Leg press
Place feet on the platform about
1
shoulder width apart. Keep back and head against pad. Try to push the weight while keeping your knees lined up over the toes. Extend slowly till the legs are almost
completely straight but do not lock the knees out. Lower the weight back down slowly till your knees are at a 90-degree angle.
Abdominal curl 1
In this case, a machine is used for the abdominal curl. It can be done just as effectively using a stability ball, or with- out any equipment at all. Exhale as you slowly move the elbows and knees toward each other.
2 Back extension 1
Adjust the back extension bench so that your waist is at the top pad. Place your hips against the pad and position feet securely under the lower pads. Start with your body in a straight line with your hands crossed on your chest. Bend at the waist and slowly lower the upper body until it is parallel with the floor. Raise your body back up to the starting position and pause for a second.
2 www.arborage.com
2 Lat pull down 1
This exercise, along with the bench press and external rotation exercises, ensures structural integrity of the muscles of the shoulder. Improving strength of these muscles will help improve overall lifting and moving efficiency, and will help to pre- vent shoulder injuries. Exhale as you pull the bar to your upper chest. Inhale as you return to start position.
2 Arbor Age / October 2012 19
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