Parabody Instructions

The Life Fitness Parabody Home Gym system provides enough equipment in the convenience of one stationary portal to exercise almost every muscle group in the body. Gyms can be purchased from smaller units of 48 inches and 4 feet wide, to larger more advanced models with enough exercise possibility to match any gym or workout club. With pressing stations, bar bells, lat pull-downs, a rowing bar, extensions and a variety of incline cables, staying fit can be as easy as walking into the next room.

Instructions

Cable, Incline, Row And Flat Position Exercises

1

Target spinal and back muscle groups with cable exercises. Sit on the incline with feet placed on the lower bar. Bend your knees while sliding your hips down gradually. Once bent over the cable attachment, grasp it tightly and slide hips back, with your knees still bent. Pull the cable to the waist, keeping your back straight and upright. Be sure to push your chest forward with shoulders pulled back to avoid injury. Repeat this three times. These exercises will work the erector spinae, middle trapezius, lower trapezius, rhomboids, latissimus dorsi, infraspinatus, teres minor and major, brachialis, and brachioradialis, pectoralis major and sternal.

2

Target your middle and lower trapezius muscles. Pull the revolving low row bar toward your upper waist, hold it for 30 seconds then return it slowly until your arms are fully extended with shoulders stretched forward. Keep your torso horizontal, bending the knees to support the lower back. This exercise will also work out your rhomboids, latissimus dorsi, teres major, posterior deltoids, infraspinatus, teres minor, brachialis and sternal pectoralis muscles.

3

Use incline work to strengthen your back muscles and upper arms. Set the bench to the incline position and lay face down with your torso facing the bench. Place your feet facing the back of your body and straighten your legs out. With the dumbbells in front of your torso and with arms extended, turn your hands so your palms face each other. Extend your elbows and lower the dumbbell slowly. Repeat three times, rest and repeat again. Incline exercises are good for erector spinae, middle trapezius, lower trapezius, rhomboids, latissimus dorsi, infraspinatus, teres minor and major, brachialis, and brachioradialis, pectoralis major and sternal.

4

Strengthen your upper pectoralis muscles with flat position exercises. After setting the bench to the incline position, lay down slowly leaving your knees slightly raised. Use your chest muscles to raise and hold the dumbbells over it, bending the elbows slightly as you go. Continue to bend the arms back and across your chest as you raise it up higher, until it becomes level with your chest muscles. Hold for 30 seconds, and lower it slowly. Repeat three times. Flat position exercises generally target the back, and work to strengthen the middle and lower trapezius, rhomboids, latissimus dorsi, teres major, posterior deltoids, sternal pectoralis, and brachialis muscle groups.

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