FITNESS
MARCEL ROBERT
Fitness Centre Supervisor
Qualification:
International Certificate in Bronze – Professional Personal Fitness Trainer
Certified by The International Personal Trainers & Fitness Academy (IPTFA)
Hong Kong Bronze Medallion Life Saving Certificate
Certified by The Hong Kong Life Saving Society
Certificate of Proficiency in First-Aid Treatment
Recognised by Malaysian Ministry of Health
Certificate of First Responder Life Support (FRLS) and CPR skills
Recognised by Malaysian Ministry of Health
Certified in Via Ferrata Guiding by UIAGM/IFMGA
Certified by International Federation of Mountain Guides Associations
Cable Rope Triceps Pushdown
Step 1: Starting Position
Attach a rope on the cable with a high pulley. Grasping the rope with both hands,
position your forearms so they are parallel to the floor. Move one leg forward to
another and keep your feet at shoulder-width apart and bend your knees slightly.
Step 2: Upper Back Muscle/Rear Delts
Keep your elbows locked in close to your body and wrist straight. Keep your WHOLE
body steady, push the weight down as far as possible towards your legs, locking
your arms and feeling the triceps fully contract. Return to the starting position using
the same motion. Never move your elbows or torso and stay standing straight up.
Step 3: Breathing and Ending
Position
Exhale at the point you push the weight
down, away from your body, and begin
inhaling slowly as you bring the weight
back to the neutral position. Well done!
You’ve just done a really good exercise for
your arms!
Starting position
Step 4: Good Tips
Perform 3 sets of this exercise with 10 to 12 repetitions each set, take at least 2
minutes break in between each set. Perform the particular exercise at least 2 times
per week with alternately. Never attempt to hold your breath. Drink plenty of water.
Remember, we can always eat and drink happily as long as we never skip exercising
and enjoy the workout just like how we enjoying our foods and drinks. Have a
healthy life style!
It takes BRAIN and BRAWN to SPAWN the best in life!
Ending position
Orientation Timetable
30
Monday
Wednesday
Thursday
Friday
Saturday
Riny
Marcel
Bryan
Kenny
Bryan/Tony
0930
1500
1230
1200
0900