Joint-Friendly Strength Training for Arthritis
Machine-based strength training that protects wrists while effectively targeting all muscle groups
Tag 1
4 Übungen- Machine Chest Press3 × 8-12
RPE 8. Machine handles protect wrists.
- Machine Incline Chest Press3 × 10-12
RPE 8. Alternative to dumbbells.
- Machine Shoulder Press3 × 8-12
RPE 7-8. No wrist stress.
- Machine Triceps Extension3 × 10-15
RPE 8. Isolates triceps without grip issues.
Tag 2
4 Übungen- Leg Press4 × 10-15
RPE 8. No grip required, maximum leg safety.
- Leg Extension3 × 12-15
RPE 8. Isolates quads completely grip-free.
- Lying Leg Curl3 × 12-15
RPE 8. Hamstrings without hand stress.
- Calf Press on Leg Press3 × 15-20
RPE 8. Uses same leg press for calves.
Tag 3
4 Übungen- Wide-Grip Lat Pulldown (to Front)3 × 8-12
RPE 8. Wide grip, use straps if needed.
- Seated Cable Row3 × 10-12
RPE 8. Use grip pads or straps.
- Close-Grip Lat Pulldown3 × 10-12
RPE 8. Neutral grip protects wrists.
- Standing Cable Bicep Curl3 × 12-15
RPE 8. Cable allows natural hand position.
MS-GHX9
Diesen Code in der App eingeben