User Manual - WellStore · 2016. 5. 5. · User Manual Edited by Giancarlo Pellis . 2 CONTENTS...

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Ercolina and Poliercolina Pulley System

User Manual Edited by Giancarlo Pellis

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CONTENTS Assembly - Basic Ercolina Pulley System 07405 4 Assembly - Poliercolina Pulley System 07415 6 A description of our Ercolina Pulley System 7 Accessories 8 Exercises recommended by Chinesport 9 How to use this information to prepare rehabilitation protocols 10 Definitions 11

List of exercises by accessory 15 Upper limbs exercises

Exercise 1 FRONTAL ADDUCTION 17 Exercise 2 : LATERAL ADDUCTION 18 Exercise 3 : BACK PULL 19 Exercise 4 : LATERAL RAISE 20 Exercise 5 : FRONTAL RAISE 21 Exercise 6 : BACK PUSH 22 Exercise 7 : SHOULDER - LIFT 23 Exercise 8 : DOWNWARD PUSH 24 Exercise 9 : ARM EXTENSION 25 Exercise 10 : ARM FLEXION 26 Exercise 11 : DOWNWARD TRACTION 27 Exercise 12 : ARM INTERNAL ROTATION ON TRANSVERSE PLANE 28 Exercise 13 : ARM EXTERNAL ROTATION ON TRANSVERSE PLANE 29 Exercise 14 : ARM INTERNAL ROTATION 30 Exercise 15 ARM EXTERNAL ROTATION 31 Exercise 16 : LATERAL TILT 32 Exercise 17 : UPPER BODY TWIST 33 Exercise 18 : HAND - DORSAL FLEXION 34 Exercise 19 : HAND - PALMAR FLEXION 35 Exercise 20: OPENING ON TRANSVERSE PLANE 36 Exercise 21 : PULLING TO THE CHIN 37 Exercise 22 : TRACTION WITH PULLEY MACHINE 38 Exercise 23 : CLOSING ON TRANSVERSE PLANE 39 Exercise 24 : ARM STRETCH 40 Exercise 25 : UPWARD STRETCH ON RECLINED BENCH 41 Exercise 26 : UPWARD STRETCH FROM CHEST 42 Exercise 27 : UPWARD STRETCH FROM BEHIND THE HEAD 43 Exercise 28 : FRONTAL ADDUCTION WITH STRETCH 44 Exercise 29 : CLOSING ON RECLINED BENCH 45 Exercise 30 : ARM EXTENSION 46 Exercise 31 : ARM KICKBACK 44 Exercise 32 : ARM FLEXION 48

Lower limbs exercises Exercise 33 : BACKWARD LEG RAISE 44 Exercise 34 : FORWARD PULL 51 Exercise 35 : LATERAL LEG RAISE 52 Exercise 36 : INWARD LEG RAISE 53 Exercise 37 : THIGH - INTERNAL ROTATION 54 Exercise 38 : THIGH - EXTERNAL ROTATION 55 Exercise 39 : LEX EXTENSION OVER THE THIGH 56 Exercise 40 : LEG FLEXION OVER THE THIGH 57

Abdominal and back exercises Exercise 41 : SIT-UPS WITH FLEXED LEGS 59 Exercise 42 : SIT-UPS WITH BENT LEGS 60 Exercise 43 : PELVIS TWIST 61 Exercise 44 : TWISTING SIT-UPS 62

Exercise 45 : DORSAL MUSCLE EXERCISES 63 Exercise 46 : OBLIQUE MUSCLES EXERCISES 64

Exercise 47 : LATERAL FLEXION 65

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Summary table of accessories/exercises 66 Bibliography 67

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Assembly Basic Ercolina 07405

Ercolina needs to be secured to the wall using the 4 screws included in the Assembly Kit.

Assembly Kit 4 screws Ø 6 x 85 mm 4 Screw covers

Main components

Exercise handle Weight stack cage Weight discs

This is the part you hold to perform the exercise

This is where you place the resistive load

10 discs weighing 1 kg each so you can choose your load

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Assembly Poliercolina 07415

Poliercolina needs to be secured to the wall using the 8 screws included in the Assembly Kit. Assembly Kit 8 wall screws with dowel Ø 6 x 85 mm 8 Screw covers 6 cheese-head screws to attach the ladder to the top pole 4 self-threading screws to attach the ladder to the bottom pole

1 - Securing the poles/ladder 2 - Securing the Ercolina ladder

2 x M8 cheese-head screws 4 self-threading screws

4 x M8 cheese-head screws

3 - Securing the Poliercolina to the wall

8 wall screws Ø6 (with dowel)

2 x M8 cheese-head screws

4 wood self-threading screws

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A description of our Ercolina Pulley System Exercise equipment used to strengthen the muscles of the scapulo-humeral girdle, upper limbs, pelvic girdle and lower limbs using overload techniques Basic Ercolina 07405

Technical Specifications Dimensions: 20 x 33 x h 220 cm Weight: 12 kg Max load 10 kg (10 discs x 1 kg)

Ercolina can be divided into 3 areas (top, middle, bottom) where the “exercise handle” can be attached

The “adjustment knob” allows you to slide the handle plate along the main stand placing it at the height recommended for the exercise you are going to perform.

IMPORTANT: be extra careful when you want to put the handle plate at the top as this is where the rope runs and it needs to be kept free.

The weight discs are placed at the end of the weight stack strut.

IMPORTANT: do not put your hands under the weight stack cage while exercising as this needs to be able to run freely within the strut.

Main stand

Weight stack

Handle plate

Adjustment

knob

Exercise handle

Weight discs

Weight stack strut

top section

rope runs through

top

sec

tio

n

mid

dle

sec

tio

n

bo

tto

m s

ecti

on

MIND

YOUR

HANDS

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Accessories and “OTHER MODE”

Using the following accessories greatly increases the choice of exercises you can perform, helps with the correct posture and with targeting the right muscle group you want to involve in the exercise. Throughout the text, these options are identified as

OTHER MODE

Corona Mat 185

11000 Snap hook

AC0094 Ankle strap AC0059

Ginny Bench 4840

Exercise bar AC0302

Bench 04820

Poliercolina 07415

Corona Mat 185 11000 Exercise Bar

AC0302 Ankle strap AC0059

Ginny Bench 4840

Ab bench 04720

Using the bar This bar can either be used with the basic Ercolina or with Poliercolina by fitting it to the appropriate ropes with one or two snap hooks.

Snap hook eyelet for Poli Ercolina

Snap hook eyelet for basic Ercolina

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Exercises recommended by Chinesport

One of the most recurring factors in the onset of any back conditions is no doubt to do with a micro trauma resulting from an incorrect load distribution on the lumbosacral junction. To understand how this condition arises, we need to understand the biomechanics of how forces spread through the spine; we draw from Tony Nett's "Muscletraining" studies (1967) as it provides a comprehensive explanation on this topic.

Fig. 1 A

Fig. 1B

We know the spine has 33 bony segments (vertebrae) that are stacked and interlinked between them (Fig. 1A). The spine is highly flexible thanks to the intervertebral discs that separate the vertebrae and act as shock absorbers, so any pressures causing a strain on the spine are cushioned. The intervertebral disc structure consists of two different parts: a central part and a peripheral part. The central part is called nucleus (N - Fig. 1B), while the peripheral part is called fibrous ring (A - Fig. 1B) and is formed by a series of concentric fibrous layers that cross obliquely.

This system keeps the pressure in the nucleus equalized in a stiff shell that stops any possible leak (Fig. 1B). This clever structure is particularly resistant to compression, but it has one single "defect": the lack of blood vessels means that, should the disc tissue be damaged or destroyed, it cannot be repaired or replaced. After this brief introduction, we can use some mechanical calculations to analyze the loads affecting the disc between the fifth lumbar vertebra and the first sacral vertebra (L5-S1), a disc that seems to suffer the most stress as, when we stand, it is subjected to a permanent load that is the equivalent of the weight of the trunk plus the weight of the upper limbs and the head. If we take a person who is 180 cm tall and weighs 93 kg, who is lifting a 30 kg load (Fig. 2), if we consider that disc L5-S1 supports the weight of trunk, upper limbs and head in addition to the load, we can show some examples of the situations created as a result of the upper body bending (increase in the length of the lever) and reaching the following values:

Fig. 2

Fig. 3Aa, 3Ab, 3Ac

We need to point out that, on bending, loads are spread axially (Fig. 3A), so when a force "P" is applied through the vertebral plate the disc is compressed and widens, the nucleus flattens, its internal pressure increases significantly and spreads laterally towards the outer ring fibers, causing tension to increase (Fig. 3Aa); this means that a vertical load turns into lateral compression as a result of the nucleus spreading the pressure (Fig. 3Ab). Instead, when the upper body flexes, the upper vertebra slides forwards and tilts towards the side with the heavier load, which reduces the intervertebral space at the front (Fig. 3B). With static work on a slightly bent vertebra, force "P" splits into a force "N" that firmly presses the upper vertebra down onto the lower vertebra, and a force "E" that tends to push the nucleus back against the fibrous ring, increasing tension at its back and creating a situation of tension on the back fibers of the intervertebral disc.

Fig. 3Ba, 3Bb, 3Bc

As discs are highly resistant to compression but do not stretch easily, such a situation combined with an excessive load causes a traumatic effect which, if repeated several times, can lead to small cracks and cavities in the fibrous ring that may allow the nucleus matter to filter through.

Lever

Lever

angle

Lever angle

10° on disc L5-S1 means a 207 kg load



Co

mp

ress

ion

Tra

ctio

n

angle

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When straightening after bending forwards, the lumbar column regains its normal lordotic position. This may push some of the nucleus matter out which collects in the intervertebral foramina (Fig. 4.4) The nerve endings from the spine in that area may be compressed and affected by this mass, and this causes a sharp pain in the lumbar region as well as back stiffness. This initial, acute lumbago can regress spontaneously or with medication, but repeated, identical episodes could cause degenerative mechanisms that may result in potentially very serious outcomes such as severe pain, feeling of powerlessness and even paralysis.

“Recommended exercises” by Chinesport As you can see, the mechanics involved in distributing loads through the spinal column should not be underestimated, in fact they should be taken into serious consideration by raising particular awareness on the potential risks arising from ignoring them. We therefore recommend that the choice of exercises ensures that the spine is always supported and any load is distributed axially so the pressure applied on the intervertebral discs is even across the whole surface. In order for exercises to be more easily applied when using Ercolina and Poliercolina, even if Chinesport equipment involves very small loads, we have chosen to identify them as “recommended exercises” in this manual when, performed in combination with the appropriate accessory, they can minimize body postures and behaviors that might cause stress to the system in some way, leading to microtraumas in the long term. example

Exercise as described Exercise as recommended

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How to use this information to prepare rehabilitation protocols

Details about the MAIN MECHANICAL ACTION can be found in the description of each exercise. Please note that this is to identify the motor activity performed by the muscle ridge (undergoing rehabilitation); This means that the MAIN MECHANICAL ACTION involves a muscular effort that is the same regardless of the condition (as a result of trauma or illness) which is addressed by the activity itself. In addition, other factors are needed to create an exercise protocol, such as: the load, the period of time over which the exercise protocol needs to be carried out how to increase the load from one session to the next With regard to the load for the patient, this can only be decided by the rehabilitation professional after having assessed a patient, their current conditions and their real needs and capabilities, so that the most appropriate load is identified and no further stress is caused to their muscular/articular system. Statistically, we know that for healthy individuals the exercise load can be proportional to the patient's weight, but this ratio only applies indicatively to individuals undergoing rehabilitation. This variable must be determined by the rehabilitation professional. With regard to other variables such as the period of time over which the exercise protocol needs to be carried out and how to increase the load from one session to the next, we must refer to the physiological principle that determines the body's response to a motor stress, which was described and identified by Selye as “general adaptation syndrome”. This temporary adaptation arrangement in response to a motor stimulation can be programmed using a particular software called

“Exercise and sports training programming software”

Procedures for preparing exercise protocols for functional recovery and training for amateur and competitive sports.

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Definitions

Axes and Planes

Axes are straight lines that intersect a body following three Cartesian directions:

x – transverse axis

y – longitudinal axis

z – anteroposterior or sagittal axis.

Planes are determined by axes intersecting on:

frontal plane (intersection between transverse axis and longitudinal axis);

anteroposterior or sagittal plane (intersection between antero-posterior or sagittal axis and longitudinal axis);

transverse plane (intersection between transverse axis and transverse axis;

Limb position

Stretched

Bent

Curled

Body segments movements

Main mechanical action Exercises

Lateral arm adduction

Lowering the scapulohumeral girdle

2

Frontal arm adduction

Lowering the scapulohumeral girdle

11, 1, 28

Arm adduction on transverse plane

Lifting the scapulohumeral girdle at the

front

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SAGITTAL PLANE

FRONTAL PLANE

axis z axis x

sagittal

axis

longitudinal axis

TRANSVERSE PLANE

transverse axis

12

Lateral arm abduction

Lifting the scapulohumeral girdle

4, 7, 21, 27, 29

Frontal arm abduction

Lifting the scapulohumeral girdle

5, 25, 26

Arm abduction on transverse plane

Lifting the scapulohumeral girdle at the

back

20

Lifting the arm at the back

3, 6, 22

Lifting the arm at the front

17, 24

Flexing the forearm over the arm

3, 10, 11, 17, 21, 22,

32

Extending the forearm on the arm

8, 9, 17, 24, 25, 26, 27,

28, 30, 31

Hand dorsal flexion

18

Hand palmar flexion

19

Internal rotation on the sagittal plane

14

External rotation on the sagittal plane

15

Internal rotation on the transverse plane

12

13

External rotation on the transverse plane

13

Upper body lateral flexion

16, 17, 49, 50

Cervical rachis lateral flexion

43

Cervical rachis forward flexion

42

Cervical rachis backward flexion

41

Lumbosacral rachis forward flexion

44, 45, 47

Upper body twist

17, 46, 47

Lumbosacral rachis extension

48

Leg curl over thigh

34, 40

Thigh extension at the pelvis

33, 48

Thigh flexion over the pelvis

34, 44, 45, 47

Leg extension over the thigh

39

Thigh abduction

35

14

Thigh adduction

36

Thigh internal rotation

37

Thigh external rotation

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Position in relation to Ercolina

FRONT

SIDE (hip)

BACK

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Exercises

Below is a list of exercises that can be performed with a basic Ercolina or a Poliercolina. Each exercise comes with details on

handle set-up

starting position

execution

main mechanical action

key muscles involved (with pictures included)

any exercises recommended depending on the accessory in use

“other mode” if required by a particular accessory

N.B.: Exercises are presented according to the accessory in use

The following exercises refer to the basic Ercolina (see picture A); exercises can be performed simultaneously with both limbs using the bar (picture B). A similar scenario is described for Poliercolina (picture C and D). Each exercise description comes with a pictorial representation that carries the relevant Symbols A, B, C and D.

Basic Ercolina Poliercolina

Handle Bar Handle Bar

A B C D

Symbols

A B C D

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Exercises that may also involve accessories: Ginny Bench 4840

Snap Hook AC0094

Exercise Bar AC0302

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Exercise 1 FRONTAL ADDUCTION

MAIN MECHANICAL ACTION: KEY MUSCLE INVOLVEMENT

Frontal arm adduction

pectoralis major, serratus anterior, dorsal major, teres major, trapezius

handle set-up top section

BASIC ERCOLINA MODE

1 2

1 - Starting position: standing straight facing Ercolina, upper limb is stretched forwards and upwards, holding the handle fitted in the top section;

2 - How to do it pull the handle downwards keeping the limb in exactly the same position.

RECOMMENDED MODE OTHER MODE

Ginny Bench Bar

Starting Position: sitting facing Ercolina Starting Position: standing facing Ercolina

POLIERCOLINA OPTION

Starting Position: standing or sitting facing Ercolina ...

Starting Position: standing or sitting, facing Ercolina ...

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Exercise 2: LATERAL ADDUCTION


Lateral arm adduction

pectoralis major, serratus anterior, trapezius, subscapular, dorsal major, teres major, coracobrachial, brachial triceps (long head)


BASIC ERCOLINA MODE

1 2

1 - Starting position: standing beside Ercolina, upper limb is stretched outwards and upwards, holding the handle fitted in the top section;

2 - How to do it lower the limb until bringing it to touch the trunk, keeping it in exactly the same position.

RECOMMENDED MODE

Ginny Bench

Starting Position: sitting beside the equipment

POLIERCOLINA OPTION


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Exercise 3: BACK PULL


Lifting the arm at the back, flexing the

forearm over the arm

deltoid, trapezius, rhomboid, levator scapulae, teres major, long pronator, brachial anterior, sternocleidomastoid, brachial biceps, supraspinatus, infraspinatus, teres minor, carpus ulnar flexor, superficial flexor, palmaris longus, carpus radial flexor

handle set-up bottom section

BASIC ERCOLINA MODE

1 2

1 - Starting position: standing facing Ercolina, arm is stretched downwards and backwards, holding the handle fitted in the bottom section;

2 - How to do it flex the arm until it is bent.


Ginny Bench Bar

Starting Position: sitting facing Ercolina Starting position: Standing, back towards Ercolina

POLIERCOLINA OPTION

Starting Position: standing with the back towards Ercolina ...


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Exercise 4: LATERAL RAISE


Arm lateral abduction

(scapulohumeral girdle lift)

deltoid, trapezius, rhomboid, levator scapulae, sternocleidomastoid, supraspinatus


BASIC ERCOLINA MODE

1 2

1 - Starting position: standing beside Ercolina, upper limb is stretched downwards at the back, holding the handle fitted in the bottom section;

2 - How to do it raise the arm outwards and upwards without changing its position.

RECOMMENDED MODE

Ginny Bench

Starting Position: sitting beside Ercolina

POLIERCOLINA OPTION

Starting Position: standing facing Ercolina ...

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Exercise 5: FRONTAL LIFT


Arm frontal abduction (scapulohumeral

girdle lift)

deltoid, trapezius, rhomboid minor, levator scapulae, sternocleidomastoid, rhomboid major, coracobrachialis, brachial biceps, pectoralis major, pectoralis minor


BASIC ERCOLINA MODE

1 2

1 - Starting position: standing with the back towards Ercolina, arm is stretched downwards, holding the handle fitted in the bottom section;

2 - How to do it lift the handle forwards and upwards without changing the arm position.


Ginny Bench Bar


POLIERCOLINA OPTION

Starting Position: standing or sitting with the back towards Ercolina ...

Starting Position: standing, with the back towards Ercolina ...

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Exercise 6: BACK PUSH


Lifting the arm at the back

deltoid (acromial), trapezius, rhomboid, dorsal major, infraspinatus, teres minor, teres major


BASIC ERCOLINA MODE

1 2

1 - Starting position: standing facing Ercolina, arm is stretched downwards and backwards, holding the handle fitted in the bottom section

2 - How to do it lift the equipment backwards and upwards keeping it exactly in the same position.

RECOMMENDED MODE

Ginny Bench

Starting Position: sitting facing Ercolina

POLIERCOLINA OPTION



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Exercise 7: SHOULDER - LIFT


Arm lateral abduction (scapulohumeral

girdle lift)

deltoid, trapezius, rhomboid, dorsal major, infraspinatus, teres minor, teres major, serratus anterior, sternocleidomastoid, levator scapolae, pectoralis major, pectoralis minor


BASIC ERCOLINA MODE

1 2

1 - Starting position: standing beside Ercolina, arm on the outside is stretched downwards, holding the handle fitted in the bottom section;

2 - How to do it lift the shoulder upwards

RECOMMENDED MODE

Ginny Bench


POLIERCOLINA OPTION

Starting Position: standing or sitting facing Ercolina, with arms crossed at the front ...

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Exercise 8: DOWNWARD PUSH


Forearm extension on the arm

brachial triceps, anconeus


BASIC ERCOLINA MODE

1 2

1 - Starting position: standing facing Ercolina, arm is bent and touching the trunk, holding the handle fitted in the top section;

2 - How to do it stretch the forearm out keeping the arm in the same position in relation to the trunk.


Ginny Bench Bar

Starting Position: sitting beside Ercolina Starting position: Standing, facing Ercolina

POLIERCOLINA OPTION


Starting Position: standing or sitting, facing Ercolina ...

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Exercise 9: ARM EXTENSION




handle set-up middle-top section

BASIC ERCOLINA MODE

1 2

1 - Starting position: standing with the back towards Ercolina, arm is up and curled, holding the handle fitted in the middle-top section;

2 - How to do it stretch the forearm out keeping the arm in the same position in relation to the trunk.


Ginny Bench Bar

Starting Position: sitting with the back towards Ercolina

Starting position: Standing, back towards Ercolina

POLIERCOLINA OPTION



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Exercise 10: ARM FLEXION



brachial biceps, brachial anterior, brachioradialis, pronator teres, carpus radial flexor, carpus ulnar flexor, superficial flexor, palmaris longus


BASIC ERCOLINA MODE

1 2

1 - Starting position: standing straight facing Ercolina, arm is stretched, holding the handle fitted in the bottom section; arm touching the trunk,

2 - How to do it flex the forearm over the arm to the maximum, keeping the arm in touch with the trunk.


Ginny Bench Bar


Starting Position: standing, back towards Ercolina

POLIERCOLINA OPTION



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Exercise 11 DOWNWARD TRACTION


Frontal arm adduction, flexing the

forearm over the arm

pectoralis major, brachial biceps, dorsal major, serratus anterior, brachioradialis, pronator teres, radial flexor, ulnar flexor, trapezius, subscapular, brachial anterior, teres major

handle set-up middle section

BASIC ERCOLINA MODE

1 2

1 - Starting position: lying supine on the bench, head towards Ercolina, arms stretched back, holding the handle fitted to the pole in the middle section

2 - How to do it Pull the handle down to a maximum flexion position between arm and forearm.


Ginny Bench Bar


Starting Position: standing, back towards Ercolina

POLIERCOLINA OPTION

Starting position: sitting, back towards Ercolina ... Starting Position: sitting with the back towards

Ercolina ...

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Exercise 12: ARM INTERNAL ROTATION ON TRANSVERSE PLANE


Arm internal rotation

pectoralis major, dorsal major, coracobrachialis, teres major, subscapular, brachial anterior,


BASIC ERCOLINA MODE

1 2

1 - Starting position: standing beside Ercolina, arm is bent and touching the trunk, forearm is flexed towards the equipment holding the handle fitted to the pole in the middle section;

2 - How to do it rotate the arm internally until the handle touches the abdomen.

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Exercise 13: ARM EXTERNAL ROTATION ON TRANSVERSE PLANE


Arm external rotation

brachial triceps (long head), teres minor, infraspinatus, supraspinatus


BASIC ERCOLINA MODE

1 2

1 - Starting position: standing beside Ercolina, arm is bent and touching the trunk, forearm is flexed and touching the abdomen, holding the handle fitted to the pole in the middle section;

2 - How to do it rotate the arm externally pushing the handle outwards

30

Exercise 14: ARM INTERNAL ROTATION


Arm internal rotation on sagittal plane

pectoralis major, dorsal major, coracobrachialis, teres major, subscapular, brachial anterior,


BASIC ERCOLINA MODE

1 2

1 - Starting position: lying on the floor, head towards Ercolina, arms out and bent (elbow at 90 degree angle with forearm upwards), holding the handle fitted to the pole in the bottom section;

2 - How to do it Rotate the arm internally bringing the handle downwards towards the front.

OTHER MODE

Starting position: standing with the back towards Ercolina, arms out, resting and bent …

31

Exercise 15: ARM EXTERNAL ROTATION


Arm exernal rotation on sagittal plane

brachial triceps (long head), teres minor, infraspinatus, supraspinatus


BASIC ERCOLINA MODE

1 2

1 - Starting position: lying supine on the floor, feet towards Ercolina, arms out and bent (elbow at 90 degree angle with forearm towards the equipment), holding the handle fitted to the pole in the bottom section;

2 - How to do it Bring the equipment forwards and upwards, and back again

OTHER MODE

Starting position: standing with the back towards Ercolina, arms out, resting and bent …

32

Exercise 16: LATERAL TILT


Upper body lateral flexion

rectus abdominis, transverse, external oblique, internal oblique, adductor magnus, iliopsoas, external obturator, adductor brevis, gracilis, femural biceps (long head), semimembranosus, semitendinosus, quadratus femoris, longissimus, iliocostalis, quadratus lumborum, dorsal major, serratus posterior inferior, intertransversarii, interspinales, spinalis dorsi, cervicis, capitis, multifidus, semispinalis dorsi, cervicis, capitis, pectineus, psoas minor


BASIC ERCOLINA MODE

1 2

1 - Starting position: standing straight beside Ercolina with the chest tilted towards the equipment, arm on the inside is stretched, holding the handle fitted to the pole in the bottom section

2 - How to do it Bend the chest in the opposite direction

33

Exercise 17: UPPER BODY TWIST


Upper body twist, upper body lateral flexion, forearm flexion over the arm,

arm raise at the front, forearm extension on the arm

rectus abdominis, transverse, external oblique, internal oblique, iliopsoas, psoas minor, erector spinae, brachial triceps, anconeus, brachial biceps, brachial anterior, brachioradialis, pronator teres, carpus radial flexor, carpus ulnar flexor, superficial flexor of the fingers, palmaris longus, subscapular, pectoralis major, coracobrachialis, teres major, serratus anterior, femoral quadriceps long head, adductor magnus, adductor medius, adductor minor


BASIC ERCOLINA MODE

1 2

1 - Starting position: standing with the back towards Ercolina, legs in a split stance, upper body bent backwards and turned, one arm raised backwards and upwards, holding the handle fitted to the pole in the bottom section;

2 - How to do it rotate and extend the upper body forwards, bringing the arm holding the handle forwards, flexed and stretched.

34

Exercise 18: HAND - DORSAL FLEXION


Hand dorsal flexion

common extensor of the fingers, extensor of the little finger, carpus ulnar extensor, short extensor of the thumb, long extensor of the thumb, extensor of the index finger, extensor radialis brevis, extensor radialis longus


BASIC ERCOLINA MODE

1 2

1 - Starting position: sitting facing Ercolina, forearm rested, hand pronated and pushed downwards holding the handle fitted to the pole in the bottom section;

2 - How to do it flex the hand dorsally

OTHER MODE

Bar


Starting Position: standing facing Ercolina

POLIERCOLINA OPTION

Starting position: sitting facing Ercolina ... Starting Position: sitting facing Ercolina

35

Exercise 19: HAND - PALMAR FLEXION


Hand palmar flexion

carpus radial flexor, flexor along the thumb, superficial flexor, carpus ulnar flexor, palmaris longus, flexor digitorum profundus


BASIC ERCOLINA MODE

1 2

1 - Starting position: sitting facing Ercolina, forearm rested, hand supinated and pushed downwards holding the handle fitted to the pole in the bottom section;

2 - How to do it flex the hand upwards.

OTHER MODE

Bar


Starting Position: standing facing Ercolina

POLIERCOLINA OPTION

Starting position: sitting facing Ercolina ... Starting Position: sitting facing Ercolina

36

Exercise 20: OPENING ON TRANSVERSE PLANE


Arm abduction on transverse plane

deltoid (acromial), large dorsal, teres minor, rhomboid, trapezius (lower), supraspinatus, infraspinatus, serratus anterior


BASIC ERCOLINA MODE

1 2

1 - Starting position: standing facing Ercolina, arm is stretched forwards, holding the handle fitted in the middle section

2 - How to do it bring the arm outwards and backwards, maintaining the same angle between arm and forearm.

RECOMMENDED MODE

Ginny Bench


POLIERCOLINA OPTION

Starting position: standing or sitting facing Ercolina ...

37

Exercise 21: PULLING TO THE CHIN



(scapulohumeral girdle lift), arm lateral abduction

deltoid, trapezius, rhomboid, levator scapulae, carpus radial flexor, carpus ulnar flexor, brachial biceps, supraspinatus, brachial anterior, sternocleidomastoid, superficial flexor, palmaris longus


BASIC ERCOLINA MODE

1 2

1 - Starting position: standing facing Ercolina, arm is stretched downwards, holding the handle fitted in the bottom section

2 - How to do it bring the elbow outwards and upwards to a maximum curl position between arm and forearm.


Ginny Bench Bar

Starting Position: sitting beside Ercolina Starting Position: standing facing Ercolina

POLIERCOLINA OPTION



38

Exercise 22: TRACTION WITH PULLEY MACHINE


Forearm flexion over arm, lifting arm at the back

pectoralis major, dorsal major, deltoid (acromial), trapezius, brachioradialis, pronator teres, carpus radial flexor, carpus ulnar flexor, subscapular, serratus anterior, brachial biceps, brachial anterior, superficial flexor


BASIC ERCOLINA MODE

1 2

1 - Starting position: standing facing Ercolina, upper body is straight, arm is stretched, holding the handle fitted in the middle section

2 - How to do it flex the arm until the equipment touches the abdomen.


Ginny Bench Bar


POLIERCOLINA OPTION

Starting position: standing or sitting facing Ercolina ...


39

Exercise 23: CLOSING ON TRANSVERSE PLANE


Arm adduction on transverse

plane

pectoralis major, coracobrachialis, teres major, subscapular, deltoid (clavicular), serratus anterior, brachial biceps


BASIC ERCOLINA MODE

1 2

1 - Starting position: standing with the back towards Ercolina, arms are stretched out, holding the handle fitted in the upper section;

2 - How to do it bring the arm forwards, maintaining the same angle between arm and forearm.

RECOMMENDED MODE

Ginny Bench


POLIERCOLINA OPTION

Starting position: standing or sitting with the back towards Ercolina ...

40

Exercise 24: ARM STRETCH


Lifting the arm at the front, extending

the forearm on the arm

pectoralis major, deltoid (clavicular), anconeus, pectoralis minor, brachial triceps, serratus anterior, coraco-brachial


BASIC ERCOLINA MODE

1 2

1 - Starting position: sitting on the bench facing Ercolina, arm is bent, holding the handle fitted in the middle section;

2 - How to do it stretch the arm pushing the handle forwards.

POLIERCOLINA OPTION

Starting position: sitting, back towards Ercolina ...

41

Exercise 25: UPWARD STRETCH ON RECLINED BENCH



girdle lift), forearm extension on the arm

pectoralis major, brachial triceps, deltoid, trapezius (superior), levator scapulae, sternocleidomastoid, serratus anterior, anconeus, coraco-brachial, rhomboid, supraspinatus, pectoralis minor


BASIC ERCOLINA MODE

1 2

1 - Starting position: sitting on the reclined bench placed beside Ercolina, arm is bent, holding the handle fitted in the bottom section

2 - How to do it stretch the arm pushing the handle forwards and upwards.

POLIERCOLINA OPTION


42

Exercise 26 UPWARD STRETCH FROM CHEST



girdle lift), forearm extension on the arm

deltoid, brachial triceps, supraspinatus, anconeus, levator scapolae, teres major, trapezius (superior), rhomboid, sternocleidomastoid


BASIC ERCOLINA MODE

1 2

1 - Starting position: sitting on the bench placed beside Ercolina, arm is bent, holding the handle fitted in the bottom section

2 - How to do it stretch the arm pushing the handle upwards.

POLIERCOLINA OPTION


43

Exercise 27: UPWARD STRETCH FROM BEHIND THE HEAD


Lateral arm abduction (scapulohumeral

girdle lift), forearm extension on the arm, extending the forearm on the arm

deltoid, brachial triceps, anconeus, teres major, trapezius (superior), rhomboid, supraspinatus, levator scapolae, sternocleidomastoid, teres major


BASIC ERCOLINA MODE

1 2

1 - Starting position: sitting on the bench with the back towards Ercolina, arms curled, hands by the back of the head, holding the handle fitted to the pole in the bottom section;

2 - How to do it stretch the arms pushing the equipment upwards.

OTHER MODE

Bar


POLIERCOLINA OPTION

Starting Position: sitting with the back towards Ercolina ...


44

Exercise 28: FRONTAL ADDUCTION WITH STRETCH


Frontal arm adduction, forearm

extension on the arm

pectoralis major, serratus anterior, dorsal major, subscapular, deltoid (clavicular), teres major, trapezius (lower), coracobrachialis, pectoralis minor, brachial triceps


BASIC ERCOLINA MODE

1 2

1 - Starting position: lying supine on the bench, head towards Ercolina, arm raised and bent (elbow at 90 degree angle between arm and forearm), holding the handle fitted in the bottom section;

2 - How to do it push the handle forwards, simultaneously stretching the forearm on the arm.

OTHER MODE

Bar

Starting Position: supine on the bench with the back

towards Ercolina

POLIERCOLINA OPTION

Starting Position: supine on the bench with the back towards Ercolina

Starting Position: supine on the bench with the back towards Ercolina

45

Exercise 29: CLOSING ON RECLINED BENCH


Arm lateral abduction

(scapulohumeral girdle lift)

pectoralis major, deltoid, teres major, subscapular, supraspinatus, levator scapulae, coracobrachialis, serratus anterior, trapezius (superior), brachial biceps, sternocleidomastoid, rhomboid


BASIC ERCOLINA MODE

1 2

1 - Starting position: sitting on the reclined bench placed beside Ercolina, arm is stretched out, holding the handle fitted in the bottom section;

2 - How to do it bring the arm from the side to the front and outwards, maintaining the same angle between arm and forearm.

POLIERCOLINA OPTION


46

Exercise 30: ARM EXTENSION





BASIC ERCOLINA MODE

1 2

1 - Starting position: lying supine on the bench, back towards Ercolina, arms curled, holding the handle fitted in the bottom section

2 - How to do it extend the forearm on the arm until it is stretched, bringing the handle to the front.

OTHER MODE

Bar

Starting position: Standing, facing Ercolina

POLIERCOLINA OPTION



47

Exercise 31: ARM KICKBACK





BASIC ERCOLINA MODE

1 2

1 - Starting position: facing Ercolina, one knee on the bench, chest is bent forward with one hand on the bench; other arm is down and bent with the arm touching the trunk, holding the handle fitted in the bottom section;

2 - How to do it extend the forearm on the arm until it is fully stretched.

48

Exercise 32: ARM FLEXION



brachial biceps, brachial anterior, brachioradialis, pronator teres, carpus radial flexor, carpus ulnar flexor, superficial flexor, palmaris longus


BASIC ERCOLINA MODE

1 2

1 - Starting position: sitting on the bench placed facing Ercolina, arms are stretched, holding the handle fitted in the bottom section;

2 - How to do it flex the forearm on the arm until closing the angle at the elbow completely.

OTHER MODE

Bar

Starting position: Standing, facing Ercolina

POLIERCOLINA OPTION

Starting Position: sitting facing Ercolina ... Starting Position: sitting facing Ercolina ...

49

Exercises that may also involve accessories:

Ankle strap AC0059

Snap Hook AC0094

Corona Mat 185 11000

Bench 04820

50

Exercise 33: BACKWARD LEG RAISE


Thigh backward flexion at the hips

gluteus maximus, piriformis, biceps femoris (long head), adductor magnus, semimembranosus, semitendinosus


BASIC ERCOLINA MODE

1 2

1 - Starting position: standing straight facing Ercolina, ankle strap fitted to the pole in the bottom section

2 - How to do it kick the leg backwards, keeping it straight.

OTHER MODE

Starting Position: standing straight facing Ercolina,

upper body bent forwards

51

Exercise 34: FORWARD PULL


Flexing the leg on the thigh, flexing the

thigh forward on the pelvis

rectus femoris, iliopsoas, adductor brevis, adductor longus, sartorius, pectineus, tensor fasciae latae, plantar, gracilis, semitendinosus, semimembranosus, biceps femoris, popliteal, gastrocnemius


BASIC ERCOLINA MODE

1 2

1 - Starting position: sitting on the floor facing Ercolina, legs straight, ankle fitted on the pole in the bottom section;

2 - How to do it flex the leg bringing the knee to the chest

52

Exercise 35: LATERAL LEG RAISE


Thigh abduction

gluteus maximus, gluteus medius, gluteus minimus, tensor fasciae latae, piriformis


BASIC ERCOLINA MODE

1 2

1 - Starting position: standing straight beside Ercolina, ankle strap on the outer leg and attached to the pole in the bottom section;

2 - How to do it raise the leg sideways.

OTHER MODE


Starting position: sitting on the floor facing Ercolina

53

Exercise 36: INWARD LEG RAISE


Thigh abduction

adductor magnus, adductor brevis, adductor longus, pectineus, iliopsoas, obturator externus, gracilis


BASIC ERCOLINA MODE

1 2

1 - Starting position: standing straight beside Ercolina, ankle strap on the outer leg which is raised sideways, and fitted to the pole in the bottom section;

2 - How to do it kick the leg inwards crossing it at the front.

OTHER MODE


Starting Position: sitting on the floor facing Ercolina

54

Exercise 37: THIGH INTERNAL ROTATION


Flexing the thigh at the pelvis, rotating

the thigh inwards

pectineus, sartorius, adductor brevis, adductor longus, adductor magnus


BASIC ERCOLINA MODE

1 2

1 - Starting position: Sitting beside Ercolina with feet on the floor, ankle strap on the instep of the foot that is nearer the equipment and fitted to the pole in the bottom section;

2 - How to do it Rotate the thigh inwards until the instep touches the knee of the outer leg.

55

Exercise 38: THIGH EXTERNAL ROTATION


Thigh external rotation

gluteus maximus, gluteus medius, gluteus minimus, piriformis, internal obturator, superior gemellus, inferior gemellus, quadratus femoris


BASIC ERCOLINA MODE

1 2

1 - Starting position: Sitting beside Ercolina with inner foot on the floor, outer leg is bent over the other knee, ankle strap on the instep of the foot that is facing the equipment and attached to the pole in the bottom section;

2 - How to do it Rotate the thigh outwards until the foot touches the floor.

56

Exercise 39: LEX EXTENSION OVER THE THIGH


Leg extension over the thigh

femoral quadriceps


BASIC ERCOLINA MODE

1 2

1 - Starting position: Sitting on the bench with the back towards Ercolina, leg crossed over the knee with ankle strap attached to the bottom section;

2 - How to do it extend the leg on the thigh.

57

Exercise 40: LEG CURL


Leg curl over thigh

sartorius, plantar, gracilis, semitendinosus, semimembranosus, biceps femoris, popliteal, gastrocnemius


BASIC ERCOLINA MODE

1 2

1 - Starting position: lying prone with the back towards Ercolina, ankle strap on the straight leg and fitted to the pole in the bottom section

2 - How to do it flex the leg over the thigh until closing the angle at the knee.

58

Exercises that may also involve accessories:

Accessory: Ab bench

N.B.

should you wish to make the exercise more difficult for the muscles, you can place the end of the bench on a

higher step

59

Exercise 41: SIT-UPS WITH FLEXED LEGS


Flexing the thigh over the pelvis, flexing

the lumbosacral rachis forwards

rectus abdominis, transverse, external oblique, internal oblique

Bench set-up Resting on the second or third step of the wall bar

BASIC ERCOLINA MODE

1 2

1 - Starting position: supine on the bench, head towards Ercolina, arms stretched upwards holding the third or fourth step of the wall bar, legs flexed

2 - How to do it raise the legs forwards and upwards, lifting the pelvis off the surface.

OTHER MODE

Corona Mat 185 - 11000

Starting position: supine on the floor, head towards Ercolina

60

Exercise 42: SIT-UPS WITH BENT LEGS


Flexing the lumbosacral rachis

forwards, flexing the pelvis at the thigh.

rectus abdominis, transverse, external oblique, internal oblique


BASIC ERCOLINA MODE

1 2

1 - Starting position: lying supine on the bench with feet towards Ercolina, legs bent and feet locked by the foot support, hands behind the head

2 - How to do it flex the upper body forwards.

OTHER MODE


Starting position: supine on the floor, feet towards Ercolina

61

Exercise 43: PELVIS ROTATION


Upper body twist

rectus abdominis, transverse, external oblique, internal oblique, iliopsoas, pectineus, adductor longus, adductor brevis, sartorius, rectus femoris, psoas minor


BASIC ERCOLINA MODE

1 2

1 - Starting position: supine on the bench, head towards Ercolina, arms stretched upwards holding the third or fourth step of the wall bar, legs straight;

2 - How to do it Open the legs rotating the pelvis to one side, return to starting position and repeat the rotation to the other side

OTHER MODE


Starting position: supine on the floor, head towards Ercolina

62

Exercise 44: TWISTING SIT-UPS


Flexing the lumbosacral rachis forwards, twisting the trunk, flexing the

pelvis at the thigh

rectus abdominis, transverse, external oblique, internal oblique, iliopsoas, pectineus, adductor longus, adductor brevis, sartorius, rectus femoris, psoas minor

Bench set-up Resting on the first or second step of the wall bar

BASIC ERCOLINA MODE

1 2

1 - Starting position: sitting on the bench with feet towards Ercolina, legs bent and feet locked by the foot support, hands behind the head

2 - How to do it Performing an oblique twist with the upper body, come in contact with the bench with one side and return to a seated position; repeat the twist on the other side

OTHER MODE


Starting position: supine on the bench, feet towards Ercolina

63

Exercise 45: DORSAL EXERCISES


Lumbosacral rachis extension

gluteus maximus, piriformis, biceps femoris (long head), adductor magnus, semimembranosus, semitendinosus, quadratus femoris, longissimus, iliocostalis, quadratus lumborum, dorsal major, serratus posterior inferior, intertransversarii, interspinales, spinalis dorsi, cervicis, capitis, multifidus, semispinalis dorsi, cervicis, capitis

Bench set-up Resting on the first step of the wall bar

BASIC ERCOLINA MODE

1 2

1 - Starting position: lying prone on the bench, head towards Ercolina, arms stretched upwards holding the second step of the wall bar, legs straight

2 - How to do it raise the legs backwards.

OTHER MODE


Starting position: prone on the floor, head towards Ercolina

64

Exercise 46: OBLIQUE MUSCLES


Trunk lateral flexion



BASIC ERCOLINA MODE

1 2

1 - Starting position: lying on the bench on one side, head towards Ercolina, arms stretched upwards, holding the pole on the wall bar

2 - How to do it flex the upper body to the side, lifting the pelvis off the bench

OTHER MODE


Starting position: lying on one side on the floor, head towards Ercolina

65

Exercise 57: LATERAL FLEXION


Trunk lateral flexion



BASIC ERCOLINA MODE

1 2

1 - Starting position: lying on the bench on one side, feet towards Ercolina, legs stretched and feet secured under the second and third step of the wall bar, hands at the back of the head

2 - How to do it flex the upper body to the side, lifting the trunk off the bench

OTHER MODE


Starting position: lying on one side on the floor, feet towards Ercolina

66

12

Summary table of accessories/exercises

The following table provides a summary of the exercises previously described for each accessory that must or

may be used

Corona Mat

185 11000

Ginny Bench

4840

Wrist-Ankle Strap

AC0299

Exercise Bar AC0302

Bench 04820

16, 17, 334, 35, 36, 40

1, 2, 3, 4, 5, 6, 8, 9, 10, 11, 14, 15, 18, 19, 20, 21, 22, 23, 24, 25, 26, 27, 28, 29, 30, 32, 37, 38, 39

33, 34, 35, 36, 37, 38, 39

1, 3, 5, 8, 9, 10, 11, 18, 19, 21, 22, 28, 30, 32

37, 38, 39

Poliercolina 07415

Corona Mat 185

11000

Ginny Bench

4840

Wrist-Ankle

Strap AC0299

Exercise Bar

AC0302

Ab Bench 04720

16, 17, 334, 35, 36, 40, 44, 45, 46, 47, 48, 49, 50

1, 2, 3, 4, 5, 6, 8, 9, 10, 11, 18, 19, 20, 21, 22, 23, 24, 25, 26, 27, 28, 29, 30, 32, 37, 38, 39,

33, 34, 35, 36, 37, 38, 39

1, 3, 5, 6, 8, 9, 10, 11, 18, 19, 21, 22, 28, 30, 32

41, 42, 43, 44, 45, 46, 47

67

Bibliography Pellis G.: Allenamento per la forza, Nuova Atletica dal Friuli, Udine, Associazione Sport e Cultura, 1988; Pellis G.: TOP3 - Systemes hardware et software pour l'evaluation des caracteristiques mecaniques

musculaires et d'elaboration de planning de travail pour la reeducation post-traumatique et pour l'entrainement sportif, atti del convegno "Pour une preparation physique scientifique", Universite de Borgogne, Dijon, 08.12.96;

Pellis G., Tavagnutti M.: Allenamento: Valutazione, Programmazione, Controllo. Concetti scientifici -

Soluzioni informatiche, Ed. DiGiPress Gorizia, 1998;

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