Fitness @ Dean Porter Park

Located inside Dean Porter Park are ## brand new, state-of-the-art exercise stations. Equipment such as pull-up bars, leg presses, and bench machinery are available.

Combo Lat Pull-Down & Chest Press

Function:

Chest Press: Strengthens chest, shoulders, upper and mid abs, forearms, and triceps.

Lat Pull-Down: Strengthens upper back shoulders biceps and core.

Instructions:

Chest Press: Sit on seat. Grip handles with hands and push straight forward until arms are extended. Hold and slowly return to start position. Do not lock your elbows.

Lat Pull-Down: Sit on seat. Grip handles with hands and pull towards your shoulders. Hold and slowly return to start position.

Leg Press

Function:

Strengthens quadriceps, hamstrings, calves, glutes and abdominals.

Instructions:

Sit on seat with legs braced against foot pad. Push body away from the footrest. Hold then slowly return to start position. Do not lock your knees.

Rowing Machine

Function:

Strengthens upper back, lower back, shoulders, biceps, and forearms

Instructions:

Sit on seat with feet braced against foot rest. Grasp handles in hands and pull towards your center. Hold and slowly return to start position.

Pull-Up & Dip Station

Function:

Strengthens chest, shoulders, upper and mid abdominals, forearms and triceps.

Instructions:

Pull-Ups: Jump up if necessary, grip handles with hands, then pull your body upward until the chin is level with or above the handle. Lower body and then repeat according to your capability.

Dips: Jump up if necessary, grasp bars with hands supporting body with straight arms. Bend arms to lower body. Return slowly to start position. Do not lock elbows.

Leg Lifts: Stand facing away from equipment. Place back against backrest and grasp handles. Raise legs off the ground at a 90 degree angle.

Hand Bike

Function:

Strengthens quadriceps, hamstrings, calves, glutes and abdominals.

Instructions:

Sit on seat with legs braced against foot pad. Push body away from the footrest. Hold then slowly return to start posistion. Do not lock your knees.

Combo Leg Extension & Leg Curl

Function:

Leg Extensions: Strengthens Gluteals/Rear, Quadriceps/Front of thighes and calves.

Leg Curl: Strengthens hamstrings and glutes.

Instructions:

Leg Extensions: Sit on seat with back flat against backrest. Place feet under foot holders. Slowly straighten legs. Hold then slowly return to start position. Do not lock knees.

Leg Curl: Lie on your stomach on bench, grasp handles with hands and place ankles under foot holders. Bend legs slowly. Hold and return to starting position.

Butterfly M/C, Single

Function:

Develops chest, front shoulders, upper and mid-abdominals.

Instructions:

Sitting on the seat place hands or forearms on the long boards, pull arms together then expand chest to release. Return slowly to start position.

Stair Climber, Single

Function:

Strengthens quadriceps, hamstrings, calves, glutes and abdominals and forearms.

Instructions:

Grasp handles with hands and place feet on pedals. Move legs in a stair climbing motion. Do not lean forward during exercise.