Technogym UNICA User manual

User
manual

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6
2 Using Unica
2 Using Unica
2.1 Easy start for pectoral y
and chest press
Unica is equipped with an easy start function which helps prevent joint strain
or unnatural positions during the initial phases of the pectoral y and chest
press exercises.
This function reduces the load on the upper lever arms of Unica (used for pectoral
y and chest press), allowing you to lower them using your legs before grasping
or releasing them; therefore, before doing an exercise with the upper lever arms,
set up the equipment for the easy start function as follows:
- Make sure that the cable is NOT
attached to the lower hook (6) used
for training the legs (leg extensions)
- Sit down with your legs behind the
padded rollers
- Extend your legs.

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In this way, your legs help support the
weight of the upper levers, allowing
you to grasp the handgrips correctly
before starting the exercise.
During the return phase of the last
repetition, extend your legs again;
perform the movement slowly until
you feel the weight on your legs;
accompany the handgrips back to
their rest position.

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2 Using Unica
2.2 Exercises
Warning
Carefully check the illustrations of the exercises and pay particular
attention to the position you should have on the equipment.
1 Mid lat pull down
This is the basic exercise for toning the muscles
of the upper back. It is suitable for training for all
types of sports and for correcting certain posture
defects. È indicato per la preparazione atletica di
tutti gli sport e nel trattamento di alcuni difetti
della postura.
Muscles used: latissimus dorsi and biceps
Movement:
- attach the lat bar to the hook
- sit down facing the weight stack and grasp
the bar as shown in the gure
- pull the bar down to your chest.
The exercise can also be done with a reverse
grip (palms facing behind you: see exercise 18).

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2 Rowing
This exercise works the latissimus dorsi and
strengthens the rotator cuff muscles of the
shoulder; it is an important exercise for the
correct alignment of the shoulder joint.
Muscles used: latissimus dorsi, rear deltoid,
rhomboids
Movement:
- sit facing the weight stack and grasp the upper
handgrips as shown in the gure
- pull towards your chest, keeping your elbows
aligned with the handgrips. Squeeze your
shoulder blades together and down while you
are pulling.
Warning
Adjust the seat height so that the handgrips are initially at eye level.

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3 Up/right row
This is a lifting exercise which strengthens the
upper back and shoulder muscles. It is important
for the prevention of shoulder pain.
Muscles used: deltoid and trapezius
Movement:
- attach the lat bar to the lower hook and grasp
it with your hands close together, palms facing
downward
- standing facing the weight stack, pull the bar
up to your chin, keeping your elbows level with
the bar.
Warning
Be careful not to arch your lower back during the exercise.

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4 Chest Press
This is the basic exercise for strengthening the
chest.
Together with the seated row (2) exercise, it
forms the basis for the balanced training of the
upper body.
Muscles used: pectorals, anterior deltoid, triceps
Movement:
- detach the low cable used for leg training to
activate the easy start function
- sit down, use your legs to help move the
handgrips forward and then grasp them as
shown in the gure
- push forward, keeping your elbows wide and
level with the handgrips
- keep your back pressed against the backrest
- when lifting light weights, do not do the
exercise too quickly or fully extend your arms.
Warning
Adjust the seat height so that your elbows are at shoulder height.
To avoid straining the shoulder joint, use the easy start function at the
beginning and end of the exercise.

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5 Pectoral y
This exercise isolates the pectoral muscles.
Muscles used: pectorals and anterior deltoid
Movement:
- detach the low cable used for leg training to
activate the easy start function
- sit down with your back toward the backrest
- with the help of the easy start function, place
your forearms behind the padded rests and
grasp the bars, as shown in the gure. The
correct grip is with your elbows at shoulder
height
- push your arms toward each other until the
padded rests touch.
Warning
Adjust the seat height so that your elbows are at shoulder height.

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6 Shoulder press
This exercise works the entire chain of muscles
used for pushing with the arms. It strengthens
the shoulder joint.
Muscles used: deltoid, triceps, trapezius
Movement:
- sit on the equipment and grasp the lower
handgrips, as shown in the gure
- lean forward with your upper body until your
chest is on the padded rest
- extend your arms, without moving your torso
7 Triceps extension
This is an arm extension exercise, essential in
training for sports that involve throwing, wich
requires power in the arms.
Muscles used: triceps
Movement:
- attach the lat bar to the hook
- standing, with your back toward the weight
stack, bring the bar to chest height
- grasp the bar with your hands about 15 cm apart
- keeping your elbows close to your sides,
press the bar down until your arms are fully
extended.

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8 Arm curl
This exercise isolates the biceps. Together with
the triceps exercises, it helps to build strong,
balanced arms.
Muscles used: biceps
Movement:
- sit leaning slightly forward, with your chest
against the padded rest
- rest your arms on the front of the padded rest,
with your elbows in line with the fulcrum of
the lever
- grasp the handgrips and curl your forearm
toward your arm, without moving your torso.

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9 Leg extension
This is the basic movement for isolating the
quadriceps muscle, and is used with opportune
adjustments both for athletic training and
rehabilitation.
Muscles used: quadriceps
Movement:
- attach the low cable for training the legs
- sit down, leaning slightly backward
- place your feet behind the thrust rollers
- push against the rollers with your shins
and extend your legs. The return movement
should be slower than the outward movement.
Warning
Be careful not to perform the outward movement too quickly.

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10 Abdominal crunch
This exercise trains the rectus abdominis
muscles, which are used for maintaining correct
posture as well in all sports activities. In addition,
well toned abdominal muscles are essential for
the prevention of backache.
Muscles used: rectus abdominis
Movement:
- attach the lat bar to the hook
- sit down, holding the bar behind your neck
- curl your torso forward, contracting your
abdominal muscles.

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11 Side leg raise
This exercise isolates the muscles of the outer
thigh. When done with low weights it is excellent
for increasing the mobility of the hip joint.
Muscles used: abductors
Movement:
- attach the ankle strap to one leg
- attach the ankle strap to the lower hook
- stand with one hip toward Unica, and the leg
with the ankle strap on the outside, resting
the hand on the side opposite the ankle strap
on the padded rest
- lift your leg out to the side, trying to keep
your body as straight as possible; perform
this movement smoothly, without stopping
at any point
- the return movement must be slow and
controlled.

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12 Leg adduction
This is an isolation exercise which tones the
muscles of the inner thigh.
Muscles used: adductors
Movement:
- attach the ankle strap to one leg
- attach the ankle strap to the lower hook
- stand with one hip toward Unica, and the leg
with the ankle strap toward the equipment,
resting the hand on the side with the ankle
strap on the padded rest
- to start the movement, open the leg with ankle
strap out to the side
- then swing the leg inward, crossing in front
of the supporting leg; perform this movement
smoothly, without stopping at any point
- the return movement must be slow and
controlled.

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13 Rear leg kick
This is the basic movement for isolated training
of the gluteus.
Muscles used: gluteus and hamstrings
Movement:
- attach the ankle strap to one leg
- attach the ankle strap to the lower hook
- stand in front of the equipment, far enough
away from it for the cable to be taut
- rest your hands on the padding, so that your
torso is leaning slightly forward
- kick back the leg with the ankle strap, keeping
it slightly exed, with a smooth and controlled
motion.
Warning
Be careful not to arch your lower back during this exercise.

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14 Standing calf
This movement strengthens the calf muscles,
and is especially important in training for
jumping and sprinting sports. When done with
low weights and a wedge under the front of the
foot, it improves ankle mobility.
Muscles used: soleus and gastrocnemius
Movement:
- attach the lat bar to the hook
- standing in front of the equipment, grasp the
bar with your palm facing down; your hands
must be spaced shoulder width apart
- rise onto the toes of your foot, moving only
your calves; keep your legs and arms straight.

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15 Biceps curl
Compared with the seated biceps curl (8), the
standing curl allows you to use heavier weights
and also strengthens the shoulder muscles
which stabilize the movement.
Muscles used: biceps
Movement:
- attach the lat bar to the hook
- standing in front of the equipment, grasp the
bar with your palms facing toward you;
- your hands must be shoulder-width apart,
your arms completely extended, and your
knees slightly exed
- curl your forearm toward your upper arm,
without moving your elbows or arching your
back.

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16 90° triceps kickback
Compared to the triceps extension (7), this
exercise works one arm at a time instead of both
arms together, and requires greater stabilization
of the torso.
Muscles used: triceps
Movement:
- attach the handle to the lower hook
- stand in front of the equipment, bending
forward at the hips so that your back is at
and nearly parallel to the oor, legs slightly
exed
- grasp the handle with your palm facing down;
place your other hand on the padded rest
- extend your forearm upward, keeping your
elbow close to your side.

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17 90° lateral raise
This is an isolation exercise for the deltoid,
reserved for advanced users who have already
acquired a good form.
Muscles used: deltoid, trapezius, rhomboids
Movement:
- attach the handle to the lower hook
- standing with your side toward Unica, bend
forward at the hips so that your back is nearly
parallel to the oor, knees slightly exed
- the arm you are working is on the outer side
and exed, as shown in the gure; place the
opposite hand on the padded rest
- starting with the handle between your legs,
sweep your arm out to the side in an arc until
the handle reaches shoulder height
- perform the raise using only your shoulder
joint, without moving or twisting your torso.

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18 Mid lat pull down reverse grip
This is the basic exercise for toning the muscles
of the upper back.
It is suitable for training for all types of sports and
for correcting certain posture defects.
Muscles used: latissimus dorsi and biceps
Movement:
- attach the lat bar to the hook
- sit down with your back against the backrest
- grasp the bar with your palms facing toward
you
- pull the bar down to your chest.
The exercise can also be done using a standard
grip (see exercise 1).