Dip
Elbow Extension with Shoulder Flexion
Define Your Goals
Reaching Your Goals
To reach your goals, follow a consistent, well-
designed program that provides balanced
development to all parts of the body and includes
both aerobic and strength exercise. Only then
will you meet your goals safely and efficiently.
The workout routines found in this manual are
professionally designed and written to target
specific fitness goals. Should you not find one
specific program to your liking, you can design
your own, based on sound information and the
principles found in this manual.
Design Your Own Program
You may want to design your own personal
program specifically geared to your goals and
lifestyle. Designing a program is easy, as long as
you follow the guidelines below.
Understand fitness and its components:
Improperly designed programs can be dangerous.
Take some time to review this manual as well as
other fitness guides.
Know your current fitness level:
Before you start any fitness program you should
consult a physician who will help you determine
your current abilities.
Identify your goals:
Goals are critical to choosing and designing an
exercise program that fits and enhances your
lifestyle, but so is strategy. It’s important not
to rush the process and try to accomplish too
much too soon. That will lead to setbacks and
discouragement. Instead, set a series of smaller
achievable goals.
Select complementary exercises:
Be sure to pair exercises that address compound
joint movements and single joint movements.
In addition, select exercises that address
complimentary muscle groups.
Put first things first:
During each session, first work muscle groups that
need the most training.
Remember your cardiovascular component:
Any fitness program must contain a cardiovascular
fitness component to be complete. So complement
your resistance training with aerobic exercise such
as walking, running, or bicycling.
Training variables:
When designing your own program there are
several variables that, when mixed properly, will
equal the right fitness formula for you. In order to
find out the best formula, you must experiment
with several combinations of variables.
The variables are as follows:
• Training Frequency: The number of times you
train per week. We recommend daily activity
but not daily training of the same muscle
group.
• Training Intensity: The amount of resistance
used during your repetition.
• Training Volume: The number of repetitions
and sets performed.
• Rest intervals: The time you rest between sets
and the time you rest between workouts.
Once you’ve established a base of fitness,
follow these basic principles
:
• Isolate muscle groups: Focus work on specific
muscle groups.
• Progressive Loading: The gradual systematic
increase of repetitions, resistance and exercise
period.
Nautilus
®
VKR Exercises
Muscles Worked:
Triceps, Anterioir Deltoids
Success Tips:
• Be very careful when lowering the body.
Use control and watch your range of
motion, taking care not to over-extend the
shoulder or over-flex the elbow
Start:
• Face the machine, place your feet in the
foot rests and grasp the handles using a
neutral grip., thumbs positioned inward.
• Extend your arms almost straight - elbows
and wrists positioned directly in line with
your shoulders.
• Keep your knees bent comfortably - do not
exceed a 90˚ angle.
Action:
• Slowly lower your body in a controlled
motion. Allow your elbow to bend to
nearly 90˚.
• Keep your shoulders positioned over your
hands.
• Return to Start position by straightening
your arms.
Finish
Start
Muscles Worked:
Rectus Femorus, Iliacus,
Psoas Major, Psoas Minor, Rectus Abdominus
Success Tips:
• Keep hip flexors and abs tight throughout
motion.
• Do not use momentum to throw your legs
up into position.
• Stabilize your chest and shoulders.
Start:
• Facing away from the equipment, put your
feet on the support bar and your forearms
on the pads.
• Grasp the handles and stabilize your upper
body.
• Let your legs hang freely, so that your feet
are not on the machine or on the ground.
Action:
• Slowly move your thighs upward to 90˚ of
hip flexion.
• While tightening with your abs, curl your
spine slowly at the end of the motion.
• Let the lower leg hang freely, using only
your hip flexors and abs control the
movement.
• Slowly return to the Start position, keeping
tension in the muscles.
Vertical Knee Raise
Hip Flexion with Knee Flexion
Finish
Start
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