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Bowﬂex Xtreme

®

2 SE Owner’s Manual

20 Minute Better Body Workout

Frequency: 3 Days Per Week (M-W-F) Time: About 20 Minutes

Start by performing one set of each exercise. Warm up with a light resistance that you can perform easily for 5 -10 reps without
fatiguing. Focus on practicing and learning your technique before increasing the resistance. Then move to a more challenging
resistance that you can perform no less than 10 reps and no more than 15 reps without your form deteriorating. As you become
stronger, you can advance to two sets for each exercise. Complete all sets of each exercise before moving on to the next one. Rest 30
to 45 seconds between sets. Move slowly on each rep. Use a pace that would allow you to stop the movement instantly at any point in
the rep. Count three seconds up and three seconds down and work to fatigue during each set.

Advanced General Conditioning

Frequency: 4 Days Per Week (M-T-TH-F) Time: About 35-45 Minutes

When you are proficient in performing the exercise techniques of the above routine and are no longer realizing results, or have become

JUSTPLAINBOREDITISTIMETOCHANGEYOURPROGRAM9OUCANINCREASEYOURTRAININGWITHTHIShSPLITSYSTEMvROUTINETHATWORKSOPPOSING

muscle groups on different days. To do this, you’ll increase your resistance when you can perform 12 reps perfectly, and you’ll increase
your volume by performing more sets and more exercises. Move slowly on each rep. Use a pace that would allow you to stop the
movement instantly at any point in the rep. Count three seconds up and three seconds down and work to fatigue during each set.

Body Part

Chest
Back
Shoulders
Arms

Legs
Trunk

Exercise

Bench Press
Seated Lat Rows
Crossover Rear Deltoid Rows
Biceps Curl
Triceps Pushdown
Leg Extension
Standing Low Back Extension
Seated Abdominal Crunch

Sets

1-2
1-2
1-2
1-2
1-2
1-2
1-2
1-2

Reps

10-15
10-15
10-15
10-15
10-15
10-15
10-15
10-15

Body Part

Back

Shoulders

Arms

Trunk

Exercise

Seated Lat Rows

Seated Lat Pulldowns

Crossover Rear Deltoid Row

Biceps Curl

Reverse Curl

Standing Low Back Extension

Seated Abdominal Crunch

Sets

1-3

1-3

1-3

1-3

1-3

1-3

1-3

Reps

10-12

10-12

10-12

10-12

10-12

10-12

10-12

Body Part

Chest

Shoulders

Arms

Legs

Exercise

Bench Press

Seated Shoulder Press

Triceps Pushdown

Biceps Curl

Leg Extension

Sets

1-3

1-3

1-3

1-3

1-3

Reps

10-12

10-12

10-12

10-12

10-12

Day 1 & 3

Day 2 & 4

The Workouts

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Содержание Bowflex Xtreme 2 SE

Страница 1: ...The Bowflex Xtreme 2 SE Home Gym Owner s Manual and Fitness Guide 001 7032 013011E ...

Страница 2: ...Bowflex Xtreme 2 SE home gym Also locate and read all warning labels that are posted on the machine It s important to understand how to properly perform each exercise before you do so using Power Rod Resistance With all of the fitness choices available today finding the best workout equipment for your needs can be very confusing Everyone at Nautilus would like to thank you for selecting the Bowfle...

Страница 3: ... 38 Reverse Grip Pulldowns w Hand Grips 38 Crossover Wide Pulldowns w Hand Grips 39 Crossover Narrow Pulldowns w Hand Grips 39 Pulldowns 40 Stiff Arm Pulldowns 40 Seated Lat Pulldowns 41 Seated Wide Lat Pulldowns 41 Arm Exercises Triceps Pushdown w Hand Grips 42 Triceps Hammer Pushdown 42 Triceps Pushdown w Bent Lat Bar 43 Single Arm Pushdown 43 Triceps Extension 44 Cross Triceps Extension 44 Hamm...

Страница 4: ...er this weight s 4HIS MACHINE IS FOR HOME USE ONLY s O NOT WEAR LOOSE CLOTHING OR JEWELRY 4HIS MACHINE CONTAINS MOVING PARTS O NOT PUT FINGERS OR OTHER OBJECTS into moving parts of the exercise equipment s LWAYS WEAR RUBBER SOLED ATHLETIC SHOES WHEN YOU USE THIS MACHINE O NOT USE THE MACHINE WITH BARE FEET OR only wearing socks s 3ET UP AND OPERATE THIS MACHINE ON A SOLID LEVEL HORIZONTAL SURFACE ...

Страница 5: ...t s Obtain read and understand the owner s manual provided with this ﬁtness equipment prior to use s Replace this or any other warning label if damaged illegible or missing Locate and read all safety warnings on the machine before using it Replace any warning label if it is damaged illegible or missing If you need replacement labels call a Nautilus Representative Refer to the Contacts page at the ...

Страница 6: ... barra 4 WARNING The Maximum User Weight for this machine is 300 pounds 136 KG This machine is for Home use only WARNUNG Das Maximale Belastungsgewicht für diese Maschine beträgt 136 kg Dieses Gerät ist nur für die nutzung im Heimbereich fregegeben AVERTISSEMENT Le poids maximum de l utilisateur pour cette machine est de 136 kg 300 livres Cet équipement est destiné à un usage privé uniquement ADVE...

Страница 7: ...x 82 208 cm high Workout Area 96 244 cm long x 78 198 cm wide Number of Exercises Over 70 Power Rod Resistance 210 lbs 95 kg Nominal Power Rod Upgradability 310 lbs 141 kg 410 lbs 186 kg User Weight Limit 300 lbs 136 kg Meets EN957 1 Class H EN957 2 Class H Meets ASTM F2276 05 ASTM F2216 05 Product Specifications Specifications Approvals ...

Страница 8: ...o Know Your Machine Power Rod Resistance Rods Rod Hook Lat Tower Seat Back Pad Seat Base Frame Platform Rod Caps Cable Hand Grip Rod Box Lower Pulley Squat Station Center Cross Bar Leg Attachment v ENT AT Bar Pulley Abdominal Bar Seat Locking Pin ...

Страница 9: ...d 186 kg capacity you will have an additional one or two pair of 50 lb 22 5 kg rods respectively Connecting the Power Rod Unit to the Cables You may use one rod or several rods in combination to create your desired resistance level To hook multiple rods up to one cable bend the closest rod toward the cable and place the cable hook through that rod cap You can then hook up the next closest rod thro...

Страница 10: ... for every muscle group There are a few things you will need to remember to get the most from your Bowflex Xtreme 2 SE home gym Pulleys Slider Pulleys The Bowflex Xtreme 2 SE HOME GYM COMES WITH ADJUSTABLE h3LIDERv PULLEYS WHICH CAN BE PERSONALIZED FOR your body by adjusting them to widths that ﬁt your unique physique There are Slider Pulleys on the Lat Tower 2 positions per side Center Cross Bars...

Страница 11: ...ar Keep your body weight centered on the machine seat or base frame platform while exercising When using the machine for standing leg exercises always hold the Lat Tower of the machine for stability Do not make any adjustments to the seat while sitting on it Do not stand on the seat All exercises in this manual are based on the calibrated resistance and capacity levels of this machine Only exercis...

Страница 12: ...gh the cuff so that the foam pad rests on the back of your hand Then grasp the remainder of the grip that is sitting in your palm This method of gripping is great for exercises like front shoulder raises or any exercise where your palm is facing down Ankle Cuff Grip The cuff opening can be made larger to accommodate the ankle Simply insert your hand in the cuff and slide it away from the handle In...

Страница 13: ...ore using the grips straps lat bar or ab harness make sure that all fasteners are in place and tightened Make sure that auxiliary cables for the lat bar and leg extension are securely fastened to the primary cables on the unit Always use the lock knob on the slider to secure pulleys Do not allow pulleys to change position during any exercise Always use the bar holders to support the lat bar or rem...

Страница 14: ...placed immediately Only manufacturer supplied components should be used to maintain repair the equipment Clean the bench with a non abrasive household cleaner after each use This will keep it looking new Do not use AUTOMOTIVE CLEANER WHICH CAN MAKE THE BENCH TOO hSLICK v This product its packaging and components contain chemicals known to the State of California to cause cancer birth defects or re...

Страница 15: ... your sport is to train for power using the correct joint movements as described in this manual Then practice the skill associated with your sport learning to apply this newly achieved power Body Composition is the ratio of fat weight fat to lean weight muscles bones and tissue As you age the ratio shifts The fat weight increases and the lean weight decreases Training for muscle strength will gene...

Страница 16: ... 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...

Страница 17: ...e is the cool down Gradually reduce the level of exercise intensity so that blood does not accumulate in one muscle group but continues to circulate at a decreasing rate Remember to gradually move yourself into a relaxed state Breathing The most important part of breathing during exercise is quite simply that you do it Breathing in or out during the actual performance is not dependent upon the dir...

Страница 18: ...N BORED IT IS TIME TO CHANGE YOUR PROGRAM 9OU CAN INCREASE YOUR TRAINING WITH THIS hSPLIT SYSTEMv ROUTINE THAT WORKS OPPOSING muscle groups on different days To do this you ll increase your resistance when you can perform 12 reps perfectly and you ll increase your volume by performing more sets and more exercises Move slowly on each rep Use a pace that would allow you to stop the movement instantl...

Страница 19: ... or just want a variation to your normal routine Perform this program training 2 days resting 1 to 2 Perform all exercises to near failure stopping at the point that your technique starts to deteriorate Rest only 20 30 seconds between sets As you get stronger increase the number of sets you perform Move slowly on each rep Use a pace that would allow you to stop the movement instantly at any point ...

Страница 20: ...ement as you lower the weight Move slowly on each rep Use a pace that would allow you to stop the movement instantly at any point in the rep Count three seconds up and three seconds down and work to fatigue during each set Body Part Chest Shoulders Exercise Bench Press Chest Fly Seated Shoulder Press Crossover Rear Deltoid Row Lateral Shoulder Raise Shoulder Shrug Sets 2 4 2 4 2 4 2 4 2 4 2 4 Reps...

Страница 21: ...ounds of Circuit 1 add one round of Circuit 2 Add additional rounds of Circuit 2 as your fitness level increases Repeat process with Circuit 3 Do not let your heart rate exceed 220 minus your resting heart rate Perform each rep of each exercise slowly and with perfect technique Count three seconds up and three seconds down Circuit 1 Circuit 2 Body Part Chest Legs Back Trunk Exercise Bench Press Sq...

Страница 22: ...2 Add additional rounds of Circuit 2 as your fitness level increases Do not let your heart rate exceed 220 minus your resting heart rate Perform each rep of each exercise slowly and with perfect technique Count three seconds up and three seconds down Any type of aerobic exercise can be used for this routine Some examples are jumping jacks jogging in place or stair climbing Body Part Chest Aerobic ...

Страница 23: ...s you move cramp the muscle at the point of full contraction and resist the movement as you lower the weight Move slowly on each rep Use a pace that would allow you to stop the movement instantly at any point in the rep Count two seconds up and four seconds down and work to fatigue during each set Body Part Chest Shoulders Exercise Bench Press Chest Fly Seated Shoulder Press Crossover Rear Deltoid...

Страница 24: ...e wide position Key Points s AINTAIN ANGLE BETWEEN UPPER ARMS and torso throughout exercise s IMIT RANGE OF MOTION SO ELBOWS DO NOT travel behind shoulders s EEP SHOULDERBLADES PINCHED TOGETHER and maintain good spinal alignment START FINISH s 3IT AND GRASP HAND GRIPS s 3TRAIGHTEN ARMS TO FRONT s E SURE ARMS ARE DIRECTLY IN LINE with cables palms facing in and wrists straight s 2AISE CHEST AND PIN...

Страница 25: ...UT TO SIDES BELOW SHOULDERS s 3LOWLY PRESS FORWARD MOVING hands toward center Return to start position arms straight at shoulder width hands just above knees in line with cables Keep chest muscles tightened START FINISH Incline Bench Press Shoulder Horizontal Adduction and Elbow Extension Muscles worked Chest muscles pectoralis major especially upper portion Also involves front shoulder muscles an...

Страница 26: ...NED IMIT AND control your range of motion s EEP KNEES BENT FEET ON 0LATFORM HEAD back against Seat Back Pad s 4O IMPROVE YOUR PECTORALIS INVOLVEMENT pinch your shoulderblades together throughout movement Muscles worked Pectoralis Major Anterior Deltoid Position Seated facing outward Accessory Hand Grips Pulleys Center Cross Bar Wide Pulleys Leg Extension Removed SuccessTips s AINTAIN A ANGLE BETWE...

Страница 27: ...behind shoulders then slowly reverse the motion keeping rear shoulder muscles tightened Crossover Reverse Fly Shoulder Horizontal Abduction Elbows Stabilized Muscles worked Back portion of shoulder muscles rear deltoids rear portion of middle deltoids Position Standing facing machine Accessory Hand Grips Pulleys Center Cross Bar narrow position BeforeYou Begin s 2EMOVE SEAT AND LEG EXTENSION 4HE p...

Страница 28: ...ND AS YOU GO move elbows outward and back WARD KEEPING A ANGLE BETWEEN upper arms and sides of torso s LWAYS POINT FOREARMS IN THE direction of cables s OVE UNTIL ELBOWS ARE SLIGHTLY behind shoulders then slowly reverse motion Keep rear shoulder muscles tightened during entire motion Crossover High Rear Deltoid Rows Elbow Flexion Muscles worked Back portion of shoulder muscles rear deltoids rear p...

Страница 29: ...RLY shoulder level s EEP SIDE OF ARM ELBOW FACING OUT up throughout movement s 3LOWLY BRING ARMS INTO START POSI tion without relaxing Seated Forearm Lateral Shoulder Raise Elbows Stabilized Muscles worked Side shoulder muscles middle deltoids top muscle of rotator cuff supraspinatus and upper trapezius muscles Position Seated facing outward Accessory Hand Grips over elbows Pulleys Squat Pulley Fr...

Страница 30: ...forward then up to shoulder height s 3LOWLY RETURN ARMS BESIDE torso and repeat START FINISH Seated Shoulder Press Shoulder Adduction and Elbow Extension Muscles worked Front portion of shoulder muscles front deltoids and front part of middle deltoids upper back muscles upper trapezius and triceps Position Seated facing outward Accessory Hand Grips Pulleys Center Cross Bar wide position BeforeYou ...

Страница 31: ...OTION SHOULD BE SLOW AND CONTROLLED s O NOT ROTATE SPINE TO GET ADDITIONAL range of motion Try for pure external rotation of shoulder joint More is not better s 5SE LIGHT RESISTANCE ONLY 0ICK A resistance that allows you to perform 12 15 reps START FINISH s 3TAND ON PLATFORM WITH ONE side toward machine Maintain good spinal alignment s 5SING ARM FURTHEST FROM RODS REACH across body grasp hand grip...

Страница 32: ...ng a slight arch in lower back s NITIATE BY PINCHING SHOULDERBLADES together s ONTINUE MOVEMENT BY MOVING hands in an arc down and back toward hips s 3LOWLY RETURN TO START POSITION START FINISH Shoulder Shrug Scapular Elevation Muscles worked Upper trapezius and associated smaller muscles of region Position Standing facing machine Accessory Hand Grips Pulleys Squat Pulley Frame BeforeYou Begin Re...

Страница 33: ...T AND PINCH SHOUL derblades Maintain a slight comfortable arch in lower back s EEPING ARMS STRAIGHT AND POINTING IN the same direction of cables slowly move shoulderblades forward off bench s 3LOWLY RETURN TO START POSITION s OVEMENT IS SUBTLE AND ONLY OCCURS in shoulder Muscles worked Develops lower trapezius muscles which stabilize and move shoulderblades Position Seated facing outward Accessory...

Страница 34: ...Seated Rear Delt Rows Elbow Flexion s ROSS YOUR ARMS IN FRONT OF YOU AND grasp the Hand Grips right Grip in left hand and vice versa palms facing toward the floor s RACE YOUR HEELS AGAINST THE END of the Standing Platform s EAN BACK SLIGHTLY AND STRAIGHTEN your arms s 2AISE YOUR ARMS UNTIL THEY ARE IN front of your body at approximately A ANGLE TO YOUR TORSO s LLOWING YOUR ARMS TO BEND as you go m...

Страница 35: ...oulderblades together slightly s EAN FORWARD FROM HIPS SLIGHTLY letting out tension in the cables s EEP CHEST LIFTED MOVE ENTIRE torso up as a unit by pivoting at hips s 3LOWLY RETURN TO START POSITION without slouching or changing spinal alignment Good Morning s RASP THE 3QUAT AR WITH YOUR palms facing downward s EEP YOUR LEGS BENT SLIGHTLY s END OVER APPROXIMATELY from your hips not your waist s...

Страница 36: ...rblades down completely tightening lats s ONTROL THE RETURN TO START POSI tion by slowly moving arms overhead and releasing shoul derblades Standing Shoulder Pullover with Hand Grips Elbows Stabilized Muscles worked Upper back latissimus dorsi teres major rear deltoid muscles Also involves chest pectoralis major muscles and triceps Position Standing facing machine Accessory Hand Grips Pulleys Lat ...

Страница 37: ...rearms in line with cables not forward s 3LOWLY RETURN TO START POSITION LLOW arms and shoulderblades to move up w o relaxing muscles Narrow Pulldowns with Hand Grips Shoulder Extension with Elbow Flexion Muscles worked Latissimus dorsi teres major and rear deltoid which make up the large pulling muscles of upper back Also involves biceps group Position Seated facing machine Accessory Hand Grips P...

Страница 38: ...T AND KNEES BENT s OVE ELBOWS BACK AS YOU bring hand grips to a point below chest s 3LOWLY REVERSE MOTION EEP KNEES bent and back ﬂat Crossover Bent Over Row Muscles worked Back portion of shoulder muscles rear deltoids rear part of middle deltoids Position Standing facing machine Accessory Hand Grips Pulleys Squat Pulley Frame BeforeYou Begin Remove Seat and Leg Extension Key Points s O NOT BEND ...

Страница 39: ...ushing past sides of the body while keeping forearms pointing in direction of cable s 3LOWLY RETURN TO START POSITION Crossover Seated Lat Rows Shoulder Extension and Elbow Flexion Muscles worked Latissimus dorsi teres major and rear deltoid muscles which make up large pulling muscles of upper back Also involves biceps Position Seated on the ground facing machine Accessory Hand Grips Pulleys Squat...

Страница 40: ...epressed towards hips and forearms in line with direction of cables s 3LOWLY RETURN TO START POSITION allowing arms and shoulderblades to move up without relaxing muscles Back Exercises Reverse Grip Pulldown with Lat Bar s RASP THE AT 0ULLDOWN AR keeping your hands at shoulder width with an underhand grip and then sit with your arms extending upward muscles relaxed and ready s 9OU MAY POSITION YOU...

Страница 41: ...ms in line with direction of cables s 3LOWLY RETURN TO START POSITION Allow arms and shoulderblades to move fully up without relaxing muscles Crossover Narrow Pulldowns Shoulder Extension with Elbow Flexion Muscles worked Latissimus dorsi teres major and rear deltoid Also involves biceps group Position Seated facing machine Accessory Hand Grips Pulleys Lat Tower BeforeYou Begin Remove Leg Extensio...

Страница 42: ...m down and together s EEP YOUR ARMS STRAIGHT MOVING your hands downward in an arc and slowly in toward your thighs s 3LOWLY RETURN TO THE START POSITION without relaxing muscle tension Muscles worked Latissimus Dorsi Teres Major Rear Deltoids Biceps Position Seated facing machine Accessory Lat Pulldown Bar Pulleys Lat Cross Bar Leg Extension Removed SuccessTips s IFT YOUR CHEST KEEP YOUR KNEES BEN...

Страница 43: ... shoulderblades to move up w o relaxing muscles Seated Wide Lat Pulldowns Shoulder Adduction with Elbow Flexion Muscles worked Latissimus dorsi teres major and rear deltoid Also involves biceps group Position Seated facing machine Accessory v ENT AT AR Pulleys Lat Tower BeforeYou Begin Remove Leg Extension Key Points s O NOT LOSE SPINAL ALIGNMENT s EEP LATS TIGHTENED THROUGHOUT ENTIRE MOTION s F Y...

Страница 44: ...away from legs and up s 3TOP AT s 4HINK ABOUT TIGHTENING TRICEPS Slowly reverse arcing motion and straighten arms fully Triceps Hammer Pushdown Elbow Extension Muscles worked Triceps Position Standing facing machine Accessory AND RIPS IN h AMMER RIPv Pulleys Lat Tower BeforeYou Begin Remove Seat and Leg Extension Key Points s EEP UPPER ARMS MOTIONLESS s EEP WRISTS STRAIGHT s 4IGHTEN TRICEPS THROUG...

Страница 45: ...y from legs and up s 3TOP AT s 4HINK ABOUT TIGHTENING TRICEPS Slowly reverse arcing motion and straighten arms fully START FINISH Arm Exercises Single Arm Pushdown Elbow Extension s RASP ONE AND RIP PALM facing downward s 3TAND APPROXIMATELY FEET from Lat Tower adjust for comfort but keeping feet on Standing Platform s RING YOUR ARM IN FRONT OF YOU Hand Grip at chest level s END OVER SLIGHTLY FROM...

Страница 46: ... ARM STATIONARY END elbow moving hand in arcing motion across chest s 3TOP MOTION WHEN ARM IS STRAIGHT then slowly reverse arc motion until elbow is back in start posi tion Triceps Extension Elbow Extension Muscles worked Triceps Position Seated facing outward Accessory Hand Grips Pulleys Center Cross Bar narrow position BeforeYou Begin Remove Leg Extension and adjust seat height Key Points s EEP ...

Страница 47: ...ows are bent again START FINISH Arm Exercises Rope Pushdown Elbow Extension s ISTANCE YOURSELF FROM THE AT Tower but keep your feet on the Standing Platform s ROSS YOUR ARMS AND GRASP THE Hand Grips right Grip in left hand and vice versa using the hammer grip position s RING HANDS TOWARD EACH OTHER in front of you until they are positioned as if grabbing a rope s EEP YOUR ELBOWS BENT UPPER arms at...

Страница 48: ...AIGHTEN ELBOW WHILE KEEPING upper arm completely still s 7HEN ARM IS STRAIGHT SLOWLY RETURN to start position HammerTriceps Kickback Muscles worked Triceps Position Standing facing machine Accessory AND RIPS IN h AMMER RIPv Pulleys Center Cross Bar narrow position BeforeYou Begin Remove Seat and Leg Extension Key Points s AINTAIN SPINAL ALIGNMENT s EEP ARM AT SIDE AND WRIST STRAIGHT throughout mot...

Страница 49: ...N moving elbows down and inward toward hips s 3LOWLY RETURN TO START POSITION keeping tension in back shoulder muscles Biceps Curl Elbow Flexion in Supination Muscles worked Biceps Position Standing facing machine Accessory Hand Grips Pulleys Squat Pulley Frame BeforeYou Begin Remove Seat and Leg Extension Key Points s EEP ELBOWS AT SIDES s EEP WRISTS STRAIGHT s EEP TRUNK MUSCLES TIGHT AND MAINTAI...

Страница 50: ...ck s EEP YOUR ELBOWS AT YOUR SIDES AND YOUR wrists straight Hammer Biceps Curl Elbow Flexion in supination s 2EACH DOWN AND GRASP THE AND Grips using the Hammer hold Press your upper arms into your sides and bend your elbows until THEY ARE AT ANGLES s 3TRAIGHTEN YOUR SPINE KEEPING your upper arms by your sides elbows loose s EEPING YOUR UPPER ARMS stationary and your elbows at your sides slowly cu...

Страница 51: ... shoulder while keeping upper arm completely motionless and elbow pointing toward the ﬂoor at all times s 3LOWLY RETURN TO START POSITION performing the same arc of motion Reverse Curl Elbow Flexion in Pronation Muscles worked Deep arm muscle brachialis Also the front forearm muscle brachiora dialis and biceps Position Standing facing machine Accessory Hand Grips Pulleys Squat Pulley Frame with sq...

Страница 52: ... keeping elbows at sides and upper arms completely still s 3LOWLY LOWER TO START POSITION BY performing same arcing motion Reverse Barbell Biceps Curl Elbow Extension Muscles worked Biceps Position Standing facing machine Accessory Squat Bar with squat straps Pulleys Squat Pulley Frame BeforeYou Begin Remove Seat and Leg Extension Key Points s EEP ELBOWS AT SIDES s EEP WRISTS STRAIGHT s EEP TRUNK ...

Страница 53: ...keeping upper arms completely still s 3LOWLY RETURN TO START POSITION without relaxing biceps Seated Biceps Hammer Curl Elbow Flexion Muscles worked Biceps muscles and brachioradialis Position Seated facing outward Accessory AND RIPS IN h AMMER RIPv Pulleys Squat Pulley Frame BeforeYou Begin Remove Leg Extension Key Points s O NOT ROCK UPPER BODY WHILE BENDING elbow s EEP WRISTS STRAIGHT s EEP CHE...

Страница 54: ... RETURNING TO START position Muscles worked Biceps Brachialis Brachioradialis Position Standing facing outward Accessory Hand Grips Pulleys Lat Cross Bar and Squat Pulley Frame Leg Extension Removed SuccessTips s IFT YOUR CHEST AND KEEP YOUR knees slightly bent and feet on Standing Platform s OR THIS EXERCISE ONE AND RIP IS attached to a Lat Cable and one Hand Grip is attached to a Squat Cable Alt...

Страница 55: ...SCLES and maintain a slight arch in lower back s END ARMS PALMS UP OLD position throughout entire exer cise s 3LOWLY CURL lSTS TOWARDS FRONT OF forearms s EEPING FOREARMS STILL SLOWLY LET ﬁsts return to start position START FINISH START FINISH Wrist Extension Muscles worked Back and top parts of forearms Position Standing facing machine Accessory Hand Grips Pulleys Squat Pulley Frame BeforeYou Beg...

Страница 56: ... rotating with a rod through middle of spine s 3LOWLY RETURN TO START POSITION Seated Resisted Oblique Abdominal Crunch Muscles worked External obliques on resistance side and internal obliques on opposite side Position Seated facing outward Accessory Abdominal Crunch Shoulder Harness Pulleys Abdominal bar BeforeYou Begin Remove Leg Extension Key Points s LLOW EXHALATION UP AND INHALATION DOWN don...

Страница 57: ... maintain normal neck posture s 4IGHTEN ABS THROUGHOUT RANGE OF MOTION O not let abs relax until set is over s 6 3 7 9 TO ELIMINATE MOMENTUM is critical s TTACH THE Abdominal Crunch Shoulder Harness by snapping one hook to each of the D rings Place the harness on your shoulders letting the handles hang over your chest Grab both handles With high resistance a cross arm opposite handle grip may be u...

Страница 58: ...pward until legs are completely straight and kneecaps are pointing up toward the ceiling s 3LOWLY RETURN TO START POSITION keeping tension in quads during movement Squat Muscles worked All muscles of legs and buttocks gluteus maximus Position Standing facing outward Accessory Squat Bar with squat straps Pulleys Squat Pulley Frame BeforeYou Begin Remove Seat and Leg Extension Key Points s AKE SURE ...

Страница 59: ... AS FAR AS YOU CAN without allowing ANY movement to occur at waist s 3LOWLY RETURN TO START POSITION Standing Hip Extension Knee Extended Muscles worked Buttocks area gluteus maximus Position Standing facing machine Accessory Hand Grip on arch Pulleys Squat Pulley Frame BeforeYou Begin Remove Seat and Leg Extension Key Points s AKE SURE ALL MOTION OCCURS AT HIP 4 waist or lower back s EEP ABS TIGH...

Страница 60: ...ist s 3LOWLY RETURN TO START POSITION Hip Flexion Knee Flexion Muscles worked Muscles on front of hips iliopsoas rectus femoris Position Standing to the left or right of machine facing away Accessory Hand Grip on ankle Pulleys Squat Pulley Frame BeforeYou Begin Remove Seat and Leg Extension Key Points s AKE SURE ALL MOTION OCCURS AT HIP NOT waist or lower back s EEP CHEST LIFTED AND TRUNK MUSCLES ...

Страница 61: ... arch in lower back s 0USH HIPS FORWARD s 3LOWLY MOVE TRUNK UP UNTIL you are in standing position Glutes should be tight when reaching standing position s 3LOWLY RETURN TO START POSITION Muscles worked Buttocks area gluteus maximus Position Standing facing outward Accessory Squat Bar Pulleys Squat Pulley Frame BeforeYou Begin Remove Seat and Leg Extension Key Points s AKE SURE TO KEEP BACK mAT n d...

Страница 62: ...DE AWAY FROM PULLEY keeping hips and spine still s 3LOWLY RETURN TO START POSITION without relaxing muscles Muscles worked Insides of thighs adductor muscle groups Also the outside of hip gluteus medius on support leg Position Stand to left or right of machine facing outward Accessory Hand Grip over ankle Pulleys Squat Pulley Frame BeforeYou Begin Remove Seat and Leg Extension Key Points s O NOT U...

Страница 63: ...es Single Leg Calf Raise Ankle Plantarﬂexion knee stabilized START ACTION START s 3TAND ON ONE FOOT WITH YOUR TOES balls of feet on the Standing Platform heels hanging over the edge s 5SE THE AND RIPS IN BOTH HANDS as resistance and as a balance stabilizer s EEP THE UNUSED LEG OUT OF the way do not use it to build momentum s 3LOWLY PRESS THE BALL OF YOUR FOOT into the Standing Platform and lift yo...

Страница 64: ...us Rectus Femoris Vastus Lateralis Vastus Medialis Peroneus Longus Extensor Digitorum Longus Tibialis Anterior Posterior Deltoid Infraspinatus Teres Major Triceps Latissimus Dorsi Gluteus Medius Gluteus Maximus Adductor Magnus Biceps Femoris Semitendinosus Semimembranosus Trapezius Serratus Anterior Rectus Abdominus Flexor Digitorum Superficialis Adductor Longus Iliotibial Tract Gracilis Sartorius...

Страница 65: ...ise log EXERCISE DATE DATE DATE DATE DATE DATE Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance ...

Страница 66: ...E DATE Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance ...

Страница 67: ...dress given to you by the Bowflex Representative NOTE You are responsible for return shipping and for any damage or loss to merchandise that occurs during return shipment We highly recommend that you insure your shipment 3 Please mark all boxes clearly with s 2ETURN UTHORIZATION UMBER s 9OUR AME s 9OUR DDRESS s 9OUR 0HONE UMBER Boxes without this information clearly marked on the outside may be re...

Страница 68: ...ﬁc Latin America 360 859 5180 technics APLA nautilus com Printed in China 2008 Nautilus Inc All rights reserved and indicate a trademark or registered trademark Nautilus Inc www NautilusInc com trademarks include NAUTILUS BOWFLEX XTREME SCHWINN and UNIVERSAL and respective logos Other trademarks are the property of their respective owners ...

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