Bowflex SelectTech BD552, Руководство пользователя

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• While standing holding the
dumbbells, lean forward at the
hip allow ing the arms to extend
directly in line w ith the resistance.
• Keep your spine in a stable
position.
• Rotate the shoulder so that you
palms are facing behind you.
• Allow your arms to bend as you
go, move your elbow s outward
and backward keeping a 70-90
degree angle between your upper
arms and your torso.
• M ove until your elbows are slightly
behind your shoulders, then slowly
reverse the action keeping the rear
shoulder muscles tightened during
the entire motion.
• Put one knee on the bench and
place the other foot on the floor
directly under your hip.
• Place free hand on the bench
slightly in front of you in a
position that allow s you to
stabilize your upper body.
• Allow the arm w ith the dumbbell
to hang straight dow n, w hile
maintaining control of your back
and shoulder.
• Hold dumbbell in a neutral grip
w ith your palm facing the bench.
• Initiate the movement by pinching
your shoulder blades back, w hile
simultaneously moving your
elbow backward, then upward.
• Continue moving the elbow up,
slightly above the height of your
trunk w hile keeping the forearm
lined up under the elbow.
• While controlling the resistance,
lower the arm back to the starting
position letting the shoulder blade
slide forward w ithout slouching.
Latissimus Dorsi, teres minor, postier
deltoid and biceps
Flat
• Stabilize your body in position so the
effort is focused on your lat as you
lead the movement w ith extending
your elbow upward.
• Keep the dumbbell lined up directly
under your w rist and elbow w hen
doing the movement.
• Keep your spine aligned, abs tight and
a slight arch in your lower back.
• Do not let your spine rotate side
to side, keep the shoulder at equal
height during the movement.
Rear deltoid, rear portion of the middle
deltoid, postier rotator cuff, upper lats
and teres minor
• Place the feet in a comfortable
shoulder w idth position.
• Keep the chest lifted, abs tight and a
very slight arch in the lower back.
• Lean forward slightly at the hip w hile
keeping the upper body in alignment.
• Your forearms should always point in
the direction of the dumbbells.