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Arm Exercises

Incline Bench Curls

Scott Curls — Standing Concentration Curls

START

ACTION

START

฀

of your upper arm against the upper
portion of the bench pad.

฀

be slightly bent, maintaining tension
on the biceps.

฀

bench and the upper arm.

฀

฀ ฀

฀

arm, keeping your upper arm and
shoulder blade completely still.

฀

฀ ฀

฀

without relaxing the biceps.

FINISH

START

ACTION

START

฀

฀ ฀ ฀฀

฀

inclined bench and place your feet
flat on the floor directly under your
knees.

฀

฀ ฀

฀

at the elbow maintaining tension on
the biceps.

฀

฀ ฀

฀

with the chest lifted and the abs
tight.

฀

arm, keeping your upper arm and
shoulder blade completely still.

฀

฀ ฀

฀

without relaxing the biceps.

FINISH

Muscles worked

Biceps and other elbow flexors

Bench position

Inclined to 45 degrees

Success tips

฀

฀ ฀

฀

the movement. Don’t allow the arm to go
to full extension.

฀

and maintain a very slight arch in your
lower back.

Muscles worked

Biceps and other elbow flexors

Bench position

Inclined to 60 degrees

Success tips

฀

the elbow.

฀

tight, and maintain a very slight arch in
your lower back.

฀

฀ ฀

฀

฀ ฀

฀

movement slightly before your arm is
straight up.

฀

width.

Содержание SelectTech BF1090

Страница 1: ...1090 DUMBBELLS Owner s Manual Model BD1090 001 6921 101911 E...

Страница 2: ...ws 27 Dead lifts 28 Abdominal Exercises 29 Ab crunch 29 Reverse crunch 29 Lying trunk rotation 30 Twisting side crunch 30 Lying leg raise 31 Shoulder Exercises 32 Standing shoulder press 32 Lateral ra...

Страница 3: ...ver exert yourself during exercise Operate the machine in the manner described in this manual Do not try to force the Adjustment Knob to turn when the Dumbbell has been removed from the Dumbbell base...

Страница 4: ...2 5 lb plate 5 lb plate 7 5 lb plate 10 lb plate 15 lb plate 5 lb plate 7 5 lb plate 10 lb plate 15 lb plate Base Locking Tab Lifting handle Lifting handle Serial Located on Bottom of Base Weight Pla...

Страница 5: ...pping the dumbbell will damage the weight plates and or the locking mechanism and can cause the weight plates to disengage drop from the handle without warning This can cause serious injury and will v...

Страница 6: ...se leaving all the weight plates behind 3 With the handle removed from the base grab one adjustment knob with your other hand and gently attempt to turn the knob The knob should not rotate A locking p...

Страница 7: ...bell to the base in the same orientation Side 1 Side 2 Total dumbbell weight Weight settings selected 20lbs 30 lbs 25 lbs Weight Difference 10 lbs Weight Distribution 10 lbs 15 lbs 25 lbs Weight offse...

Страница 8: ...5 75 77 5 80 82 5 85 87 5 10 15 20 25 30 35 40 45 50 55 60 65 70 75 80 85 90 Use the matrix above to quickly determine the offset weight selection total for your dumbbell With the dumbbell weight conf...

Страница 9: ...th a rag lightly dampened with warm water and a small amount of mild soap Wipe dry with a separate rag 2 The SelectTech Dumbbell is internally lubricated and will not require further internal lubricat...

Страница 10: ...electtech com Bowflex SelectTech 2 in 1 Dumbbell Stand optional Model BDS1642 This attractive stand features an ergonomic design to enhance the functionality of the SelectTech Dumbbell dumbbells to th...

Страница 11: ...hose plates remaining in the dumbbell base are in their correct spots and have not been moved to a different support slot This may be blocking the dumbbell from fitting back into the base Adjustment k...

Страница 12: ...nating Overhead Press Alternating Lying Triceps Extension Overhead Triceps Extension Single Arm Row Standing Curl Alternating Concentration Curls Workout 4 Set 1 Set 2 Set 3 Weight Reps Weight Reps We...

Страница 13: ...rkout 7 Set 1 Set 2 Set 3 Weight Reps Weight Reps Weight Reps 30d Incline Chest Press Lateral Raise Overhead Triceps Extension Triceps Kickback Wide Row 60d Incline Curl Scott Curl Workout 8 Set 1 Set...

Страница 14: ...rl 60d Incline Curl Workout 12 Set 1 Set 2 Set 3 Weight Reps Weight Reps Weight Reps Stiff Leg Dead Lift Wide Squat Calf Raise Reverse Crunch Lying Trunk Rotation Workout 13 Set 1 Set 2 Set 3 Weight R...

Страница 15: ...ght Reps Weight Reps Weight Reps Wide Squat Reverse Lunge Calf Raise Reverse Crunch Lying Trunk Rotation Workout 17 Set 1 Set 2 Set 3 Weight Reps Weight Reps Weight Reps Flat Fly Flat Chest Press Late...

Страница 16: ...ple AFTERNOON SNACK 180 215 calories A 1 2 serving of Champion Met Max 115 1 2 cup of 1 milk 100 B 2 servings of medium sized fruit 200 C 1 cup of 1 low fat cottage cheese 180 D 6 oz of Yoplait 99 fat...

Страница 17: ...5 AFTERNOON SNACK 280 315 calories A 1 2 serving of Champion Met Max 115 1 cup of 1 milk 200 B 1 Champion SnacBar 180 1 serving of medium sized fruit 100 C 1 cup of 1 low fat cottage cheese 180 1 serv...

Страница 18: ...16 This page intentionally left blank...

Страница 19: ...at the knees unless otherwise determined of the squat FINISH Calf Raises START ACTION START width apart feet facing straight forward with your palms facing in a slight curve in your lower back feet l...

Страница 20: ...is directly under you hip with your palms facing inward slight arch in the lower back both knees simultaneously keeping the front knee in line with the toes back knee is going to touch the floor up to...

Страница 21: ...tire leg backward keeping your knee steady at a 90 degree angle can without allowing any movement at the waist knee or lower back FINISH Muscles worked Quadriceps glutes hamstrings and adductors Succe...

Страница 22: ...ard each other directly over the center of your chest tension on the chest keeping your wrists steady and your movements slow and controlled FINISH START ACTION Muscles worked Pectoralis major deltoid...

Страница 23: ...le at the elbow while moving the dumbbells toward each other directly over the center of your chest throughout the movement keeping your wrists steady and your movement slow and controlled FINISH Musc...

Страница 24: ...ch other directly over the center of your chest tension on the chest keeping your wrists steady and your movements slow and controlled FINISH Muscles worked Pectoralis major deltoids and triceps Bench...

Страница 25: ...NISH START ACTION START facing forward sides lift your chest tighten your abdominals and maintain a very slight arch in your lower back upward and then toward your shoulders while keeping your elbows...

Страница 26: ...our knees at the elbow maintaining tension on the biceps with the chest lifted and the abs tight arm keeping your upper arm and shoulder blade completely still without relaxing the biceps FINISH Muscl...

Страница 27: ...e of the dumbbell weights with an approximate 90 bend at the elbow slowly straighten your elbows moving your arms in a arcing motion upward over your head completely straight and then reverse the moti...

Страница 28: ...s facing upward and your hands holding the dumbbells are just over your forehead shoulder blades together lower back while moving the hands in an arcing motion upward locking out the elbows Do not loc...

Страница 29: ...ulder your palm facing the bench your shoulder blades back while simultaneously moving your elbow backward then upward slightly above the height of your trunk while keeping the forearm lined up under...

Страница 30: ...e knees start to bend the hips continue to move backward 90 degree bend at the knees unless otherwise determined keeping the chest lifted while moving the hips forward and extending the knee FINISH Mu...

Страница 31: ...ur lower ribs toward your hips moving the hips and neck contact with the bench when fully crunched to the start position keeping tension on the abs throughout the movement FINISH Muscles worked Rectus...

Страница 32: ...0 degrees a slight arch in your low back and slowly rotate your legs and hips to one side careful not to let your legs and hips rotate uncontrolled to the side the opposite side FINISH Muscles worked...

Страница 33: ...nch with each hand your hips and knees keeping them parallel to the floor bench for the entire movement to the starting position without relaxing FINISH Muscles worked Abdominal area including the rec...

Страница 34: ...traight a slight arch in the lower back height keeping your palms facing forward away from your torso and your elbows should be bent to 90 degrees as shown your head focusing on moving your elbows up...

Страница 35: ...ht a slight arch in the lower back height keeping your palms facing forward away from your torso and your elbows should be bent to 90 degrees as shown your head focusing on moving your elbows up and i...

Страница 36: ...move your elbows upward keeping a 60 80 degree angle between your arms and your torso the direction of the dumbbells behind your shoulders then slowly reverse the motion keeping tension on the rear s...

Страница 37: ...Vastus Lateralis Vastus Medialis Peroneus Longus Extensor Digitorum Longus Tibialis Anterior Posterior Deltoid Infraspinatus Teres Major Triceps Latissimus Dorsi Gluteus Medius Gluteus Maximus Adduct...

Страница 38: ...36 This page intentionally left blank...

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