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Arm Exercises

Barbell Biceps Curl

– Elbow Extension

Muscles worked:

Biceps muscles.

Position:

Standing – facing machine

Accessory:

Squat Bar – with squat straps

Pulleys:

Squat Pulley Frame

Before You Begin:

Remove Seat and Leg Extension

Key Points:

•   Keep elbows at sides.
•   Keep wrists straight.
•   Keep trunk muscles tight and maintain

a very slight arch in lower back.

• Stand on platform.
• Bend down and grasp squat

bar with palms facing forward.

• Stand with upper arms by sides

(although not pressed tightly).

Lift chest, tighten abs and

maintain a slight arch in

lower back.

• Curl squat bar forward, then

up, and then in toward shoul-

ders while keeping elbows

at sides and upper arms

completely still.

• Slowly lower to start position

by performing same arcing

motion.

Reverse Barbell Biceps Curl

– Elbow Extension

Muscles worked:

Biceps muscles.

Position:

Standing – facing machine

Accessory:

Squat Bar – with squat straps

Pulleys:

Squat Pulley Frame

Before You Begin:

Remove Seat and Leg Extension

Key Points:

•   Keep elbows at sides.
•   Keep wrists straight.
•   Keep trunk muscles tight and main-

tain a very slight arch in lower back.

• Stand on platform.
• Bend down and grasp squat

bar with palms facing down.

• Stand with upper arms by sides

(although not pressed tightly).

Lift chest, tighten abs and

maintain a very slight arch in

lower back.

• Curl wrists back to bring squat

bar forward, then up, and

then in toward shoulders while

keeping elbows at sides and

upper arms completely still.

• Slowly lower to start position

by performing same arcing

motion.

Bowflex Xceed

™

Plus Owner’s Manual

Содержание Xceed Plus

Страница 1: ...WWW BOWFLEX COM The Bowflex Xceed Plus Home Gym Owner s Manual and Fitness Guide PN 001 6906 Rev C 06 12 2007...

Страница 2: ...Please take your time to read through the entire manual and follow it carefully before attempting to use your Bowflex Xceed Plus home gym Also locate and read all warning labels that are posted on th...

Страница 3: ...ns w Bent Lat Bar 31 Narrow Pulldowns w Hand Grips 31 Bent Over Row 32 Crossover Bent Over Row 32 Seated Lat Rows 33 Crossover Seated Lat Rows 33 Standing Low Back Extension 34 Reverse Grip Pulldowns...

Страница 4: ...244 cm long x 78 198 cm wide Number of Exercises Over 60 Power Rod Resistance 310 lbs 141 kg Power Rod Upgradability 410 lbs 186 kg User Weight Limit 300 lbs 136 kg Meets EN957 1 Class H EN957 2 Class...

Страница 5: ...Caution Do not wear loose clothing or jewelry Set up and operate this machine on a solid level surface This machine is for Consumer use only Do not use additional means to increase the resistance lift...

Страница 6: ...rcise machine Please read all safety precautions and warning information prior to using your product Be sure to replace any warning label if damaged illegible or missing If you need replacement labels...

Страница 7: ...628 8458 to obtain a new label Label 1 Please make sure all users read understand and follow the warning labels on the home gym See Figure 1 for general use safety label Location The warning label in...

Страница 8: ...Getting to Know Your Machine Power Rod Resistance Rods Rod Hook Upper Lat Tower Seat Back Pad Seat Base Frame Platform Rod Caps Cable Hand Grip Rod Box Lower Pulley Squat Station Center Cross Bar Leg...

Страница 9: ...le 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 through the same cable hook Hooking up the closest...

Страница 10: ...ity designed into a machine can only be maintained when the equipment is regularly examined for damage and repaired It is the sole responsibility of the owner to ensure that regular maintenance is per...

Страница 11: ...the cables and pulleys in a variety of ways to perform the exercises Refer to the illustrations below for proper cable routing How to Use Your Machine Position One Standard Position most common Activ...

Страница 12: ...o fit securely over the arch of your foot For this grip insert your foot through the cuff until it is around the arch of your instep and tighten the cuff around your heel to secure the grip Lat Pulldo...

Страница 13: ...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 Compo...

Страница 14: ...le 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 w...

Страница 15: ...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 your...

Страница 16: ...n bored it is time to change your program You can increase your training with this split system routine that works opposing muscle groups on different days To do this you ll increase your resistance w...

Страница 17: ...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 deteriorat...

Страница 18: ...ment 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 fa...

Страница 19: ...unds 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 h...

Страница 20: ...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 techni...

Страница 21: ...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 an...

Страница 22: ...angle between upper arms and torso throughout exercise Limit range of motion so elbows do not travel behind shoulders Keep shoulder blades pinched together and maintain good spinal alignment START FIN...

Страница 23: ...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 Pr...

Страница 24: ...n 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...

Страница 25: ...you go move elbows outward and backward keeping a 90 angle between upper arms and sides of torso Always point forearms in the direction of cables Move until elbows are slightly behind shoulders then...

Страница 26: ...arly shoulder level Keep side of arm elbow facing out up throughout movement Slowly bring arms into start position without relaxing Seated Forearm Lateral Shoulder Raise Elbows Stabilized Muscles work...

Страница 27: ...ard then up to shoulder height Slowly return arms beside torso and repeat START FINISH Seated Shoulder Press Shoulder Adduction and Elbow Extension Muscles worked Front portion of shoulder muscles fro...

Страница 28: ...tion should be slow and controlled Do not rotate spine to get addi tional range of motion Try for pure external rotation of shoulder joint More is not better Use light resistance only Pick a resistanc...

Страница 29: ...ning a slight arch in lower back Initiate by pinching shoulder blades together Continue movement by moving hands in an arc down and back toward hips Slowly return to start position START FINISH Should...

Страница 30: ...ch shoulder blades Maintain a slight comfortable arch in lower back Keeping arms straight and pointing in the same direction of cables slowly move shoulder blades forward off bench Slowly return to st...

Страница 31: ...ts Do not bend torso forward Do not lose spinal alignment keep chest lifted Do not pull with arm muscles START FINISH Sit on floor facing machine Grab hand grips with palms facing each other Place hee...

Страница 32: ...letely tightening lats Control the return to start position by slowly moving arms overhead and releasing shoulder blades Standing Shoulder Pullover with Hand Grips Elbows Stabilized Muscles worked Upp...

Страница 33: ...ith cables not forward Slowly return to start position Allow arms and shoulder blades to move up w o relaxing muscles Narrow Pulldowns with Hand Grips Shoulder Extension with Elbow Flexion Muscles wor...

Страница 34: ...nd knees bent Move elbows back as you bring hand grips to a point below chest Slowly reverse motion Keep knees bent and back flat Crossover Bent Over Row Muscles worked Back portion of shoulder muscle...

Страница 35: ...he body while keeping forearms pointing in direction of cable Slowly return to start position Crossover Seated Lat Rows Shoulder Extension and Elbow Flexion Muscles worked Latissimus dorsi teres major...

Страница 36: ...urn to start position without slouching or changing spinal alignment Reverse Grip Pulldowns LatTower Shoulder Extension with Elbow Flexion Muscles worked Latissimus dorsi teres major and rear deltoid...

Страница 37: ...e with direction of cables Slowly return to start position Allow arms and shoulder blades to move fully up without relaxing muscles Crossover Narrow Pulldowns Shoulder Extension with Elbow Flexion Mus...

Страница 38: ...to start position Allow arms and shoulder blades to move up w o relaxing muscles Seated Wide Lat Pulldowns Shoulder Adduction with Elbow Flexion Muscles worked Latissimus dorsi teres major and rear de...

Страница 39: ...op at 90 Think about tightening triceps Slowly reverse arcing motion and straighten arms fully Triceps Hammer Pushdown Elbow Extension Muscles worked Triceps muscles Position Standing facing machine A...

Страница 40: ...o Slowly allow elbows to bend moving hands in arcing motion away from legs and up Stop at 90 Think about tightening triceps Slowly reverse arcing motion and straighten arms fully Triceps Extension Elb...

Страница 41: ...ng hands to move in arching motion above head Slowly reverse arcing motion until elbows are bent again CrossTriceps Extension Muscles worked Triceps muscles Position Seated facing outward Accessory Ha...

Страница 42: ...ing upper arm completely still When arm is straight slowly return to start position HammerTriceps Kickback Muscles worked Triceps muscles Position Standing facing machine Accessory Hand Grips in Hamme...

Страница 43: ...nd inward toward hips Slowly return to start posi tion keeping tension in back shoulder muscles Biceps Curl Elbow Flexion in Supination Muscles worked Biceps muscles Position Standing facing machine A...

Страница 44: ...oulder while keeping upper arm completely motionless and elbow pointing toward the floor at all times Slowly return to start position performing the same arc of motion Reverse Curl Elbow Flexion in Pr...

Страница 45: ...elbows at sides and upper arms completely still Slowly lower to start position by performing same arcing motion Reverse Barbell Biceps Curl Elbow Extension Muscles worked Biceps muscles Position Stand...

Страница 46: ...ng upper arms completely still Slowly return to start position without relaxing biceps Seated Biceps Hammer Curl Elbow Flexion Muscles worked Biceps muscles and brachioradialis Position Seated facing...

Страница 47: ...in lower back Bend arms 90 palms up Hold position throughout entire exercise Slowly curl fists towards front of forearms Keeping forearms still slowly let fists return to start position START FINISH S...

Страница 48: ...orso Move only as far as muscles will take you and eliminate uncontrolled momentum Caution Do not use heavy resis tance Pick a weight that allows you to perform 12 15 reps START FINISH Sitting sideway...

Страница 49: ...aps are pointing up toward the ceiling Slowly return to start posi tion keeping tension in quads during movement Squat Muscles worked All muscles of legs and buttocks gluteus maximus Position Standing...

Страница 50: ...ng ANY movement to occur at waist Slowly return to start position Standing Hip Extension Knee Extended Muscles worked Buttocks area gluteus maximus Position Standing facing machine Accessory Hand Grip...

Страница 51: ...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 Pull...

Страница 52: ...rd Slowly move trunk up until you are in standing position Glutes should be tight when reaching standing position Slowly return to start position Muscles worked Buttocks area gluteus maximus Position...

Страница 53: ...ulley 30 45 keeping hips and spine still Slowly return to start position without relaxing muscles Muscles worked Insides of thighs adductor muscle groups Also the outside of hip gluteus medius on supp...

Страница 54: ...nts Do not lose contact between the balls of feet and the frame as you push Do not change hip or knee position ONLY ankle motion should be allowed START FINISH Stand with toes on platform and heels ha...

Страница 55: ...tus Medialis Peroneus Longus Extensor Digitorum Longus Tibialis Anterior Posterior Deltoid Infraspinatus Teres Major Triceps Latissimus Dorsi Gluteus Medius Gluteus Maximus Adductor Magnus Biceps Femo...

Страница 56: ...54 Bowflex Xceed Plus Owner s Manual...

Страница 57: ...se 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 Re...

Страница 58: ......

Страница 59: ...rous fitness and dietary program Please consult your physician before beginning any fitness or dietary program Some of the names of the exercises listed in this program have been changed in order to m...

Страница 60: ...58 Bowflex Body Leanness Program...

Страница 61: ...simple exercise instructions and specific menus to use have been organized in the booklet you are now holding in your hands It s the next best thing to actually going through one of my research projec...

Страница 62: ...art of the effectiveness of the training depends on minimal rest between each exercise WARNING Before beginning this program consult your physician or healthcare professional Show this plan and your B...

Страница 63: ...Understand however that weight loss is not the best way to determine your success Fat loss is the key component To determine the amount of fat you ve lost you ll need to follow the instructions in th...

Страница 64: ...lead to inaccurate results Suprailium Stand relaxed Pick up a diagonal skinfold just above the crest of the hip bone on the right side of the waist Triceps Stand with right elbow flexed 90 degrees an...

Страница 65: ...are great but actually seeing differences from comparison photographs of yourself is quite satisfying Taking full length photographs is not difficult but to see the maximum difference between before a...

Страница 66: ...n W D Baun M R and Raven P B A nomogram for the estimate of percent body fat from generalized equations Research Quarterly for Exercise and Sport 52 380 384 1981 To Use The Nomogram 1 Locate the sum o...

Страница 67: ...low us to find the amount of fat Joe lost and the amount of muscle Joe gained Before fat weight 60 pounds minus after fat weight 36 pounds equals 24 pounds 10 8 kg of fat lost After lean mass weight 1...

Страница 68: ...m Below Navel Hips Right Thigh Left Thigh Percent Body Fat Before After Total Difference If you wish to send in your results to Nautilus Inc please send to Bowflex Results Nautilus Inc World Headquart...

Страница 69: ...ment for each repetition should be 4 seconds in the positive phase and 4 seconds in the negative Keep the motion slow and smooth When 12 repetitions are accomplished increase the resistance by approxi...

Страница 70: ...for dinner Detailed menus and food choices are included later in this manual If you must vary from the menu items try to stay within the 60 20 20 ratio of carbohydrates proteins and fats Avoid Too Muc...

Страница 71: ...water 3 8 l generates 123 calories of heat energy You ll be drinking from 1 to 1 5 8 US gallons 3 8 6 2 l of water each day on the following superhydration schedule Don t be surprised if you have to m...

Страница 72: ...includes a mid afternoon and late night snack to keep your energy high and your hunger low Begin Week 1 on Monday and continue through Sunday Week 2 is a repeat of Week 1 Calories for each food are no...

Страница 73: ...1 2 150 calories for Weeks 3 4 100 calories for Weeks 5 6 Women 150 calories for Weeks 1 2 100 calories for Weeks 3 4 50 calories for Weeks 5 6 Choose calories from 1 large banana 8 3 4 inches long 1...

Страница 74: ...lories for Weeks 1 2 100 calories for Weeks 3 4 50 calories for Weeks 5 6 Choose calories from 1 large banana 22 cm long 100 1 apple 7 6 cm diameter 100 1 2 cantaloupe 12 7 cm diameter 94 5 dried prun...

Страница 75: ...er popcorn microwave light Fruits Bananas large 8 3 4 inches 22 cm long apples 3 inch 7 6 cm diameter cantaloupes 5 inch 12 7 cm diameter dried prunes raisins Vegetables Lettuce tomatoes whole kernel...

Страница 76: ...nt to try a twist of lemon or lime added to the water from your tap Some people say it makes a significant difference in the taste Q I m a middle aged woman who gets black and blue marks on my legs wh...

Страница 77: ...not be your spouse brother sister or other family member You do not want normal interpersonal problems to interfere with the training Q Why won t you allow me to do aerobic dancing on my off days to s...

Страница 78: ...What happens if during a single meal you eat more than 400 calories if you re a woman or 600 calories if you re a man Don t panic Simply understand that you will sometimes backslide Learn to anticipa...

Страница 79: ......

Страница 80: ...wer Rod resistance rods Warranty terms may differ outside the USA This warranty covers all defects in material or workmanship of the Bowflex Xceed Plus home gym Warranties do not cover commercial or i...

Страница 81: ...address Yes No Place of purchase Date of purchase Purchaser date of birth Gender Male Female Marital status Married Single Including yourself total number of people living in your household Examples...

Страница 82: ...ng accident or Acts of God such as floods or power surges Use in any commercial or institutional settings such as health clubs schools or recreation centers Consequential or incidental damage Some sta...

Страница 83: ...nformation in this manual INTERNATIONAL For technical assistance and a list of distributors in your area please call or fax one of the following numbers international CUSTOMER SERVICE Nautilus Interna...

Страница 84: ...autilus Drive Vancouver Washington USA 98683 1 800 NAUTILUS Nautilus Bowflex Bowflex Xceed Power Rod and the Bowflex and Nautilus logos are either registered trademarks or trademarks of Nautilus Inc A...

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