Nautilus 200 3346 Скачать руководство пользователя страница 10 | Manualshive

Страница: 10 / 22

Nautilus 200 3346 Скачать руководство пользователя страница 10

STRENGTH TRAINING

FREQUENCY: 3 DAYS PER WEEK (M-W-F)

TIME: ABOUT 45-60 MINUTES

This program is designed to emphasize overall strength development. This is an advanced routine to be used only after you have progressed from the

advanced general conditioning routine and only after you have perfected your exercise techniques. Work each set to near exhaustion. If you can perform

more than 5 to 8 reps, you should increase your resistance 10 lbs. and decrease your reps to 5. Rest 60 - 120 seconds between each set and exercise. Focus

on proper form.

Tighten

the muscle before you move,

squeeze

the muscle as 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 will 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

Chest Press
Shoulder Press
Standing Lateral Raise
Shoulder Raise

Sets

2-4
2-4
2-4
2-4

Reps

5-8
5-8
5-8
5-8

Body Part

Back

Arms

Exercise

Low Row
Wide Pulldowns
Standing Biceps Curl
Triceps Extension
Standing Triceps Kickback

Sets

2-4
2-4
2-4
2-4
2-4

Reps

5-8
5-8
5-8
5-8
5-8

Body Part

Legs

Trunk

Exercise

Leg Press
Leg Extension
Leg Curl
Calf Extension
Low Back Extension
Abdominal Crunch

Sets

2-4
2-4
2-4
2-4
2-4
2-4

Reps

5-8
5-8
5-8
5-8
8-12
5-8

Day 1

Day 2

Day 3

The Workouts

8

«
...
8
9
10
11
12
...
»

Содержание 200 3346

Страница 1: ...I I I L I l _ _ NS4000 Owner s Manual Fitness Guide Art 200 3346...

Страница 2: ...chine if it is found in this position Call your repair facility or consult your assembly guides if this occurs Inspect all cables belts or chains and their connections prior to every exercising Do not...

Страница 3: ...de the body support you need to exercise with proper form while avoiding injury As a supplier of fitness equipment to health clubs worldwide the Nautilus name has become synonymous with Ultimate perfo...

Страница 4: ...ent Proper arm length extension for seated rows chest presses rear delts etc Completed through using the commercial grade adjustment Simply pull the pop pin and place seat back in desired position Dua...

Страница 5: ...achine s Guide Rods Clean the long chrome rods thoroughly using a clean cloth and ammonia cleaner Wipe rods completely dry Spray a generous amount of silicon lubricant on the rods Using Cable Station...

Страница 6: ...biomechanically sound method of improving power in 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 lea...

Страница 7: ...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 join...

Страница 8: ...ease your training with this split system 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 incre...

Страница 9: ...l contraction and resist the movement as you lower the weight Move slowly on each rep Use a pace that will allow you to stop the movement instantly at any point in the rep Count three seconds up and t...

Страница 10: ...ramp 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 will allow you to stop the movement instantly at any point in t...

Страница 11: ...worked This exercise emphasizes the chest muscles pectoralis major especially the upper portion It also involves the front shoulder muscles anterior deltoid a portion of the middle deltoid and the tr...

Страница 12: ...f motion Do not let your abs relax until the set is over MOVING SLOWLY to eliminate momentum is critical ABDOMINAL CRUNCH Spinal Flexion Abdominal Exercises FINISH START Muscles Worked This exercise e...

Страница 13: ...cles rear deltoid as well as the posterior rotator cuff Also works the trapezius and rhomboid muscles in the upper back Starting position Sit on the bench facing the machine knees bent and feet flat o...

Страница 14: ...t your elbows travel only slightly behind your shoulders if at all For normal pressing pushing patterns of movement you may choose to allow the shoulder blades to float forward and backward naturally...

Страница 15: ...d throughout the entire motion Do not move your elbows posteriorly on the way down WIDE PULLDOWN Shoulder Adduction with elbow flexion START Muscles worked This exercise emphasizes the latissimus dors...

Страница 16: ...mphasizes the back portion of the shoulder muscles the rear deltoids as well as the rear portion of the middle deltoids the posterior rotator cuff upper lat and teres major as well as the trapezius an...

Страница 17: ...ur shoulder blade at the end of each rep and initiate each new rep by retracting your shoulder blade Keep the Lat muscles tightened throughout the entire exercise SINGLE ARM ROW Shoulder Extension wit...

Страница 18: ...the triceps muscles located on the back of the upper arms These muscles are responsible for straightening your arms and assist in any upper body pushing or pressing motion Starting position Grasp the...

Страница 19: ...very slight arch in your lower back STANDING BICEPS CURL Elbow Flexion in supination FINISH START Muscles worked This exercise works all the major muscle groups in upper leg including the quadriceps w...

Страница 20: ...n your quads during the entire movement Key points Use slow controlled motion Do not kick into extension Do not let your knees rotate outward during the exercise Keep your kneecaps pointing up and str...

Страница 21: ...tain exactly the same bend in the knee of your moving leg throughout the entire exercise STANDING HIP EXTENSION Knee stabilized in flexion FINISH START Muscles worked This exercise is great for emphas...

Страница 22: ...s not better Keep your spine straight and your hips level Try not to raise your hips when raising your leg to the side STANDING HIP ABDUCTION Muscles worked This exercise will not burn off fat from yo...

Отзывы:

Нет отзывов