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TrICEpS pUShDOWN

— Elbow Extension

ArM EXErCISES

STArT

FINISh

Muscles worked:

This exercise emphasizes

and develops the biceps muscles, which are

located on the front of your upper arms and

are primarily responsible for bending your

elbows, as well as the brachialis and

brachioradialis.

Starting position:

• Facing the machine.

• Bend down and grasp the handles with your

palms facing forward.

• Stand with your upper arms by your sides

(although not “smashed” against them). Lift

your chest, tighten your abdominals and

maintain a very slight arch in your lower

back.

Motion:

• Curl handles forward, then upward, and

then in toward shoulders while keeping your

elbows at your sides and your upper arms

completely still.

• Slowly lower to the starting position by

performing the same arcing motion.

Key points:

• Keep elbows at your sides.

• Keep wrists straight.

• Keep your trunk muscles tight and maintain

a very slight arch in your lower back.

STANDING BICEpS CUrL

— Elbow Flexion (in supination)

Muscles worked:

This exercise emphasizes 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.

Position: Lat Station.

Starting position:

• Grasp the lat bar at shoulder width, with

your palms down.

• Adjust your distance from the pulleys (one

to two feet in front of you). This may need

to be altered after attempting the first rep.

• Keeping your arms bent, bring your upper

arms to your side and maintain.

• Lift your chest and tighten your abdominals

to stabilize your spine while maintaining a

very slight arch in the lower back.

Motion:

• Keeping your upper arms stationary and

your elbows next to the sides of your torso,

slowly straighten your arms by arcing

downward and then inward toward your

legs.

• Straighten your arms fully.

• Controlling the motion, allow your elbows to

bend, returning to the starting position

without moving your upper arm.

Key points:

• Keep your upper arms motionless.

• Keep wrists straight.

• Tighten the triceps throughout the exercise

and control the motion on the way up.

• Maintain good posture by keeping your chest

lifted, abs tight and maintain a very slight

arch in your lower back.

STArT

FINISh

Содержание Be Strong NS 300X

Страница 1: ...Be Strong Model NS 300X P N 001 6995 Rev A 09 20 2006 NS 300X Owners Manual Fitness Guide...

Страница 2: ...d Shoulder Press 15 Lateral Shoulder Raise 15 Back Exercises Wide Pulldowns 16 Reverse Grip Pulldowns 16 Seated Lat Rows 17 Seated Low Row 17 Low Back Extensions 18 Single Arm Row 18 Upright Row 19 Ar...

Страница 3: ...ce pain stop and consult your physician 5 Inspect this machine for loose parts or signs of wear Pay special attention to the Seat Do not use if found in this condition contact Nautilus Customer Servic...

Страница 4: ...vide the body support you need to exercise with proper form while avoiding injury As a supplier of fitness equipment to health clubs world wide the Nautilus name has become synonymous with Ultimate pe...

Страница 5: ...fficiency and comfort while reducing the risk of injury Seat Back Adjustment Proper arm length extension for seated rows chest presses rear delts etc Completed through using the commercial grade ratch...

Страница 6: ...cessories Inc Patent 4756527 Daily Before each use you should inspect your weight machine to ensure that the cables and pulleys are in good condition and operating smoothly If cable appears to have an...

Страница 7: ...cally 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 learning to a...

Страница 8: ...acks 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 joint movements In ad...

Страница 9: ...10 15 Body Part Exercise Sets Reps 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 real...

Страница 10: ...ovement 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 three seconds down and work to...

Страница 11: ...scle 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 Coun...

Страница 12: ...er blades to float forward and backward naturally with the arm movement or for increased pec involvement you may keep the shoulder blades pinched together throughout both the upward and downward movem...

Страница 13: ...h and straighten your arms to the front Be sure that your arms are moving level with your chest palms facing forward and wrists straight Raise your chest and slightly pinch your shoulders together Mai...

Страница 14: ...uring the entire motion Key points Maintain a 90 degree angle between your upper arms and the sides of your torso during the exercise For normal pulling rowing patterns of movement you may choose to a...

Страница 15: ...triceps which are located on the back of the upper arm Starting position In the seated position grasp the upper handles and bend your elbows until your hands are near your chest Rotate your upper arm...

Страница 16: ...ar deltoid which make up the large pulling muscles of your upper back It also involves the muscles on the front of your upper arms the biceps group which are responsible for bending your elbows Starti...

Страница 17: ...s slide forward without slouching Key points Try to maintain upright alignment at all times during the movement Keep wrists straight SEATED LOW ROW Shoulder extension with elbow flexion Muscles worked...

Страница 18: ...ARM ROW Shoulder Extension with elbow flexion Muscles worked This exercise emphasizes the muscles in your low back erector spinae and deep spinal muscles that are necessary for providing stabilization...

Страница 19: ...e and your wrist straight throughout entire motion Tighten the triceps throughout the exercise and control the motion TRICEPS KICKBACK Muscles worked This exercise emphasizes the latissimus dorsi tere...

Страница 20: ...se emphasizes 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 Position Lat S...

Страница 21: ...until your legs are completely straight and your kneecaps are pointing up toward the ceiling not turned outward Then slowly return to the starting position keeping tension in your quads during the en...

Страница 22: ...ame bend in the knee of your moving leg throughout the entire exercise STANDING HIP EXTENSION Knee stabilized in flexion Muscles worked This exercise strengthens and develops the muscles of your butto...

Страница 23: ...Keep you abs tight throughout the exercise Key points Do not use this exercise for losing fat from your hips It will not make your hips smaller Use it to develop hip strength and stability Use a very...

Страница 24: ...fat SEATED RESISTED ABDOMINAL CRUNCH Spinal Flexion Muscles worked This exercise will not burn off fat from your inner thighs or make them smaller There is no exercise that will burn fat from a speci...

Страница 25: ...sed for commercial or institutional use Damage due to use by persons who weigh more than 300 pounds Damage due to abuse misuse accident or acts of God such as floods Consequential or incidental damage...

Страница 26: ...World Headquarters 16400 S E Nautilus Drive Vancouver Washington USA 98683 Phone 800 NAUTILUS INTERNATIONAL CUSTOMER SERVICE INTERNATIONAL OFFICE Nautilus International S A Rue Jean Prouv 6 1762 Givi...

Страница 27: ...All rights reserved Nautilus the Nautilus logo My Nautilus Heart Strong Changing the Game in Health and Fitness REACT ROC Remote Operation Control SuperSoft Hyperdrive Be Strong are either registered...

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