Nautilus Be strong NS 700X, Руководство пользователя

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STArT
FINISh
Muscles worked:
This exercise emphasizes the
front portion of the shoulder muscles (front
deltoids as well as the front part of the middle
deltoids), the rotator cuff muscles, the upper back
muscles (trapezius), and the triceps muscles
located on the back of the upper arms.
Starting position:
• Sit on the bench facing away from the
machine, knees bent and feet flat on
the floor.
• Keep your chest up, abdominal tight
and maintain a very slight arch in your
lower back.
• Grasp the handles with palms facing away from
the machine.
• Raise handles to just above shoulder level,
keeping palms facing forward.
Motion:
• Straighten the arms upward, focusing on a final
point either directly overhead or more forward
over the forehead as comfort/shoulder range
dictates.
• Slowly return to starting position keeping
tension in the front shoulder muscles.
Key points:
• Keep the chest up and abdominal tight
throughout the entire motion to maintain good
spinal alignment.
• Do not let the arch increase in the lower back
while pressing up.
* Make sure pulleys are adjusted into the correct
position prior to starting the exercise.
SEATED ShOULDEr prESS
— Shoulder Abduction (and elbow extension)
Muscles worked:
The entire chest muscle (pectoralis
major) is emphasized. It also involves the front
shoulder muscles (anterior deltoid, a portion of the
middle deltoid) and the triceps, which are located on
the back of the upper arms.
Starting position:
• With the seat adjusted up, reach straight beside
your body, grasp the handles with an overhand
grip, and bend your elbows until your hands are
near your chest. Rotate your upper arms away
from your torso so that your elbows are
pointing outward to each side and your palms
are facing forward.
• From this position, lower your arms
10-15 degrees below the regular bench
press position.
• Raise your chest and slightly “pinch” your
shoulder blades together. Maintain a very
slight, comfortable, arch in your lower back.
Motion:
• Slowly move your elbows outward,
simultaneously bending your arms so that your
forearms remain parallel to each other and the
hands remain over the elbows throughout the
movement.
• Stop when your upper arms are approximately
straight out to the sides (your elbows will be
level with your shoulders or very slightly
below).
• Then, slowly press forward, moving the hands
forward until you arms are straight, and return
to the starting position with arms straight to
the front at shoulder width. Keep your chest
muscles tightened during the entire motion.
Key points:
• The upper arms will be 60-90 degrees from the
sides of your torso at the bottom of the
movement and slightly more than 90 degrees
from the front of your torso at the top.
• Limit and control the range of motion so that
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 with the arm movement, or
for increased pec involvement you
may keep the shoulder blades “pinched”
together throughout both the upward and
downward movements.
SEATED ShOULDEr prESS
(pulley Station)
— Shoulder Abduction
(with elbow extension)
ShOULDEr EXErCISES
STArT
FINISh