12
Shoulder Exercises
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Muscles worked:
This exercise emphasizes the
front portion of the shoulder muscles (front
deltoids as well as the front part of the middle
deltoids).
Starting position:
•
Stand facing away from the machine.
•
Keep your chest up, abdominals tight and
maintain a slight arch in your lower back.
•
Grasp handles with your palms facing
backward and arms straight at your sides.
Motion:
•
Keeping your arms straight, move them
forward then upward to shoulder height.
•
Slowly return the arms beside the torso and
repeat.
Key points:
•
Keep the chest lifted and the abdominals
tightened throughout the entire motion and
maintain good spinal alignment.
•
Do not increase the arch in your lower back
while lifting your arms.
FRONT SHOULDER RAISE —
Shoulder Flexion (elbow stabilized near extension)
Muscles worked: This exercise emphasizes the back
of the shoulder muscles (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 on the floor.
•
Adjust the range of motion pin so that arms are
in the first or second adjustment hole depending
on your flexibility.
•
Adjust the seat back so that the center of
your shoulder is aligned with the pivot point
of the machine.
•
Your back should be straight and your chest
should be against the seat back pad.
•
Place the back of your upper arm against the roller
pads. Both your upper and lower arms should be
flat and level to the floor.
Motion:
•
Moving at the shoulders, move your elbows as
far back as possible pinching your shoulder
blades together at the end of the movement.
•
With elbows bent, return slowly to the
starting position.
Key points:
•
Do not move your back or hips during exercise.
•
Do not allow the weights to come to rest
during exercise.
•
Move only at shoulders, your arms should remain
bent and level with the floor at all times.
REAR DELT
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Содержание NS-4000
Страница 1: ...2 Owner s Manual Fitness Guide NS4000...
