14
Back Exercises
FINISH
START
Muscles worked:
This exercise emphasizes the
latissimus dorsi, teres major and rear 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.
Starting position:
•
Facing the machine, grasp the handles with
palms facing forward.
•
Position your knees directly under the
seatback and sit upright with your arms
extended up. NOTE: You may position
your hips directly under the pulley but make
sure to lean back slightly from the hips (not
the waist)
•
Maintain good spinal alignment, chest lifted,
abs tight and maintain a very slight arch in
your lower back.
Motion:
•
Initiate the movement by pulling your
shoulder blades down and together while
simultaneously drawing your elbows
downward to the sides, and then inward,
toward your trunk.
•
At the end of the motion your arms should
be drawn near your sides, your shoulder
blades should be fully depressed toward
your hips and your forearms must be in
line with the direction of the cables (not
rotated forward).
•
Slowly return to the starting position
allowing your arms and shoulder blades
to move fully upward, without relaxing
the muscles.
Key points:
•
From the side view the forearms should
appear to remain in line with the cable.
•
Do not lose spinal alignment.
•
Do not lean backward as you pull.
•
Keep the chest up, especially at the bottom
of the movement.
•
Keep the lats tightened 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 dorsi, teres major and rear 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.
Starting position:
•
Facing the machine, grasp the handles with
an underhand grip.
•
Position your knees directly under the
seatback and sit upright with your arms
extending upward.
•
Maintain good spinal alignment, chest lifted,
abs tight and maintain a very slight arch in
your lower back.
Motion:
•
Initiate the movement by pulling your
shoulder blades down and together while
simultaneously drawing your elbows
downward to the front, and then back
toward the sides of your body.
•
At the end of the motion, your arms should
be drawn near your sides (although may
not be touching your sides), your shoulder
blades should be fully depressed toward
your hips and your forearms must be
upward in line with the direction of the
cables (not forward).
•
Slowly return to the starting position
allowing your arms and shoulder blades
to move fully upward, without relaxing
the muscles.
Key points:
•
Do not lose spinal alignment.
•
Keep the lats tightened throughout the
entire motion.
•
Do not lean backward as you pull.
•
Keep the chest up, especially at the bottom
of the movement.
•
You will want to rotate your wrists during
the movement so that your palms are facing
away at the beginning, and facing up at the
finish point.
REVERSE GRIP PULLDOWN
— Shoulder Extension (with elbow flexion)
FINISH
Содержание NS-4000
Страница 1: ...2 Owner s Manual Fitness Guide NS4000...
