Bowflex Revolution manual Posterior Deltoid Teres minor Infra- spinatus

Page 49

Shoulder Exercises

47

Shoulder External Rotation w/ Full Shoulder Adduction

Muscles worked:

Posterior Deltoid; Teres minor; Infra- spinatus

Bench Position:

Removed

Accessory:

Long Hand Grips

Adjustable Arm Position:

5 or 6

Success Tips

•Control the motion during the entire exercise. Do not use momentum.

•Do not rotate your spine to gain additional range of motion. Try for pure rotation of your shoulder— more is not better.

•Use light resistance to perform 12-15 perfect repetitions.

•Standing at different angles to the machine will alter the resistance application to the muscle.

START

START

•Stand off to one side of the machine.

•Facing the machine, grasp the handle and position your upper arm at your side.

•Stand up straight with chest lifted, slight arch in the lower back and shoulderblades retracted.

•Distance yourself from the arm of the machine to eliminate slack in the cable\handgrip.

FINISH

FINISH

•Rotate your forearm out and back, keeping your upper arm stable.

•Do not let your arm move away your side during the motion.

•Slowly return to the Start position keeping tension on the muscle.

•Repeat with the other arm after you have completed the set.

Shoulder External Rotation w/ 90˚ of Abduction

Muscles worked:

Posterior Deltoid; Teres minor; Infra- spinatus

Bench Position:

Removed

Accessory:

Long Hand Grips

Adjustable Arm Position:

4 or 5

Success Tips

•Control the motion during the entire exercise. Do not use momentum.

•Do not rotate your spine to gain additional range of motion. Try for pure rotation of your shoulder— more is not better.

•Use light resistance to perform 12-15 perfect repetitions.

•Moving the arm of the machine to different positions will alter the resistance application to the muscle.

START

START

•Stand off to one side of the machine.

•Facing the machine, grab the handle and position your upper arm 90˚ away from your side.

•Stand up straight with chest lifted, slight arch in the lower back and shoulderblades retracted.

•Distance yourself from the arm of the machine to eliminate slack in the cable\handgrip.

FINISH

FINISH

•Rotate your forearm up and away, keeping your upper arm stable.

•Do not let your arm move closer toward your side during the motion.

•Slowly return to the Start position, keeping tension on the muscle.

•Repeat with the other arm after you have completed the set.

Image 49

Contents Fitness Guide Product Specifications Important Safety Instructions Safety PrecautionsSafety Warning Labels Safety Warning Labels Bowflex Revolution Parts Reference Guide Getting to Know Your Bowflex Revolution Home GymAdjusting and Understanding Resistance Using Your Bowflex Revolution Home GymSpiraFlex Resistance Attaching SpiraFlex Resistance Packs Preparing for Use Preparing for Use, Storing, and MovingPreventative Maintenance MaintenanceAdjusting Cable Tension Cable Hookup for Leg Exercises Cable Hookup for Leg Press Exercises Storing Leg Press Cables Storing Leg Extension Cables Hand Grips Attaching Hand Grips and Foot HarnessesLeg Press Seatback Attaching Accessories, Benches, and SeatsLeg Press Plate Multi-Position Bench Preacher CurlCompanion Equipment Bowflex Revolution Accessory Rack ordered separatelyDefining Your Goals Designing Your Own Program Reaching Your GoalsWorking Out Exercising ProperlyMinute Better Body Workout WorkoutsAdvanced General Conditioning Frequency 4 Days Per Week M-T-TH-F Minute Upper/Lower BodyFrequency 3 Days On, 1 Day Off Body BuildingFrequency 2-3 Times Per Week Circuit Training Anaerobic/CardiovascularTrue Aerobic Circuit Training Frequency 3 Days Per Week M-W-F Time About 45-60 Minutes Strength TrainingRevolutionary Way to Exercise ExercisesChest Exercises Adjustable Arm Position Success TipsAdjustable Arm Position Decline Chest Fly Muscles worked Removed 45º Chest Exercises Chest Exercises Chest Exercises Chest Exercises Shoulder Exercises Variation Shoulder Extension elbows stabilized Muscles worked Scapular Protraction elbows stabilized Muscles worked Rear Deltoids Middle Deltoids Trapezius Rhomboids Scapular Retraction Muscles worked Removed Deltoids. Also ankles, knees, hips and core in stabilization Shoulder Exercises Subscapularis Superior fibers Pectoralis Major Posterior Deltoid Teres minor Infra- spinatus Back Exercises Lying Lat Fly Muscles worked Stiff Arm Pulldown Muscles worked Long Hand Grips Back Exercises Seated Low Back Extension Lying Shoulder Pullover Muscles worked Variation Arm Exercises Lying Triceps Press Elbow extension Cross Triceps Extension Rope Pushdowns Elbow extension Muscles worked Biceps Seated Biceps Curl Flexion in supination Muscles worked Preacher Curl Elbow Flexion in supination Muscles worked Tricep Kickback Muscles worked Lying Biceps Curl Elbow Flexion in supination Muscles worked Biceps, Flexor Digitorum, Flexor Carpi Radialis Seated Wrist Curl Wrist Flexion Muscles worked Abdominal Exercises Kneeling Low to High Trunk Rotation Muscles worked Reverse Crunch Spinal Flexion Muscles worked 45˚ incline Leg Exercises Lying Leg Extension Muscles worked Standing Leg Kickback Hip and Knee Extension Muscles worked Ankle Eversion Muscles worked Variations Standing Hip Flexion Muscles worked Standing Hip Internal Rotation Muscles worked Variation Calf Raise Muscles worked Page Muscle Chart Exercise Log NOW Bowflex Body Leanness Program IntroductionPersonal Guarantee From Dr. Ellington Darden Measurements Body WeightCircumference of Body Parts Women MeasureWomen Measure Suprailium, Triceps, and Thigh Skinfold MeasurementsMen Measure Chest, Abdomen and Thigh Optional Picture Taking Using Calipers When Measuring SkinfoldsWomen Men To Use The Nomogram Determining Your Body FatAge in Years Female Male Percent Body-FatFor Example Calculating Lean Body MassEnter Your Information Here Pounds or Kilograms Measurements Before After Difference Your Results Summary SheetGuidelines Week 3&4 Guidelines Week 1&2Guidelines Week 5&6 Follow a Carbohydrate-Rich, Descending-Calorie Eating Plan Eating GuidelinesKeep Menus Simple and Food Substitutions to a Minimum Avoid Too Much StressSuperhydrate Your System Week 5 Eating PlanCereal Eating Plan US MeasurementsEating Plan Metric Measurements Shopping List May I have dinner for lunch and lunch for dinner? 100 Adhere to a carbohydrate-rich, moderate-calorie eating plan Week Satisfaction Guarantee Limited WarrantyIMPORTANT! Mail Within 30 Days of Purchase Bowflex Revolution Warranty Registration CardBowflex Revolution SE Nautilus Drive Vancouver, WA Offices in the United States