Bowflex Xceed Shoulder Rotator Cuff Internal Rotation, Shoulder Rotator Cuff External Rotation

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Shoulder Exercises

Shoulder Rotator Cuff – Internal Rotation

Muscles worked:

Front rotator cuff muscle (subscapularis).

Position:

Standing – facing left or right

Accessory:

Hand Grips

Pulleys:

Center Cross Bar -wide position

BeforeYou Begin:

START		FINISH

Remove Seat and Leg Extension

Key Points:

•Motion should be slow and controlled.

•Do not rotate spine to get additional range of motion. Try for pure rotation of shoulder joint. More is not better!

•Use light resistance only. Pick a resistance that you can perform 12-15 perfect reps.

START

•Stand on platform with one side toward machine. Maintain good spinal alignment.

•Grasp hand grip with arm closest to machine and draw upper arm into side, keeping elbow bent 90º.

•Distance yourself from tower to eliminate slack in cable.

•Use very light resistance.

ACTION

•Rotate forearm toward abdomen, keeping elbow by side.

•Slowly return to start position.

Shoulder Rotator Cuff – External Rotation

Muscles worked:

Rear portion of rotator cuff (infraspinatus, teres minor muscles).

Position:

Standing – facing left or right

Accessory:

Hand Grips

Pulleys:

Center Cross Bar – wide position

BeforeYou Begin:

START		FINISH

Remove Leg Extension and seat.

Key Points:

•Motion should be slow and controlled.

•Do not rotate spine to get addi- tional range of motion. Try for pure external rotation of shoulder joint. More is not better!

•Use light resistance only. Pick a resistance that allows you to perform 12-15 reps.

26Bowﬂex Xceed™ Owner’s Manual

START

•Stand on platform with one side toward machine. Maintain good spinal alignment.

•Using arm furthest from rods, reach across body, grasp hand grip nearest you and draw arm back into side. Keep elbow bent 90º.

•Allow forearm to rest against abdomen and elbow against side, taking out some of the slack or in cables.

ACTION

•Rotate forearm away from abdomen and out to side, keeping elbow/upper arm by side.

•Slowly return to start position.

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Contents Fitness Guide CostcoBFXXceedOMFINALprint.indd 16/2006 33948 PM Table of Contents Product Specifications Specifications / ApprovalsRegulatory Approvals Important Safety Precautions Important Safety InstructionsSafety Warning Labels LabelSafety Warning Labels Get to Know Your Machine Rod CapsHow to Use Your Machine Bowflex Xceed Home Gym Pulley Positions Bowflex Xceed Home Gym Cable RoutingMaintenance and Care of Your Bowflex Xceed Home Gym Lat Pulldown Hand Grips and StrapsLeg Extension Define Your Goals Design Your Own Program Variables are as followsWorkout Guide Minute Better Body Workout WorkoutsAdvanced General Conditioning Minute Upper/Lower Body Frequency 4 Days Per Week M-T-TH-F Time About 20 MinutesBody Building Frequency 3 Days On, 1 Day Off Time About 45-60 MinutesCircuit Training Anaerobic/Cardiovascular Frequency 2-3 Times Per Week Time About 20-45 MinutesTrue Aerobic Circuit Training Frequency 2-3 Times Per Week Time About 20-60 MinutesStrength Training Frequency 3 Days Per Week M-W-F Time About 45-60 MinutesChest Exercises Key PointsBeforeYou Begin Shoulder Exercises Crossover Rear Deltoid Rows Elbow Flexion Crossover High Rear Deltoid Rows Elbow FlexionSeated Forearm Lateral Shoulder Raise Elbows Stabilized Squat Pulley Frame Shoulder Rotator Cuff Internal Rotation Shoulder Rotator Cuff External RotationShoulder Extension Elbows Stabilized Scapular Protraction Elbows Stabilized Scapular DepressionScapular Retraction Back Exercises Seated facing machine Bent Over Row Crossover Bent Over RowSeated on ground, facing machine Standing Low Back Extension with Hip Extension CostcoBFXXceedOMFINALprint.indd 16/2006 34050 PM CostcoBFXXceedOMFINALprint.indd 16/2006 34054 PM Triceps Pushdown Elbow Extension Arm ExercisesTriceps Hammer Pushdown Elbow Extension Triceps Extension Elbow Extension HammerTriceps Extension Elbow Extension CrossTriceps ExtensionTriceps Kickback HammerTriceps KickbackResisted Dip Elbow Extension Muscles worked Reverse Curl Elbow Flexion in Pronation Muscles worked Barbell Biceps Curl Elbow Extension Reverse Barbell Biceps Curl Elbow ExtensionSeated Biceps Hammer Curl Elbow Flexion Start ActionWrist Extension Wrist Curl with Wrist Flexion Muscles workedTrunk Rotation Abdominal ExercisesSeated Resisted Oblique Abdominal Crunch Seated Resisted Abdominal Crunch Spinal Flexion Leg Exercises SquatStanding Hip Extension Knee Bent Standing Hip Extension Knee ExtendedLeg Kickback Hip and Knee Extension Muscles worked Dead Lift Stiff Leg Dead LiftStanding Hip Adduction Standing Hip AbductionLower leg or calf gastrocnemius, soleus Muscle Chart Iliotibial TractExercise Log Exercise DateCostcoBFXXceedOMFINALprint.indd 16/2006 34140 PM Bowflex Body Leanness Program 58 Bowﬂex Body Leanness Program Personal guarantee from Dr. Ellington Darden Introduction Bowflex Body Leanness ProgramMeasurements Body WeightCircumference of Body Parts Skinfold Measurements SuprailiumOptional Picture Taking Using Calipers When Measuring SkinfoldsWomen Men Determining Your Body Fat To Use The NomogramFemale Male Percent Body-FatFor Example Calculating Lean Body MassEnter Your Information Here Pounds or Kilograms Your Results Summary Sheet Measurement s Before AfterGuidelines Week 3&4 Guidelines Week 1&2Guidelines Week 5&6 Eating Guidelines Follow a Carbohydrate-Rich, Descending-Calorie Eating PlanKeep Menus Simple and Food Substitutions to a Minimum Avoid Too Much StressSuperhydrate Your System Eating Plan Week 5Eating Plan US Measurements Eating Plan Metric Measurements Shopping List What can I substitute for it? Bowﬂex Body Leanness Program Adhere to a carbohydrate-rich, moderate-calorie eating plan Bowflex Xceed Warranty Registration Card IMPORTANT! Mail Within 30 Days of PurchaseWhat Is Covered Please fold over and tape before mailingWarranty Information Keep For Your RecordsImportant Contact Numbers Offices in the United StatesCostcoBFXXceedOMFINALprint.indd 16/2006 34149 PM CostcoBFXXceedOMFINALprint.indd 16/2006 34149 PM