Bowflex Xceed manual Shoulder Extension Elbows Stabilized

Page 29

Shoulder Exercises

Shoulder Extension – Elbows Stabilized

Muscles worked:

Upper back (latissimus dorsi, teres major, rear deltoid muscles), muscles between shoulder blades (middle trapezius, rhomboid muscles) and triceps.

Position:

Standing – facing machine

Accessory:

Hand Grips

Pulleys:

Center Cross Bar – narrow position

START		FINISH

BeforeYou Begin:

Remove Leg Extension and seat.

Key Points:

•Do not lose spinal alignment, keep chest lifted.

•Keep lats tightened throughout entire motion.

•Release shoulder blades at end of each rep. Initiate new rep by retracting shoulder blades.

START

•Stand on platform, facing machine, knees slightly bent, feet ﬂat on ﬂoor.

•Grasp hand grips with palms facing ﬂoor.

•Tighten trunk muscles to stabi- lize spine while maintaining a slight arch in lower back.

ACTION

•Initiate by pinching shoulder blades together.

•Continue movement by moving hands in an arc, down and back toward hips.

•Slowly return to start position.

Shoulder Shrug – Scapular Elevation

Muscles worked:

Upper trapezius and associated smaller muscles of region.

Position:

Standing – facing machine

Accessory:

Hand Grips

Pulleys:

Squat Pulley Frame

BeforeYou Begin:

START		FINISH

Remove Leg Extension and seat.

Key Points:

•Do not bend neck backward or forward while raising shoulders.

•Do not slouch upon lowering shoulders.

•Keep spine in good alignment through entire motion.

•Make sure both shoulders raise evenly.

•For variation, bend forward slightly from hips, not spine.

START

•Stand on platform facing machine.

•Reach down and grasp hand grips with palms facing away.

•Let arms hang, extending toward pulleys.

ACTION

•Raise shoulders toward back of head, making sure neck/head does not move.

•Slowly reverse motion, keeping upper trapezius muscles tight.

Bowﬂex Xceed™ Owner’s Manual

27

Costco_BFX_Xceed_OM_FINAL_print.indd 29

8/16/2006 3:40:26 PM

Image 29

Contents Fitness Guide CostcoBFXXceedOMFINALprint.indd 16/2006 33948 PM Table of Contents Regulatory Approvals Specifications / ApprovalsProduct Specifications Important Safety Instructions Important Safety PrecautionsLabel Safety Warning LabelsSafety Warning Labels Rod Caps Get to Know Your MachineHow to Use Your Machine Bowflex Xceed Home Gym Cable Routing Bowflex Xceed Home Gym Pulley PositionsMaintenance and Care of Your Bowflex Xceed Home Gym Leg Extension Hand Grips and StrapsLat Pulldown Define Your Goals Variables are as follows Design Your Own ProgramWorkout Guide Advanced General Conditioning WorkoutsMinute Better Body Workout Frequency 4 Days Per Week M-T-TH-F Time About 20 Minutes Minute Upper/Lower BodyFrequency 3 Days On, 1 Day Off Time About 45-60 Minutes Body BuildingFrequency 2-3 Times Per Week Time About 20-45 Minutes Circuit Training Anaerobic/CardiovascularFrequency 2-3 Times Per Week Time About 20-60 Minutes True Aerobic Circuit TrainingFrequency 3 Days Per Week M-W-F Time About 45-60 Minutes Strength TrainingKey Points Chest ExercisesBeforeYou Begin Shoulder Exercises Crossover High Rear Deltoid Rows Elbow Flexion Crossover Rear Deltoid Rows Elbow FlexionSeated Forearm Lateral Shoulder Raise Elbows Stabilized Squat Pulley Frame Shoulder Rotator Cuff External Rotation Shoulder Rotator Cuff Internal RotationShoulder Extension Elbows Stabilized Scapular Depression Scapular Protraction Elbows StabilizedScapular Retraction Back Exercises Seated facing machine Crossover Bent Over Row 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 Hammer Pushdown Elbow Extension Arm ExercisesTriceps Pushdown Elbow Extension Triceps Extension Elbow Extension CrossTriceps Extension HammerTriceps Extension Elbow ExtensionHammerTriceps Kickback Triceps KickbackResisted Dip Elbow Extension Muscles worked Reverse Curl Elbow Flexion in Pronation Muscles worked Reverse Barbell Biceps Curl Elbow Extension Barbell Biceps Curl Elbow ExtensionStart Action Seated Biceps Hammer Curl Elbow FlexionWrist Curl with Wrist Flexion Muscles worked Wrist ExtensionSeated Resisted Oblique Abdominal Crunch Abdominal ExercisesTrunk Rotation Seated Resisted Abdominal Crunch Spinal Flexion Squat Leg ExercisesStanding Hip Extension Knee Extended Standing Hip Extension Knee BentLeg Kickback Hip and Knee Extension Muscles worked Stiff Leg Dead Lift Dead LiftStanding Hip Abduction Standing Hip AdductionLower leg or calf gastrocnemius, soleus Iliotibial Tract Muscle ChartExercise Date Exercise LogCostcoBFXXceedOMFINALprint.indd 16/2006 34140 PM Bowflex Body Leanness Program 58 Bowﬂex Body Leanness Program Personal guarantee from Dr. Ellington Darden Bowflex Body Leanness Program IntroductionCircumference of Body Parts Body WeightMeasurements Suprailium Skinfold MeasurementsWomen Men Using Calipers When Measuring SkinfoldsOptional Picture Taking To Use The Nomogram Determining Your Body FatFemale Male Percent Body-FatEnter Your Information Here Pounds or Kilograms Calculating Lean Body MassFor Example Measurement s Before After Your Results Summary SheetGuidelines Week 5&6 Guidelines Week 1&2Guidelines Week 3&4 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 PlanEating 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 IMPORTANT! Mail Within 30 Days of Purchase Bowflex Xceed Warranty Registration CardPlease fold over and tape before mailing What Is CoveredKeep For Your Records Warranty InformationOffices in the United States Important Contact NumbersCostcoBFXXceedOMFINALprint.indd 16/2006 34149 PM CostcoBFXXceedOMFINALprint.indd 16/2006 34149 PM