Bowflex Xceed manual Scapular Protraction Elbows Stabilized, Scapular Depression

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Shoulder Exercises

Scapular Protraction – Elbows Stabilized

Muscles worked:

Serratus anterior muscles, the muscles on the side of the rib cage.

Position:

Seated – facing outward

Accessory:

Hand Grips

Pulleys:

Center Cross Bar – narrow position

START

FINISH

BeforeYou Begin:

Remove Leg Extension and adjust seat height.

Key Points:

•Maintain a 90º angle between upper arms and torso throughout the exercise.

•Keep elbows straight.

•Do not slouch forward in the upper spine to further the motion. Maintain a very slight arch in lower back

at all times.

START

•Sit grasp hand grips.

•Lie head back on bench and straighten arms to front.

•Be sure arms are in line with cables, palms facing down and wrists straight.

•Raise chest and pinch shoulder blades. Maintain a slight, comfortable, arch in lower back.

ACTION

•Keeping arms straight and pointing in the same direction of cables, slowly move shoulder blades forward off bench.

•Slowly return to start position.

•Movement is subtle and only occurs in shoulder.

Scapular Depression

Muscles worked:

Develops lower trapezius muscles, which stabilize and move shoulder blades.

Position:

Seated – facing outward

Accessory:

50” Bent Lat Bar

Pulleys:

Lat Tower

START		FINISH

BeforeYou Begin:

Remove Leg Extension and adjust seat height.

Key Points:

•Do not lose spinal alignment, keep chest lifted.

START

•Sit facing outward, knees bent, feet ﬂat on ﬂoor.

•Grasp 50” Bent Lat Bar.

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

ACTION

•Keeping arms straight, slide shoulder blades toward hips.

•When shoulder blades are fully depressed, slowly return to start position.

•Movement is subtle and only occurs in shoulder.

28Bowﬂex Xceed™ Owner’s Manual

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Contents Fitness Guide CostcoBFXXceedOMFINALprint.indd 16/2006 33948 PM Table of Contents Specifications / Approvals Product SpecificationsRegulatory 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 Hand Grips and Straps Lat PulldownLeg Extension Define Your Goals Design Your Own Program Variables are as followsWorkout Guide Workouts Minute Better Body WorkoutAdvanced 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 Arm Exercises Triceps Pushdown Elbow ExtensionTriceps 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 workedAbdominal Exercises Trunk RotationSeated 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 ProgramBody Weight MeasurementsCircumference of Body Parts Skinfold Measurements SuprailiumUsing Calipers When Measuring Skinfolds Optional Picture TakingWomen Men Female Male Determining Your Body FatTo Use The Nomogram Percent Body-FatCalculating Lean Body Mass For ExampleEnter Your Information Here Pounds or Kilograms Your Results Summary Sheet Measurement s Before AfterGuidelines Week 1&2 Guidelines Week 3&4Guidelines Week 5&6 Keep Menus Simple and Food Substitutions to a Minimum Eating GuidelinesFollow a Carbohydrate-Rich, Descending-Calorie Eating Plan 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