Bowflex Xceed manual Reverse Curl Elbow Flexion in Pronation Muscles worked

Page 44

Arm Exercises

Concentration Biceps Curl – Elbow Flexion (in Supination)

Muscles worked:

Biceps muscles.

Position:

Standing – right or left side facing machine

Accessory:

Hand Grips

Pulleys:

Squat Pulley Frame

BeforeYou Begin:

Remove Seat and Leg Extension

Key Points:

•Keep elbow pointing toward ﬂoor at all times.

•Keep wrist straight.

•Bend at hips, not at the waist.

•Keep back straight, chest up

and maintain a very slight arch in lower back.

START

START

•Stand on platform, one side toward machine.

•With hand closest to Power Rod® resistance rods, grasp hand grip.

•Keeping back straight, bend at hips and knees, until trunk is parallel to ﬂoor. Place unin- volved hand on thigh to help stabilize.

FINISH

ACTION

•Curl hand grip away from cable, then up toward shoulder while keeping upper arm completely motionless and elbow pointing toward the ﬂoor at all times.

•Slowly return to start position performing the same arc of motion.

Reverse Curl – Elbow Flexion (in Pronation)

Muscles worked:

Deep arm muscle(brachialis). Also the front forearm muscle (brachioradialis) and biceps.

Position:

Standing – facing machine

Accessory:

Hand Grips

Pulleys:

Squat Pulley Frame – with squat straps

START

FINISH

BeforeYou Begin:

Remove Seat and Leg Extension

Key Points:

•Keep elbows at sides.

•Keep wrists straight.

•Keep trunk muscles tight and maintain a very slight arch in lower back.

START

•Stand on platform.

•Bend down and grasp hand grips with palms facing backward.

•Stand with arms by sides.

•Lift chest, tighten abs and maintain slight arch in lower back.

ACTION

•Keeping palms facing down, slowly curl hand grips forward, then up, then in toward shoulders while keeping elbows at sides and upper arms completely still.

•Slowly lower to start position.

42Bowﬂex Xceed™ Owner’s Manual

Costco_BFX_Xceed_OM_FINAL_print.indd 44

8/16/2006 3:41:11 PM

Image 44

Contents Fitness Guide CostcoBFXXceedOMFINALprint.indd 16/2006 33948 PM Table of Contents Regulatory Approvals Specifications / ApprovalsProduct Specifications 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 Leg Extension Hand Grips and StrapsLat Pulldown Define Your Goals Design Your Own Program Variables are as followsWorkout Guide Advanced General Conditioning WorkoutsMinute Better Body Workout 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 Hammer Pushdown Elbow Extension Arm ExercisesTriceps 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 workedSeated Resisted Oblique Abdominal Crunch Abdominal ExercisesTrunk Rotation 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 ProgramCircumference of Body Parts Body WeightMeasurements Skinfold Measurements SuprailiumWomen Men Using Calipers When Measuring SkinfoldsOptional Picture Taking Determining Your Body Fat To Use The NomogramFemale Male Percent Body-FatEnter Your Information Here Pounds or Kilograms Calculating Lean Body MassFor Example Your Results Summary Sheet Measurement s Before AfterGuidelines Week 5&6 Guidelines Week 1&2Guidelines Week 3&4 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