Bowflex Xceed manual Wrist Extension, Wrist Curl with Wrist Flexion Muscles worked

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Arm Exercises

Wrist Extension

Muscles worked:

Back and top parts of forearms.

Position:

Standing – facing machine

Accessory:

Hand Grips

Pulleys:

Squat Pulley Frame

BeforeYou Begin:

Remove Seat and Leg Extension

START		FINISH

Key Points:

•Move slowly and keep tension in back of forearms at all times.

•Perform this exercise one arm

at a time to make it easier to focus and isolate the back of forearms, or perform it with both arms simultaneously to save time.

START

•Stand on platform, knees slightly bent.

•Grasp hand grips, palms facing down. Rest mid- forearms against sides with elbows ﬂared out.

•Raise chest, tighten trunk muscles and maintain a slight arch in lower back.

ACTION

•Slowly curl back of ﬁsts toward forearms.

•Slowly return to start position.

Wrist Curl – with Wrist Flexion

Muscles worked:

Front part of forearms. Also increases the strength of grip and isometrically challenges biceps muscles.

Position:

Standing – facing machine

Accessory:

Hand Grips

Pulleys:

Squat Pulley Frame Removed

START

FINISH

BeforeYou Begin:

Remove Seat and Leg Extension

Key Points:

•Move slowly and keep tension in front of forearm at all times.

•Do not increase or decrease bend in arms, perform the entire motion at wrist.

•Do not rock body. Keep chest lifted, abs tight and maintain a slight arch in lower back.

START

•Stand on platform.

•Bend down and grasp hand grips, palms facing forward, ﬁngertips down.

•Stand with upper arms and elbows by sides.

•Lift chest, tighten trunk muscles and maintain a slight arch in lower back.

•Bend arms 90º, palms up. Hold position throughout entire exercise.

ACTION

•Slowly curl ﬁsts towards front of forearms.

•Keeping forearms still, slowly let ﬁsts return to start position.

Bowﬂex Xceed™ Owner’s Manual

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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 Percent Body-Fat Determining Your Body FatTo Use The Nomogram Female MaleEnter 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 Avoid Too Much Stress Eating GuidelinesFollow a Carbohydrate-Rich, Descending-Calorie Eating Plan Keep Menus Simple and Food Substitutions to a MinimumSuperhydrate 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