Bowflex Blaze manual Seated Triceps Extension-Elbow Extension

Page 37

Arm Exercises

Seated Triceps Extension—Elbow Extension

Muscles worked:

Triceps

Bench Position:

Horizontal

Accessory:

Handgrips

Pulleys:

Chest Bar

Success Tips

•Keep your knees bent, feet flat on the floor.

•Lay your head back against the bench.

•Keep your chest lifted, shoulders pinched together, and a very slight arch in your lower back.

•Keep your upper arms and shoulders motionless and your wrists straight.

•Tighten the triceps throughout the exercise, using controlled motion.

START

Start

•Sit facing away from the Power Rod® unit.

•Using an overhand grip, reach behind you and grasp the Handgrips, bending your elbows until your hands are near the top of your head, palms facing up.

•Keep your arms in line with the cables.

FINISH

Action

•Keeping your upper arms sta- tionary, slowly straighten your elbows, moving your arms in an arcing motion upward over your head until they are approximately 90o from your torso.

•Stop the motion before your elbows are completely straight, and then reverse your motion, slowly returning to the Start position without relaxing muscle tension.

Standing Biceps Curl—Elbow Flexion (in supination)

Muscles worked:

Biceps

Bench Position:

Removed

Accessory:

Handgrips

Pulleys:

Chest Bar

Success Tips

•Keep your chest lifted, abs tight, and a very slight arch in your lower back.

•Keep your elbows at your sides and your wrists straight.

START

Start

•Straddle the Seat Rail, facing the Power Rod® unit.

•Reach down and grasp the Handgrips, palms facing forward.

•Straighten, keeping your arms by your sides, elbows loose.

FINISH

Action

•Keeping your upper arms stationary and your elbows at your sides, slowly curl the Handgrips forward, then upward and in toward your shoulders.

•Slowly reverse the arcing motion, bringing your hands back to the Start position.

37

Image 37

Contents Fitness Guide Page Table of Contents Regulatory Approvals Product SpecificationsImportant Safety Instructions Safety RequirementsSafety Requirements Label Safety Warning LabelsSafety Warning Labels Safety Warning Labels Home Gym Get to Know Your MachineHow to Use Your Machine Workout Bench Accessories and Equipment Using Your Leg Press Belt and Squat Bar Pulleys Define Your Goals Variables are as follows Design Your Own ProgramWarm Up / Cool Down Chest Fly-Shoulder Horizontal Adduction elbow stablized Chest ExercisesChest Exercises Chest Exercises Anterior Deltoid and Triceps Shoulder Exercises Front Shoulder Raise-Shoulder Flexion elbow stabilized Seated Shoulder Press-Shoulder Adduction and elbow extensionShoulder Shrug-Scapular Elevation Shoulder Extension-elbows stabilizedScapular Depression Scapular Protraction-elbows stabilizedRear Deltoids, Middle Deltoids, Trapezius, and Rhomboids Shoulder Rotator Cuff-External Rotation Shoulder Rotator Cuff-Internal RotationScapular Retraction Lying Lat Pulldowns Back ExercisesLow Back Extension-Seated with hip extension Pulldowns-Shoulder Adduction with elbow ﬂexion Lying Narrow Lat Pulldowns Lying Lat Fly-Shoulder AdductionStiff-Arm Pulldown-Shoulder Extension elbow stabilized Seated Lat Rows-Shoulder Extension and elbow ﬂexionBent Over Row Triceps Pushdown-Elbow Extension Arm ExercisesSingle Arm Pushdown-Elbow Extension Lying Triceps Extension-Elbow Extension French Press-Elbow Extension overheadLying 45o Triceps Extension-Elbow Extension Cross Triceps ExtensionStanding Biceps Curl-Elbow Flexion in supination Seated Triceps Extension-Elbow ExtensionLying Biceps Curl-Elbow Flexion in supination Seated Biceps Curl-Flexion in supinationStanding Wrist Curl Seated Wrist ExtensionSeated Wrist Curl Wrist Flexion Reverse Curl-Elbow Flexion in pronationRope Pushdown-Elbow Extension Standing Wrist ExtensionReverse Crunch-Spinal Flexion Abdominal ExercisesResisted Reverse Crunch-Spinal Flexion Seated Resisted Abdominal Crunch-Spinal Flexion Trunk Rotation Leg Extension Leg ExercisesSquat-Knee Extension, Hip Extension, Ankle Plantarﬂexion Ankle Eversion Lying Leg ExtensionStanding Hip Extension-knee ﬂexed Ankle InversionStanding Hip Abduction Standing Hip Extension-knee stabilizedSeated Hip Abduction Seated Hip AdductionStanding Leg Kickback-Hip and Knee Extension StartAction Success Tips Leg Press-Hip and Knee ExtensionProne Leg Curl-Knee Flexion Muscle Chart Week Satisfaction Guarantee US Warranty InformationBowflex Blaze Home Gym Warranty Registration Card Please fold over and tape before mailing What Is CoveredBowflex Body Leanness Program Bowflex Body Leanness Program IntroductionPersonal Guarantee From Dr. Ellington Darden Measurements Body WeightCircumference of Body Parts Suprailium Skinfold MeasurementsOptional Picture Taking Using Calipers When Measuring SkinfoldsWomen Men To Use The Nomogram Determining Your Body FatAge in Years Female Male Percent Body-FatFor Example Calculating Lean Body MassEnter Your Information Here Pounds or Kilograms Measurements Before After Your Results Summary SheetGuidelines Week 1&2 WorkoutsGuidelines Week 3&4 Guidelines Week 5&6Follow 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 PlanCereal Eating Plan US MeasurementsEating Plan Metric Measurements Shopping List May I have dinner for lunch and lunch for dinner? Page Adhere to a carbohydrate-rich, moderate-calorie eating plan Page Bench Exercise LogPage Important Contact Numbers