Bowflex 2 manual Standing Wrist Extension, Seated Wrist Curl

Page 45

Arm Exercises

STANDING WRIST EXTENSION

Muscles worked: This exercise emphasizes the back and top parts of your forearms. It also isometrically challenges your elbow flexors, located on the front part of your upper arms.

Pulley position: Narrow.

Starting position:

•Remove the bench and stand on the platform facing the Power Rods.

•Bend down and grasp the handles with your palms facing down.

•Stand with your upper arms by your sides.

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

•Bend your elbows 90 degrees hold that elbow position throughout the entire exercise.

Motion:

•Slowly curl your knuckles upward.

•Keeping your forearms still, slowly return to the starting position.

Key points:

•Move slowly and never relax the wrist.

•Do not move your forearm or alter the bend in your elbow. Perform the entire motion at your wrist.

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

START

SEATED WRIST CURL

Muscles worked: This exercise develops the front part of your forearms as well as increasing the grip strength.

Pulley position: Narrow.

Starting position:

•Sit facing the Power Rods with your knees bent and feet flat on the bench.

•Grasp the handles with your palms facing up and rest your entire forearms on your thighs, allowing the wrists to bend above the knees .

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

Motion:

•Slowly curl your fists toward the front of your forearms.

•Slowly return to the starting position without relaxing the wrists.

Key points:

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

•You can perform this exercise one arm at a time to make it easier to focus and isolate the front of your forearms, or you can perform it with both arms simultaneously to save time.

FINISH

START

FINISH

43

Image 45

Contents Bowflex Table of Contents Bowflex Ultimate Getting To Know Your MachineWhen You Are Not Using Using Your MachineAdjusting And Understanding Resistance Hooking The Power Rods To The CablesWorkout Bench Using the Bowflex Hand Grips Using the Bowflex Adjustable Pulley System Using Your Machine Folding & Moving Your Bowflex About Your Bowflex Attachments SafetyFor Your Safety Please Follow These Instructions Defining Your Goals Reaching Your Goals Warming Up Exercising ProperlyAerobic Rowing Position Performing Your RoutineMinute Better Body Workout WorkoutsMinute UPPER/LOWER Body Body Building Circuit Training ANAEROBIC/CARDIOVASCULAR True Aerobic Circuit Training Strength Training Chest Exercises Chest Exercises Pulley position Narrow only Starting position Flat Barbell Bench Press Pulley position Wide only Starting positionPulley position Low pulleys only Starting Position Shoulder Exercises Pulley position Narrow Starting position Pulley position Wide or narrow Starting PositionScapular Protraction elbow stabilized Shoulder Rotator Cuff Internal Rotation Scapular DepressionShoulder Extension Elbows Stabilized Shoulder Rotator Cuff External RotationPulley position Narrow or wide Starting position Barbell Shoulder Shrug Scapular ElevationLying Front Shoulder Raise Military Press Pulley position Lat tower Starting position Back ExercisesPulley position Wide Starting position Lying LAT PulldownsAlternate motion Back Exercises Scapular Retraction Pulley position Low pulley Starting position Barbell Bent Over ROWLying Triceps Extension Elbow Extension Arm ExercisesLying 45 Degree Triceps Extension Elbow Extension Triceps Pushdown Elbow ExtensionPulley position Lat tower SINGLE-ARM Pushdown Elbow Extension Rope Pushdowns Elbow ExtensionTriceps Kickback Cross Triceps ExtensionSeated Triceps Extension Elbow Extension Pulley position Narrow Seated position Seated Wrist ExtensionSeated Wrist Curl Standing Wrist ExtensionStanding Wrist Curl Position Barbell Curls Elbow Flexion in supination Seated Resisted Abdominal Crunch Spinal Flexion Abdominal ExercisesPulley position None Starting position Resisted Reverse Crunch Spinal FlexionAbdominal Crunch Spinal Flexion Trunk RotationLeg Exercises LEG ExtensionLEG Curl Pulley position Low pulley Starting position Lying Prone LEG Curl Knee flexion Standing HIP Flexion With knee flexion Seated Straight LEG Calf Raise Kneeling LEG Kickback Hip extension and knee extension Seated HIP Adduction Standing HIP AbductionAnkle Inversion Seated HIP AbductionDeadlift Ankle EversionSTIFF-LEG Deadlift Hip extension Now Bowflex Body Leanness Program IntroductionPersonal Guarantee From Dr. Ellington Darden Two inches above navel belly relaxed MeasurementsTwo inches below navel belly relaxed Record each measurement on your Results Summary SheetSuprailium Skinfold MeasurementsStarting body-fat percentage Optional Picture TakingTo Use The Nomogram Determining Your Body FatFor Example Calculating Lean Body MassYour Results Summary Sheet Your ResultsGuidelines Week 1&2 Follow a Carbohydrate-Rich, Descending-Calorie Eating Plan Eating GuidelinesSuperhydrate Your System Week 1 Eating PlanWeek 3 Week 5Cereal BagelBanana-Orange Chocolate or VanillaSteak Dinner Tuna Salad DinnerFrozen Microwave Dinner Late-Night SnackStaples Shopping ListMay I have dinner for lunch and lunch for dinner? Is it possible to drink too much water?Is bottled water better than tap water? Page Adhere to a carbohydrate-rich, moderate-calorie eating plan Maintenance RoutineEat smaller meals more frequently Drink at least 1 gallon of cold water each day120 Exercise LogMuscle Chart Bowflex