Bowflex Dumbbell manual Lying Leg Raise, Standing Shoulder Press, Lateral Raise

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Abdominal Exercises

Lying Leg Raise

Shoulder Exercises

Standing Shoulder Press

Muscles worked

Abdominal area, including the rectus abdominus, obliques and quadriceps

Bench position

Flat

Success tips

Tighten your abs before you move.

Allow exhalation up and inhalation

 

down, without exaggerating breathing.

Contract as far into the movements as

START

FINISH

Muscles worked

Front deltoid, upper traps and triceps

Success tips

Keep knees slightly bent.

Keep abs tight and a good spinal alignment.

Do not increase the arch in the lower back as you raise your arms. Keep your spine steady.

START

FINISH

possible.

• Keep your back flat against the bench.

START

Lie on your back with your head resting on the bench.

Tighten your abs and flatten your back against the bench.

Bend your knees and hips to 90 degrees.

Reach to the side and grasp the bench with each hand.

Relax the neck.

ACTION

Tighten your abs and slowly extend your hips and knees.

Move your legs away from you keeping them parallel to the floor.

Keep your back flat against the bench for the entire movement.

Slowly reverse the action and return to the starting position without relaxing.

START

Grab the dumbbells and stand up straight.

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

Raise the dumbbells to shoulder height, keeping your palms facing forward.

Upper arms should be 90 degrees away from your torso and your elbows should be bent to 90 degrees, as shown.

ACTION

Straighten your arms slowly over your head, focusing on moving your elbows up and inward toward your ears.

Straighten your arms slowly over your head, focusing on moving your elbows up and inward toward your ears.

Slowly return to the starting position, keeping tension on your front shoulder muscles through the entire motion.

Lateral Raise

Muscles worked

Front and middle deltoids

Success tips

Do not swing the arms upward or move the trunk during the motion.

Maintain good spinal alignment.

START

START

FINISH

ACTION

Grab the dumbbells with the palms facing each other.

Stand with your feet slightly wider than shoulder width apart.

Maintain an erect spinal alignment with the chest lifted, abs tight and a slight curve in the lower back.

Raise arms directly outward, then upward, to approximately shoulder height.

Lift your hand and elbow at the same speed.

Do turn or rotate your arms while raising them.

Keep the side of your arm/elbow facing out/up throughout the movement.

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Contents Dumbbells Preface Important symbols PAY ATTENTION! be ALERT! Your Safety is InvolvedGetting to know your Bowflex SelectTech Dumbbells Product Specifications and Terms12.5 17.5 22.5 52.5 Understanding and testing the locking mechanism function Offset weight selectionFunction PurposeBowflex SelectTech Dumbbell maintenance OffsetTroubleshooting guide Bowflex SelectTech Dumbbell Stand optionalSelectTech 6 Week Challenge Page Stationary Lunges Wide SquatsCalf Raises Stiff-leg Dead Lift Flat Chest Press Reverse LungeIncline Chest Press Decline Chest Press Flat Chest FlyIncline Chest Fly Standing Curls Incline Bench CurlsLying Triceps Extension Overhead Triceps ExtensionTriceps Kickback Hammer Curls Dead Lifts Single Arm Row Alternating RowsWide Rows Lying Trunk Rotation Ab CrunchReverse Crunch Twisting Side Crunch Standing Shoulder Press Lying Leg RaiseLateral Raise Rear Delt Row Seated Overhead PressFront Raise Shrugs Select Tech Menu Plan Bowflex SelectTechTM Dumbbells Warranty Registration Card What is Covered Please fold over and tape before mailingBowflex