Scapular Retraction | Bowflex 003-3211-120108A specs

Exercises

Shoulder Exercises

Scapular Retraction

Muscles Worked

Middle Trapezius, Rhomboids

Machine Set-Up

•Adjust to Flat Bench Back position.

•Chest Bar pulleys

•Handgrips

•Attach the clips to the Power Rod®

resistance rods.

Success Tips

• Do not lose your spinal alignment.

• Keep your chest lifted.

•Keep your knees bent and your feet

flat on the floor.

• Keep your spine aligned and a slight arch in your lower back.

•Do not use your arm muscles for this movement.

Crossover Seated Rear Deltoid Rows

Muscles Worked

Rear and Middle Deltoids, Posterior,

Rotator Cuff, Upper Latissimus, Teres Major,

Trapezius, Rhomboids

Machine Set-Up

•Adjust to Flat Bench Back position.

•Chest Bar pulleys

•Handgrips

•Attach the clips to the Power Rod® resistance rods.

Success Tips

•Maintain a 90° angle between your upper arms and torso throughout the motion.

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

•To work one arm at a time place the non- working hand on the bench to stabilize.

•Keep your shoulder blades pinched together and maintain good spinal alignment.

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Owner’s Manual

Image 23

Bowflex 003-3211-120108A manual Scapular Retraction, Middle Trapezius, Rhomboids, Crossover Seated Rear Deltoid Rows

Contents

003-3211-120108A Classic Home Gym Table of Contents Before using this equipment, obey the following warnings Important Safety Instructions Sea necesario Safety Warning Labels and Serial NumberAu besoin Ziehen Sie alle Befestigungselemente ordnungsgemäß an Uniquement KG. This machine is for Home use only136 kg. Dieses Gerät ist nur für die nutzung im Heimbereich Fregegeben Stretching How Often Should You ExerciseWhat to Wear Features and Use When You Are Not Using Your Home Gym Power Rod ResistanceConnecting the Power Rod Unit to the Cables Safety Flat Bench Maintenance and Care of Your Bowflex Home GymWorkout Bench Removing the Bench Storing Your Home Gym Handgrips Accessories and EquipmentAdditional Accessories Always inspect for wear prior to use Define Your Goals Workouts Identify your goals Design Your Own ProgramUnderstand fitness and its components Know your current fitness level Advanced General Conditioning Minute Better Body WorkoutFrequency 3 days per week M-W-F Time 20 minutes Body Part Exercise Sets Reps Frequency 4 days per week M-T-Th-F Time 20 minutes Days 2 Body Part Exercise Sets RepsMinute Upper/Lower Body Days 5 Body Part Exercise Sets Reps Body BuildingFrequency 3 days on, 1 day off Day Time 45-60 minutes Days 2 Body Part Exercise Reps Circuit Training Anaerobic/CardiovascularFrequency 3 days on, 1 day off Day Time 20-45 minutes Days 1 Body Part Exercise Reps Circuit Body Part Exercise True Aerobic Circuit TrainingFrequency 2-3 times per week Time 20-60 minutes Circuit Body Part Exercise Reps Crossover Seated Rear Deltoid Row Strength TrainingFrequency 3 days per week M-W-F Time 45-60 minutes Day Body Part Exercise Sets Reps Machine Set-Up Chest ExercisesMuscles Worked Pectoralis Major, Deltoids, Triceps Exercises Keep your knees bent and your feet flat on the floor Shoulder ExercisesFront Deltoids, Upper Trapezius, Triceps Front and Middle Deltoids Rear and Middle Deltoids, Posterior Scapular RetractionMiddle Trapezius, Rhomboids Crossover Seated Rear Deltoid Rows Narrow Pulldowns Back ExercisesSeated Low Back Extension Lower Trapezios Initiate each new rep by depressing your shoulder blades Stiff Arm PulldownsLatissimus Dorsi, Teres Major, Rear Deltoids Biceps Latissimus Dorsi, Teres Major, Rear Deltoids Standing Wrist Curl Reverse Grip PulldownLower Trapezius Arm Exercises Lay your head back against the bench Triceps Pushdown Elbow ExtensionTriceps Lying Triceps Extension Elbow Extension Rectus Abdominus, Obliques, Serratus Anterior Abdominal ExercisesTrunk Rotation Leg Press Seated Resisted Abdominal Crunch Spinal FlexionRectus Abdominus, Obliques Leg Exercises Gastrocnemius, Soleus Leg ExtensionQuadriceps Seated Calf Raise Seated Hip Abduction Seated Hip AdductionAdductor Longus, Gluteus Medius Do not cross the attached leg in front Stabilized leg Standing Leg Kickback Hip and Knee Extension Welcome to fitness By jay blahnik Jay Blahnik Welcome to Fitness Exercise and Health You have children at home It couldn’t be easier Your new home fitness program Steps to getting started Cardiovascular Fitness Components of fitness Muscular strength Flexibility Drink Water NutritionUnderstand Caloric Balance Eat a Variety of Foods Zone Description Monitoring your intensityThese zones could be described the following ways Not maximum, but winded UncomfortableRace pace Borderline out of breath Breathless You will remain motivated Beating the dropout odds Human Kinetics Suggested readingComplete Home Fitness Handbook Full Body Flexibility Workout log Bowflex body leanness program Bowflex body leanness program Dear Bowflex Enthusiast Guarantee from dr. EllinGton Darden Circumference of Body Parts Body WeightMeasurements Six-week program, repeat the process in the same manner Vertical plane on Using calipers when measuring skinfoldsStand relaxed with Pick up a diagonal Skinfolds Determining Your Body FatTo Use The Nomogram 130 Final Results Body MassFor Example After Left Thigh Percent Body Fat Your results summary sheet Guidelines Week 5 Guidelines Week 1All exercises should be practiced with one set of 8 to12 Guidelines Week 3 Water consumption Eating Guidelines 2000 1200 400 1900 Daily Carbohydrates Protein Fat60% 20% Staples Grains Fruits Vegetables Calories for Weeks 3&4 C. orange juice, fresh or frozenCereal Large banana 8 3/4 inches long 100 Tuna Salad Dinner Macaroni and Cheese, Weight WatchersMl skim milk 100 Dinner Men-500 calories, Women-300 Calories Is bottled water better than tap water? Stream. Women almost never have either of these conditions Adhere to a carbohydrate-rich, moderate-calorie eating plan Train on your Bowflex home gym at least twice a week Maintenance RoutineEat smaller meals more frequently Drink at least 1 gallon 3.8 l of cold water each day Bench Press Number 100% Satisfaction Guarantee Nautilus Italy S.r.l., Via della Mer- canzia Tel 800 Nautilus Fax 877 Mail Bowflex@nautilus.comSerial Number Date of Purchase Nautilus International S.A. Rue Jean Prouvé