Bowflex Blaze instruction

Shoulder Exercises

Lying Front Shoulder Raise—Shoulder Flexion (elbows stabilized)

Muscles Worked:

Front and Middle Deltoids

Bench Position:

Horizontal

Accessory:

Handgrips

Pulleys:

Chest Bar

Success Tips

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

•Keep your abdominals tight, and main- tain good spinal alignment.

•Do not increase the arch in your lower back while you are lifting your arms.

START

Start

•Sit on the Bench, facing the Power Rod® unit.

•Grasp the Handgrips, palms facing down, arms straight.

•Lie back slowly, supporting your head on the Bench.

•Keep your chest lifted, main- taining a slight arch in your lower back.

FINISH

Action

•Keeping your arms straight, move them in an arc upward until they are directly over your shoulders.

•You may perform this move with

both arms simultaneously or one at a time.

•With controlled movement, slowly return to the Start position.

Reverse Fly—Shoulder Horizontal Abduction (elbows stabilized in slight ﬂexion)

Muscles Worked:

Rear Deltoids, Middle Deltoids, Trapezius, and Rhomboids

Bench Position:

Horizontal

Accessory:

Handgrips

Pulleys:

Chest Bar

Success Tips

•Do not lose spinal alignment—keep your chest lifted.

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

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

START

Start

•Sit on the Bench, facing the Power Rod® unit.

•Grasp the Handgrips, palms facing floor, arms nearly straight.

•Sit up straight, and bend slightly forward from the hips until your arms and the cables are in front of your body at a 90o angle from your torso.

FINISH

Action

•Maintaining the bend in your arms, move your arms outward and backward.

•When your elbows are slightly behind your shoulders, slowly return to the Start position, keeping your rear shoulder muscles tightened throughout movement.

26

Image 26

Bowflex Blaze manual Rear Deltoids, Middle Deltoids, Trapezius, and Rhomboids

Contents

Fitness Guide Page Table of Contents Product Specifications Regulatory Approvals Safety Requirements Important Safety Instructions Safety Requirements Safety Warning Labels Label Safety Warning Labels Safety Warning Labels Get to Know Your Machine Home Gym How to Use Your Machine Workout Bench Accessories and Equipment Using Your Leg Press Belt and Squat Bar Pulleys Define Your Goals Design Your Own Program Variables are as follows Warm Up / Cool Down Chest Exercises Chest Fly-Shoulder Horizontal Adduction elbow stablized Chest Exercises Chest Exercises Anterior Deltoid and Triceps Shoulder Exercises Seated Shoulder Press-Shoulder Adduction and elbow extension Front Shoulder Raise-Shoulder Flexion elbow stabilized Shoulder Extension-elbows stabilized Shoulder Shrug-Scapular Elevation Scapular Protraction-elbows stabilized Scapular Depression Rear Deltoids, Middle Deltoids, Trapezius, and Rhomboids Shoulder Rotator Cuff-Internal Rotation Shoulder Rotator Cuff-External Rotation Scapular Retraction Low Back Extension-Seated with hip extension Back ExercisesLying Lat Pulldowns Pulldowns-Shoulder Adduction with elbow ﬂexion Lying Lat Fly-Shoulder Adduction Lying Narrow Lat Pulldowns Seated Lat Rows-Shoulder Extension and elbow ﬂexion Stiff-Arm Pulldown-Shoulder Extension elbow stabilized Bent Over Row Single Arm Pushdown-Elbow Extension Arm ExercisesTriceps Pushdown-Elbow Extension French Press-Elbow Extension overhead Lying Triceps Extension-Elbow Extension Cross Triceps Extension Lying 45o Triceps Extension-Elbow Extension Seated Triceps Extension-Elbow Extension Standing Biceps Curl-Elbow Flexion in supination Seated Biceps Curl-Flexion in supination Lying Biceps Curl-Elbow Flexion in supination Seated Wrist Extension Standing Wrist Curl Reverse Curl-Elbow Flexion in pronation Seated Wrist Curl Wrist Flexion Standing Wrist Extension Rope Pushdown-Elbow Extension Resisted Reverse Crunch-Spinal Flexion Abdominal ExercisesReverse Crunch-Spinal Flexion Seated Resisted Abdominal Crunch-Spinal Flexion Trunk Rotation Squat-Knee Extension, Hip Extension, Ankle Plantarﬂexion Leg ExercisesLeg Extension Lying Leg Extension Ankle Eversion Ankle Inversion Standing Hip Extension-knee ﬂexed Standing Hip Extension-knee stabilized Standing Hip Abduction Seated Hip Adduction Seated Hip Abduction Standing Leg Kickback-Hip and Knee Extension Leg Press-Hip and Knee Extension StartAction Success Tips Prone Leg Curl-Knee Flexion Muscle Chart US Warranty Information Week Satisfaction Guarantee Bowflex Blaze Home Gym Warranty Registration Card What Is Covered Please fold over and tape before mailing Bowflex Body Leanness Program Introduction Bowflex Body Leanness Program Personal Guarantee From Dr. Ellington Darden Circumference of Body Parts Body WeightMeasurements Skinfold Measurements Suprailium Women Men Using Calipers When Measuring SkinfoldsOptional Picture Taking Age in Years Female Male Determining Your Body FatTo Use The Nomogram Percent Body-Fat Enter Your Information Here Pounds or Kilograms Calculating Lean Body MassFor Example Your Results Summary Sheet Measurements Before After Guidelines Week 3&4 WorkoutsGuidelines Week 1&2 Guidelines Week 5&6 Keep Menus Simple and Food Substitutions to a Minimum Eating GuidelinesFollow a Carbohydrate-Rich, Descending-Calorie Eating Plan Avoid Too Much Stress Superhydrate Your System Eating Plan Week 5 Eating Plan US Measurements Cereal Eating 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 Exercise Log BenchPage Important Contact Numbers