Shoulder Rotator Cuff-Internal Rotation | Bowflex Blaze specification

Shoulder Exercises

Shoulder Rotator Cuff—Internal Rotation

Muscles worked:

Subscapularis

Bench Position:

Flat Bench Forward

Accessory:

Handgrips

Pulleys:

Chest Bar

Success Tips

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

•Keep your spine aligned and a slight arch

in your lower back.

•Keep your upper arm alongside your torso.

•Do not rotate the spine to get addi- tional range of motion.

START

Start

•Sit on the Bench, one side toward the Power Rod® unit.

•Grasp the Handgrip nearest you, and draw your upper arm into your torso, keeping your forearm at a 90o angle from torso.

•Give yourself enough distance to eliminate slack in the cable.

•Use a light resistance.

FINISH

Action

•Rotate your forearm toward your abdomen, keeping your elbow at your side throughout motion.

•Slowly return to the Start position, maintaining controlled motion.

Shoulder Rotator Cuff—External Rotation

Muscles worked:

Infraspinatus and Teres Minor

Bench Position:

Flat Bench Forward

Accessory:

Handgrips

Pulleys:

Chest Bar

Success Tips

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

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

•Maintain a 90o angle between your forearm and upper arm throughout the exercise.

•Do not rotate the spine to get addi- tional range of motion.

START

Start

•Sit on the Bench, one side toward the Power Rod® unit.

•Using the arm farthest from the Power Rod® unit, grasp the Handgrip nearest you, and draw that upper arm into your torso, keeping your forearm at a 90o angle from torso.

•Allow your forearm to rest against your abdomen, elbow at your side to remove cable tension

FINISH

Action

•Rotate your forearm away from your abdomen, keeping your elbow at your side throughout motion.

•Slowly return to the Start position, maintaining controlled motion.

27

Image 27

Bowflex Blaze manual Shoulder Rotator Cuff-Internal Rotation, Shoulder Rotator Cuff-External Rotation

Contents

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