Bowflex Bowflex Xtreme 2 SE Spezifikationen PDF herunterladen (Seite 42)

START ACTION

START ACTION

Owner’s Manual

40

Triceps Pushdown – Elbow Extension

Muscles worked:

Triceps

Position:

Standing – facing machine

Accessory:

Hand Grips

Pulleys:

Lat Tower

Before You Begin:

Remove Seat and Leg Extension

Key Points:

• Keep upper arms motionless.

• Keep wrists straight.

• Tighten triceps throughout exercise and

control motion on the way up.

• Maintain good posture by keeping chest

lifted and abs tight. Maintain a very slight

arch in the lower back.

START

FINISH

• Stand on platform.

• Grasp hand grips at shoulder width,

palms down.

• Bring arms down to sides, elbows

straight. This is Start Position.

• Bend over slightly from hips, so

shoulders are directly over hands.

Lift chest and tighten abs to stabi-

lize spine. Maintain a slight arch in

lower back.

• Keep upper arms stationary and

elbows next to sides of torso.

Slowly allow elbows to bend,

moving hands in arcing motion

away from legs and up.

• Stop at 90º.

• Think about tightening triceps.

Slowly reverse arcing motion and

straighten arms fully.

Triceps Hammer Pushdown – Elbow Extension

Muscles worked:

Triceps

Position:

Standing – facing machine

Accessory:

Hand Grips in “Hammer Grip”

Pulleys:

Lat Tower

Before You Begin:

Remove Seat and Leg Extension

Key Points:

• Keep upper arms motionless.

• Keep wrists straight.

• Tighten triceps throughout exercise and

control motion on the way up.

• Maintain good posture by keeping chest

lifted and abs tight. Maintain slight arch

in lower back.

START

FINISH

• Stand on platform.

• Grasp hand grips at shoulder width,

with grips in vertical hammer posi-

tion.

• Bring arms down to sides, elbows

straight. This is Start Position.

• Bend over slightly from hips, so

shoulders are directly over hands.

Lift chest and tighten abs to stabi-

lize spine. Maintain a slight arch in

lower back.

• Keep upper arms stationary and

elbows next to sides of torso.

Slowly allow elbows to bend,

moving hands in arcing motion

away from legs and up.

• Stop at 90º.

• Think about tightening triceps.

Slowly reverse arcing motion and

straighten arms fully.

Arm Exercises

1 2 ... 37 38 39 40 41 42 43 44 45 46 47 ... 75 76

Kommentare zu diesen Handbüchern

Keine Kommentare