Bowflex Motivator 2 Bedienungsanleitung PDF herunterladen (Seite 2)

Table Of Contents

Getting To Know Your Machine 1

Using Your Machine 2

Optional Equipment 4

Warning 5

Defining Your Goals 6

Working Out 8

The Workouts:

The 20 Minute Better Body Workout 9

Advanced General Conditioning 9

20 Minute Upper / Lower Body 10

Body Building 11

Circuit Training Anaerobic / Cardiovascular 12

True Aerobic Circuit Training 13

Strength Training 14

Chest Exercises:

Bench Press 15

Chest Fly 15

Decline Bench Press 16

One Arm Seated Fly 16

Incline Bench Press 17

Lying Shoulder Pullover 17

Shoulder Exercises:

Rear Deltoid Rows 18

Lateral Shoulder Raise 18

Seated Shoulder Press 19

Front Shoulder Raise 19

Shoulder Extension 20

Shoulder Shrug 20

Scapular Protraction 21

Scapular Depression 21

Lying Front Shoulder Raise 22

Back Exercises:

Lying Lat Pulldown 23

Functional Low Back Extension 23

Wide Pulldowns 24

Narrow Pulldowns 24

Lying Lat Fly 25

Reverse Grip Pulldowns 25

Seated Lat Rows 26

One Arm Seated Lat Rows 26

Stiff Arm Pulldowns 27

Scapular Retraction 27

Arm Exercises:

Triceps Pushdown 28

Single Arm Pushdown 28

French Press 29

Lying Triceps Extension 29

Cross Triceps Extension 30

Triceps Kickback 30

Seated Triceps Extension 31

Standing Biceps Curl 31

Seated Biceps Curl 32

Concentration Biceps Curl 32

Seated Wrist Extension 33

Standing Wrist Curl 33

Reverse Curl 34

Seated Wrist Curl 34

Standing Wrist Extension 35

Abdominal Exercises:

Reverse Crunch 36

Abdominal Crunch 36

Seated (resisted) Abdominal Crunch 37

Seated (resisted) Oblique Crunch 37

Trunk Rotation 38

Leg Exercises:

Leg Extension 39

Leg Curl 39

Squat 40

Lying (Prone) Leg Curl 40

Standing Hip Extension w/Knee Flex 41

Leg Kickback 41

Lying Leg Extension 42

Standing Hip Abduction 42

Seated Hip Adduction 43

Standing Hip Extension 43

Exercise Log 44

Muscle Chart 45

1 2 3 4 5 6 7 ... 47 48

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