Bowflex Bowflex Xtreme 2 SE Spezifikationen Seite 26
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Owner’s Manual
24
Decline Chest Fly—Shoulder Horizontal Adduction (elbow stabilized)
Incline Chest Fly—Shoulder Horizontal Adduction (elbow stabilized)
• Grasp Hand Grips in both hands.
• Open your arms into a wide,
“embrace” position, elbows
slightly bent. Press your forearms
downward. At full extension,
hands should be level with your
hips, palms facing forward.
• Do not lock your elbows.
• Raise chest, pinch shoulderblades
together, and maintain a slight,
comfortable arch in your lower
back.
• Slowly press your arms forward
and downward, straightening
arms and moving your hands
together. Hands should be 5-6"
lower than standard Chest Fly
Finish position.
• Rotate your wrists and forearms
upward.
• Return to start position, slowly
bringing your arms in front of
you, just below chest level.
Muscles worked:
Pectoralis Major; Anterior Deltoid
Position:
Seated—facing outward
Accessory:
Hand Grips
Pulleys:
Center Cross Bar—Wide Position
Leg Extension:
Removed
Success Tips
• Maintain a 60-90° angle between upper
arms and torso during exercise.
• Keep chest muscles tightened. Limit and
control your range of motion.
• Keep knees bent, feet on Platform, head
back against Seat Back Pad.
• To improve your pectoralis involvement,
pinch your shoulderblades together
throughout movement.
Muscles worked:
Pectoralis Major; Anterior Deltoid
Position:
Seated—facing outward
Accessory:
Hand Grips
Pulleys:
Center Cross Bar—Wide Pulleys
Leg Extension:
Removed
Success Tips
• Maintain a 60-90° angle between upper
arms and torso during exercise.
• Keep chest muscles tightened. Limit and
control your range of motion.
• Keep knees bent, feet on Platform, head
back against Seat Back Pad.
• To improve your pectoralis involvement,
pinch your shoulderblades together
throughout movement.
• Grasp Hand Grips in both hands.
• Press your arms forward and
upward, straightening arms ans
moving your hands together. Hands
should be 5–6" higher than the
standard Chest Fly start position..
• Do not lock your elbows.
• Raise chest, pinch shoulderblades
together, and maintain a slight,
comfortable arch in your lower
back.
• Open your arms into a wide,
“embrace” position, elbows
slightly bent. Press your forearms
upward. At full extension, your
elbows should be level with your
ears, palms facing forward.
• Rotate your wrists and
forearms upward.
• Return to Start position, slowly
bringing your arms in front of
you, just below chest level.
- OWNER’S MANUAL 1
- Table of Contents 3
- Important Safety Instructions 4
- Specifications 7
- Features 8
- The Bowflex Xtreme 10
- 2 SE Home Gym Pulleys 10
- Slider Pulleys 10
- Pulley Locations 10
- Operations 11
- Seat Locking Pin 12
- Handgrips and Straps 12
- Lat Pulldown Bar 12
- Leg Extension Attachment 13
- Squat Bar 13
- Maintenance 14
- Define Your Goals 15
- Design Your Own Program 16
- Workout Guide 17
- The Workouts 18
- 20 Minute Upper/Lower Body 19
- Body Building 20
- Circuit 1 21
- Circuit 2 21
- Circuit 3 21
- True Aerobic Circuit Training 22
- Strength Training 23
- Chest Exercises 24
- Owner’s Manual 26
- Shoulder Exercises 27
- Scapular Depression 33
- Back Exercises 34
- Bent Over Row 37
- Crossover Bent Over Row 37
- Arm Exercises 42
- Cross Triceps Extension 44
- Triceps Kickback 46
- Hammer Triceps Kickback 46
- Arm Opposition Push-Pull 52
- Wrist Extension 53
- Abdominal Exercises 54
- Leg Exercises 56
- Hip Flexion – Knee Flexion 58
- Dead Lift 59
- Stiff Leg Dead Lift 59
- Standing Hip Adduction 60
- Standing Hip Abduction 60
- Muscle Chart 61
- Exercise Log 62
- Body Weight Loss Guide 64
- Meal Plan Overview 65
- Breakfast 65
- Lunch and Dinner 65
- Snack #1 66
- Snack #2 66
- Optional Treats 68
- Sample 3 Day Plan 68
- Portion Size Guide 69
- Grocery List 70
- Keep It Going 71
- Resources 71
- Buy Back Guarantee 74
- Warranty 75
- 8001514.091514.D 76
Verwandte Produkte und Handbücher für Fitness, Gymnastik & Krafttraining Bowflex Bowflex Xtreme 2 SE
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