Bowflex Revolution Manuel du propriétaire télécharger pdf (Page 42)

40

Shoulder Exercises

Shoulder Rotator Cuff — Internal Rotation

START FINISH

START

• Grasp the Hand Grip nearest you

in the hand closest to the engine,

and draw your upper arm into

your torso. Keep your elbow bent

and your forearm at a 90° angle

from your torso.

• Give yourself enough distance to

eliminate slack in the cable.

• Use a light resistance—this is not

a powerful movement.

• Rotate your forearm toward your

abdomen, keeping your elbow at

your side throughout motion.

• Slowly return to the Start position,

maintaining slow, controlled

motion.

FINISH

Muscles worked:

Subscapularis

Position:

Standing—facing right or left. Seat re-

moved.

Accessory:

Long Hand Grips

Adjustable Arm Position:

4 or 5

Success Tips

• Lift your chest, keep your knees bent

and feet on or near the Platform.

• Keep your spine aligned and a slight

arch in your lower back.

• Maintain a 90° angle between forearms

and torso throughout exercise.

• Do not rotate the spine to get additional

range of motion.

Shoulder Rotator Cuff — External Rotation

START FINISH

START

• Grasp the Hand Grip nearest

you in the hand farthest from the

engine, and draw your upper arm

into your torso. Keep your elbow

bent and your forearm at a 90°

angle from your torso.

• Give yourself enough distance to

eliminate slack in the cable.

• Use a light resistance—this is not

a powerful movement.

• Rotate your forearm away from

your abdomen, keeping your

elbow at your side throughout

motion.

• Slowly return to the Start position,

maintaining slow, controlled

motion.

FINISH

Muscles worked:

Infraspinatus; Teres Minor

Position:

Standing—facing right or left. Seat re-

moved.

Accessory:

Hand Grips

Adjustable Arm Position:

4 or 5

Success Tips

• Lift your chest, keep your knees bent

and feet on Platform.

• Keep your spine aligned and a slight

arch in your lower back.

• Maintain a 90° angle between forearms

and torso throughout exercise.

• Do not rotate the spine to get additional

range of motion.

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