Bowflex Revolution Manuel du propriétaire télécharger pdf (Page 57)

55

Arm Exercises

Wrist Extension

START FINISH

START

• Grasp the Hand Grips, palm

facing down, keeping your

elbows flared slightly to the side,

elbows bent approximately 90°.

• Slowly curl the back of your

fists backward towards your

forearms.

• Stop when wrists are 90°

from forearms or when you

experience discomfort.

• Slowly return to the Start

position.

FINISH

Muscles worked:

Forearms

Position:

Standing—facing outward. Seat

removed.

Accessory:

Short Hand Grips

Pulleys / Adjustable Arm

Position:

Squat Frame Pulleys / 0

Success Tips

• Keep your knees slightly bent and feet

on Platform.

• Move slowly and keep tension in the

back of the forearms at all times.

• Keep your chest lifted, trunk muscles

tightened, and a very slight arch in your

lower back.

• You may perform this exercise one arm

at a time to make it easier to focus and

isolate the back of your forearms, or

with both arms simultaneously to save

time.

Wrist Curl — Wrist Flexion

START FINISH

START

• Reach down and grasp the Hand

Grips, palms facing forward,

fingertips down.

• Straighten, keeping your upper

arms and elbows by your sides,

elbows loose.

• Bend your elbows 90°, palms

up, and maintain that position

throughout the entire exercise.

• With your upper arms stationary

and your elbows at your sides,

slowly curl your fists toward the

front of your forearms.

• Keeping your forearms still,

slowly let your fists return to the

Start position.

FINISH

Muscles worked:

Biceps; Forearms

Position:

Standing—facing outward. Seat

removed.

Accessory:

Short Hand Grips

Pulleys / Adjustable Arm

Position:

Squat Frame Pulleys / 0

Success Tips

• Keep your chest lifted, trunk muscles

tight and a very slight arch in your lower

back.

• Move slowly, keeping tension in the

front of your forearms at all times.

• Do not increase or decrease the bend in

your elbow during this exercise—keep

all motion in the wrist.

• Do not rock your body back and forth

during wrist motion.

1 2 ... 52 53 54 55 56 57 58 59 60 61 62 ... 99 100

Commentaires sur ces manuels

Pas de commentaire