Bowflex 552 사용자 설명서
Be Strong.
Stay Strong.
TM
SECTION 5:
Exercises
Standing Curls
Muscles Worked:
Biceps and other elbow flexors
Key Points:
»
Keep elbows at your sides.
»
Keep your wrists straight.
»
Keep your trunk muscles tight and maintain a very slight arch in
your lower back.
your lower back.
START:
»
Hold the dumbbells with your hands
facing forward.
facing forward.
»
Stand with your upper arms by your
sides, lift your chest, tighten your
abdominals and maintain a very
slight arch in your lower back.
sides, lift your chest, tighten your
abdominals and maintain a very
slight arch in your lower back.
ACTION:
»
Curl the dumbbells forward, then
upward, and then toward your
shoulders while keeping your elbows
at your sides and your upper arms
completely still.
upward, and then toward your
shoulders while keeping your elbows
at your sides and your upper arms
completely still.
»
Slowly lower to the starting position
by performing the same arcing
motion.
by performing the same arcing
motion.
START:
FINISH:
Wide Squats
Muscles Worked:
Quadriceps, glutes, hamstrings and adductors
Key Points:
»
Keep the knees pointed in the same direction as the toes.
»
Keep the head and neck in line with the trunk.
»
Pay close attention to all alignment and stabilization issues on every part
of each and repetition.
of each and repetition.
START:
»
Grab the dumbbell with both hands
and stand with you feet slightly wider
than shoulder width apart.
and stand with you feet slightly wider
than shoulder width apart.
»
Slightly rotate your hips outward, feet
and knees should be lined up in that
outward position as well.
and knees should be lined up in that
outward position as well.
»
Stabilize your torso by lifting your
chest, tightening your abs and
maintaining a slight arch in your
lower back.
chest, tightening your abs and
maintaining a slight arch in your
lower back.
ACTION:
»
Under control, slowly squat down by
sticking the hips back as the knees
start to bend.
»
Keep the chest up and the and back
flat as the hips continue to move
backward.
»
Lower to approximately 90 degrees
at the knees, unless otherwise
determined.
»
Return to the starting position.
»
Do not lockout the knees at the top of
the squat.
START:
FINISH: