Nautilus ns 200x 사용자 설명서

1

Nautilus NS00X

Muscles worked: This exercise emphasizes the

side shoulder muscles (middle deltoids), the

top muscles of the rotator cuff (supraspinatus)

and the upper trapezius muscles.

• Stand facing perpendicular to the low pulley

   station, grasp the handle with your farthest

   hand, palm facing the machine.

• Place your opposite hand on your hip.

• Feet should be spaced shoulder width.

• Raise your arm so that it is level with the

   floor, do not go beyond this range.

• Keep your elbow slightly bend during the

   movement.

• Slowly lower your arm to the starting

  position without relaxing or resting the

  weight.

• Do not twist your trunk during this

   movement.

• Do not bend your elbow during the exercise.

• If you are unable to reach a full range of

   motion, lower the weight.

Muscles worked: This exercise emphasizes

the front shoulder muscles (anterior deltoid,

a portion of the middle deltoid) and the

triceps, which are located on the back of the

upper arm.

• In the seated position, grasp the upper

   handles, and bend your elbows until your

   hands are near your chest. Rotate your upper

   arms away from your torso so that your

   elbows are pointing outward to each side and

   your palms are facing down.

• Adjust the seat back tilt forward to the fourth

   or fifth incline position depending on your

   comfort level.

• Hands are positioned just outside of your

   upper chest, with palms facing down and

   wrists straight.

• Slowly move your elbows outward,

   simultaneously bending your arms so that

   your forearms remain parallel to each other

   and the hands remain over the elbows

   throughout the movement.

• Stop when your upper arms are

   approximately straight out to the sides (your

   elbows will be level with your shoulders or

   very slightly below).

• Limit and control the range of motion so

   that your elbows travel only slightly behind

   your shoulders — if at all.

• For normal pressing/pushing patterns of

   movement you may choose to allow the

   shoulder blades to “float” forward and

   backward naturally with the arm movement,

   or for increased pec involvement you may

   keep the shoulder blades “pinched” together

   throughout both the upward and downward

   movements.