Nautilus ns 200x 사용자 설명서

1

Muscles worked: This exercise emphasizes the

latissimus dorsi, teres major and rear deltoid

muscles which make up the large pulling

muscles of your back. The biceps muscles on

the front of the upper arm are also involved in

this exercise.

• Stand facing the low pulley station, grasp the

   hand grip in one hand while bracing your 

   other hand on the machine (Note: Do not

   use the chrome guide rods as a brace as

   doing may cause injury.)

• Your back should be at a 45 degree angle to

   the ground and knees should be slightly

   bend.

• Keep your shoulders and head up and back

   arched.

• Pull the handle straight back to your hip

   making sure not to rotate your hips during

   the last part of the movement

• Slowly return the handle forward but do

   allow the weight to stretch your shoulder to

   far forward or cause your back to round.

• Do not lose spinal alignment – keep chest

   lifted.

• Release your shoulder blade at the end of

   each rep and initiate each new rep by

   retracting your shoulder blade.

• Keep the Lat muscles tightened throughout

   the entire exercise.

Muscles worked: This exercise emphasizes the

muscles in your low back (erector spinae and

deep spinal muscles) that are necessary for

providing stabilization and protection for the

spine. The lower back muscles are challenged

isometrically just like they should be used

when lifting and carrying in daily life. The

gluteus maximus and the hamstrings are also

strengthened at the hip.

Pulley Station

• Stand facing the machine.

• Spread the cuff from the handle and slide

   them over the forearms up to the elbows.

• Bend your knees comfortably, cross your

   arms in front of your chest and pull handles

   tightly to your chest.

• Stand up straight, lift your chest, tighten

   your trunk muscles and maintain a slight

   arch in your lower back.

• Pinch your shoulder blades together slightly.

• Lean forward from the hips slightly letting

   out some of the tension in the cables.

• Keeping your chest lifted, move your entire

   torso backward as a unit by pivoting at the

   hips.

• Slowly return to the starting position

   without slouching or changing spinal

   alignment.

• Keep your chest lifted and a very slight arch

   in your lower back at all times.

• Move from the hips only, not your waist. Do

   not increase or decrease the arch in your

   lower back during the movement.