Nautilus ns 200x 사용자 설명서

1

Nautilus NS00X

Muscles worked: This exercise emphasizes

the muscles on the front of the upper thigh

(quadriceps muscle group) which are

responsible for straightening your leg against

resistance. This powerful muscle group helps

provide stability for the knee joint and is

essential for producing power in running,

jumping and lifting activities.

• Sit on the seat facing away from the machine

   with your knees near the pivot point and the

   lower roller pads on the front of your

   shins/ankle.

• Position your thighs at hip width pointing

   your knee caps straight to the front.

• Grasp the sides of the seat.

• Sit up straight with your chest lifted, abs

   tight and maintain a very slight arch in your

   lower back.

• Tighten your quads and straighten your legs

   by moving your feet forward and then

   upward until your legs are completely

   straight and your kneecaps are pointing up

   toward the ceiling (not turned outward).

• Then slowly return to the starting position

   keeping tension in your quads during the

   entire movement.

• Use slow controlled motion. Do not “kick”

   into extension.

• Do not let your knees rotate outward during

   the exercise. Keep your kneecaps pointing

   up and straight forward.

Muscles worked: This muscle emphasizes the

triceps muscles located on the back of the

upper arms.

• Seated on the bench with your knees bent

   over the seat cushion for support.

• Grasp the handles with palms facing each

   other.

• Stretch your elbows overhead pointing them

   towards the ceiling.

  
Motion:

• Keeping the arm stationary, bend your

   elbows allowing your hands to move

   upwards until straight.

• Complete the movement by returning your

   elbows to a 90 degree position.

• Keep your upper arms motionless and your

   wrists straight.

• Keep your back straight and abs tightened to

   stabilize your body.

• Do not go beyond 90 degrees of movement.