Bowflex 552 用户手册

TM

Biceps and other elbow flexors

Keep elbows at your sides.

Keep your wrists straight.

Keep your trunk muscles tight and maintain a very slight arch in 
your lower back.

Hold the dumbbells with your hands 
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.

Curl the dumbbells forward, then 
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.

Quadriceps, glutes, hamstrings and adductors

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.

Grab the dumbbell with both hands 
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.

Stabilize your torso by lifting your 
chest, tightening your abs and 
maintaining a slight arch in your 
lower back.

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.