Nautilus ns 200x 用户手册

1

Nautilus NS00X

Muscles Worked: This exercise emphasizes the

chest muscles (pectoralis major), also involving the

front shoulder muscles (anterior deltoid).

• Adjust the seat so the handgrips are at your chest

   level

• In the seated position, reach to the side of your

   body, grasp the 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 forward.

• Lay your head back against the bench and

   straighten your arms to the front.

• Be sure that your arms are moving level with

   your chest, palms facing forward and wrists

   straight.

• Raise your chest and slightly “pinch” your

   shoulders together. Maintain a very slight,

   comfortable, arch in your lower back.

• Slowly move your arms outward, maintaining the

   elbow in slightly bent position throughout the

   movement.

• Stop when your upper arms are approximately

   straight out to your sides (your elbows will be

   level with your shoulders) and knuckles are close

   together.

• Slowly return to the starting position keeping

   your chest muscles tightened during the entire

   motion.

• Maintain a 60-90 degree angle between the upper

   arms and the torso throughout the exercise.

• Limit and control the range of motion so that

   your elbows travel only slightly behind your

   shoulders if at all.