Bowflex Motivator 2 用户手册
Safety Precautions
1
Get To Know Your Bowflex® Motivator® 2
Safety Warning Labels
Safety Warning Labels
2
Get To Know Your Bowflex® Motivator® 2
Home Gym
Home Gym
4
How to Use Your Bowflex® Motivator® 2
Home Gym
Home Gym
5
The Bowflex® Body Leanness Program
By Ellington Darden, Ph.D.
By Ellington Darden, Ph.D.
9
Define Your Goals
29
Warm Up / Cool Down
Aerobic Rowing
Aerobic Rowing
31
Chest Exercises:
Bench Press
32
Chest Fly
32
Decline Bench Press
33
Incline Bench Press
33
Resisted Punch
34
Lying Cable Crossover
34
Shoulder Exercises:
Rear Deltoid Rows
35
Lateral Shoulder Raise
35
Seated Shoulder Press
36
Front Shoulder Raise
36
Shoulder Extension
37
Shoulder Shrug
37
Scapular Protraction
38
Scapular Depression
38
Lying Front Shoulder Raise
39
Reverse Fly
39
Shoulder Rotator Cuff—Internal
40
Shoulder Rotator Cuff—External
40
Seated Lateral Shoulder Raise
41
Scapular Retraction
41
Back Exercises:
Lying Lat Pulldowns
42
Low Back Extension
42
Pulldowns
43
Narrow Pulldowns with Hand Grips
43
Lying Lat Fly
44
Lying Narrow Lat Pulldowns
44
Seated Lat Rows
45
Arm Exercises:
Triceps Pushdown
45
French Press
46
Lying Triceps Extension
46
Cross Triceps Extension
47
Lying 45° Triceps Extension
47
Seated Triceps Extension
48
Standing Biceps Curl
48
Seated Biceps Curl
49
Lying Biceps Curl
49
Seated Wrist Extension
50
Standing Wrist Curl
50
Reverse Curl
51
Seated Wrist Curl
51
Standing Wrist Extension
52
“Rope” Pushdowns
52
Abdominal Exercises:
Reverse Crunch
53
Resisted Reverse Crunch
53
Seated (Resisted) Abdominal Crunch
54
Seated (Resisted) Oblique Abdominal Crunch
54
Trunk Rotation
55
Leg Exercises:
Leg Extension
55
Lying Leg Extension
56
Ankle Eversion
56
Ankle Inversion
57
Standing Hip Extension (Knee Flexed)
57
Standing Hip Abduction
58
Seated Hip Adduction
58
Seated Hip Abduction
59
Standing Leg Kickback
59
Bowflex® Motivator® 2 Warranty
60
Bowflex® Motivator® 2 Warranty Card
61
Muscle Chart
63
Table of Contents
Table of Contents
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