Stimmen - 2, Durchschnittliche Bewertung: 3
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Anleitung Zusammenfassung
Special Edition Includes: Dr. Ellington Darden’s Six Week Fast Fat Loss Body Leanness Program Written By: Tom Purvis RPT, RTS Registered Physical Therapist and founder of the Resistance Training Specialist Program The Bowflex® Motivator® 2 Home Gym Owner’s Manual and Fitness Guide .............................. Special Edition Includes: Dr. Ellington Darden’s Six Week Fast Fat Loss Body Leanness Program Table of Contents Safety Precautions 1 Get To Know Your Bowflex®Motivator®2 Safety Warning Labels 2 Get To Know Your Bowflex®Motivator®2 Home Gym 4 How to Use Your Bowflex®Motivator®2 Home Gym 5 The Bowflex® Body Leanness Program By Ellington Darden, Ph.D. 9 Define Your Goals 29 Warm Up / Cool Down 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 a Table of Contents Safety Precautions WARNING: Failure to follow these precautions can cause damage to the the Bowflex® Motivator® 2 home gym and serious injury to users and bystanders. • Read the owner’s manual and follow it carefully before using the machine. • CONSULT YOUR PHYSICIAN BEFORE STARTING ANY EXERCISE PROGRAM. Only he or she can determine the exercise program that is appropriate for your particular age and condition. If you have not been exercising or are pregnant or have a heart condition or any physical limitation, failure to consult your physician before engaging in physical exercise, such as using the Bowflex® Motivator® 2 , could result in serious injury or death. If while using the Bowflex® Motivator® 2 you have any pain or tightness in your chest, an irregular heart beat, shortness of breath, feel faint, light-headed or dizzy or have any pain or discomfort, STOP and consult your physician immediately. • DO NOT TRY EXERCISES THAT ARE NOT IN THIS MANUAL. Only the exercises in this manual are based on the calibrated resistance and capacity levels of the Bowflex® Motivator® 2 home gym. Exercises not in this manual may damage the equipment or cause injury. • Parents and others in charge of children should be aware that children, because of their natural play instinct and fondness for experimenting, may be tempted to situations and behavior for which the equipment is not intended, with resulting damage to the equipment and injury to the children or others. Children’s access to the equipment should therefore be controlled, and they should be instructed about the potential for personal injury and damage if they play with the equipment. • Inspect your machine for any worn or loose components prior to use. Tighten or replace any worn or loose components prior to use. Pay close attention to cables, or belts and their connections. • Before exercising, make sure the cable pulley system is properly secured, properly attached, and in perfect working condition. • Keep cables and Power Rod® unit bound with the rod binding strap when not in use. • Do not wear any loose or dangling clothing or jewelry while using the Bowflex® Motivator® 2 home gym. Stand clear of all moving components. • When connecting the Power Rod® unit to the cable hooks or disconnecting them, do not stand so that you are looking directly over the top of the rods. Stand off to the side, so that if a rod is accidentally released, you will not be struck by it. • Keep out of the path of the Power Rod® unit when exercising and make certain that observers also stand clear of the Bowflex® Motivator® 2 home gym when the Power Rod® unit are in use. • Never use dumbbells or other weight equipment to increase the weight resistance. ...