Bowflex Blaze handleiding

Handleiding

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28

Shoulder Exercises

Seated Lateral Shoulder Raise—Shoulder Flexion (elbows stabilized)

Scapular Retraction

Muscles Worked:

Supraspinatus, Middle Deltoids, and

Trapezius

Bench Position:

Flat Bench Forward

Accessory:

Handgrips

Pulleys:

Chest Bar

Success Tips

• Keep your knees bent and feet flat on

the floor.

• Keep your abdominals tight, and main-

tain good spinal alignment.

• Do not swing arms upward or move

trunk during movement.

Muscles Worked:

Middle Trapezius and Rhomboids

Bench Position:

Horizontal

Accessory:

Handgrips

Pulleys:

Chest Bar

Success Tips

• Do not lose your spinal alignment—

keep your chest lifted.

• Keep your knees bent and feet flat on

the floor.

• Keep your spine aligned and a slight

arch in your lower back.

• Do not use your arm muscles for this

movement.

START FINISH

START FINISH

Start

• Sit on the bench, facing the

Power Rod

®

unit.

• Spread the cuff on the

Handgrips

• Slide the cuffs onto the oppo

-

site forearms and place them

near the elbows so that the

cables cross each another.

• Keep your chest lifted, main

-

taining a slight arch in your

lower back.

Start

• Sit on the Bench, facing the

Power Rod

®

unit.

• Grasp the Handgrips, arms

straight, palms facing down.

Action

• Raise your arms directly out

to your sides, nearly shoulder

level.

• At the top of the movement

you may need to rotate your

hands slowly to prevent the

cuff from sliding off.

• With controlled movement,

slowly return to the Start

position.

Action

• Keeping your arms straight,

slowly pinch your shoulder

blades together.

• When shoulder blades are

fully retracted, slowly return

to the Start position.

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