User manual BOWFLEX XTREME SE

[. . . ] The Bowflex Xtreme® SE Home Gym Owner's Manual and Fitness Guide PN 001-6979 Rev. A (08/21/06) CONGRATULATIONS on your commitment to improving your health and fitness!With the Bowflex Xtreme® SE home gym, you have everything you need to exceed all of your physical fitness, strength, and health expectations!The Bowflex Xtreme® SE home gym's exceptional resistance and quality is unmatched by any other single piece of home fitness equipment available. [. . . ] · Slowly return to start position performing the same arc of motion. ACTION Reverse Curl ­ Elbow Flexion (in Pronation) Muscles worked: Deep arm muscle(brachialis). Also the front forearm muscle (brachioradialis) and biceps. START FINISH Position: Standing ­ facing machine Accessory: Hand Grips Pulleys: Squat Pulley Frame ­ with squat straps Before You Begin: Key Points: Remove Seat and Leg Extension · Keep elbows at sides. · Keep trunk muscles tight and maintain a very slight arch in lower back. · Stand on platform. · Bend down and grasp hand grips with palms facing backward. · Lift chest, tighten abs and maintain slight arch in lower back. START · Keeping palms facing down, slowly curl hand grips forward, then up, then in toward shoulders while keeping elbows at sides and upper arms completely still. · Slowly lower to start position. ACTION Bowflex Xtreme® SE Owner's Manual Arm Exercises Barbell Biceps Curl ­ Elbow Extension Muscles worked: Biceps muscles. START FINISH Position: Standing ­ facing machine Accessory: Pulleys: Squat Bar ­ with squat straps Squat Pulley Frame Before You Begin: Key Points: Remove Seat and Leg Extension · Keep elbows at sides. · Keep trunk muscles tight and maintain a very slight arch in lower back. · Stand on platform. · Bend down and grasp squat bar with palms facing forward. · Stand with upper arms by sides (although not pressed tightly). Lift chest, tighten abs and maintain a slight arch in lower back. START · Curl squat bar forward, then up, and then in toward shoulders while keeping elbows at sides and upper arms completely still. · Slowly lower to start position by performing same arcing motion. ACTION Reverse Barbell Biceps Curl ­ Elbow Extension Muscles worked: Biceps muscles. START FINISH Position: Standing ­ facing machine Accessory: Pulleys: Squat Bar ­ with squat straps Squat Pulley Frame Before You Begin: Key Points: Remove Seat and Leg Extension · Keep elbows at sides. · Keep trunk muscles tight and maintain a very slight arch in lower back. · Stand on platform. · Bend down and grasp squat bar with palms facing down. · Stand with upper arms by sides (although not pressed tightly). Lift chest, tighten abs and maintain a very slight arch in lower back. START · Curl wrists back to bring squat bar forward, then up, and then in toward shoulders while keeping elbows at sides and upper arms completely still. · Slowly lower to start position by performing same arcing motion. ACTION Bowflex Xtreme® SE Owner's Manual Arm Exercises Seated Biceps Curl ­ Elbow Flexion (in Supination) Muscles worked: Biceps muscles. START FINISH Position: Seated ­ facing outward Accessory: Hand Grips Pulleys: Squat Pulley Frame Before You Begin: Remove Leg Extension · Do not rock upper body while bending elbow. · Keep chest lifted, trunk muscles tight and maintain a very slight arch in lower back. Key Points: · Grasp hand grips, arms at sides with forearms near thighs. · Maintain correct spinal alignment. START · Curl forearms toward upper arms, keeping upper arms completely still. · Slowly return to start position without relaxing biceps. ACTION Seated Biceps Hammer Curl ­ Elbow Flexion Muscles worked: Position: Biceps muscles and brachioradialis. Seated ­ facing outward START FINISH Accessory: Pulleys: Hand Grips in "Hammer Grip" Squat Pulley Frame Before You Begin: Remove Leg Extension · Do not rock upper body while bending elbow. · Keep chest lifted, trunk muscles tight and maintain a very slight arch in lower back. Key Points: · Grasp hand grips in vertical hammer grip position, arms at sides, forearms near thighs. · Maintain correct spinal alignment. START · Curl forearms toward upper arms, keeping upper arms completely still. [. . . ] Yes Name of original purchaser: Original purchaser customer ID number: No Please check here if you would prefer not to obtain information on new and interesting opportunities from other exciting companies. Thanks for filling out this questionnaire. Your answers are important to us. What Is Covered Nautilus, Inc. warrants to the original purchaser of the Bowflex Xtreme® SE home gym that the machine is free from defects in materials or workmanship, with the exceptions stated below. [. . . ]