User manual BOWFLEX VERSATRAINER

[. . . ] Ve r s a Tra i n e r ® by ® BOWFLEX Owner's / Assembly Manual Congratulations on your new fitness program. In choosing resistance training, you`ve chosen a fitness program that can enhance your flexibility, increase muscle endurance, power and strength; offer both aerobic and anaerobic exercise; and improve your sports performanceon the tennis court, on the basketball court, or in the last leg of a road race. And in choosing the VersaTrainer®, you've chosen the most advanced resistance training equipment of its kind. Work the middle and upper body, put on muscle or take off weight; work with five or up to 10 pounds. The VersaTrainer® adapts to your capacity, your needs, and your goals smoothly and quietly, without the clanking of stacked weights. [. . . ] BrEAThing TEChniQuE: Breathe in when pulling up and breathe out when returning to start position. COMPLEMEnTAry EXErCisEs: Shoulder Raise. FINIsH 6 Bowflex® VersaTrainer® Owner's Manual D A R T F FINIsH sTART shOuLdEr EXErCisEs ShoulderRaise BEnEFiT: This exercise develops strength and increased range of movement in the shoulder joint and adds muscle definition and firmness to the front of the shoulder as a complement to the Back Shoulder Extension. It is a great exercise for basketball, tennis or any endurance sport. BOdy PLACEMEnT: Back to Power Rod® unit. sTArTing POsiTiOn: Reach back and grasp both handles, palms facing the Power Rod® unit, arms straight at the sides. EXECuTiOn: Keeping your arms straight and initiating the action with the front of the shoulder, lift the handles upward to shoulder level or above. BrEAThing TEChniQuE: Breathe out on the lift upward, breathe in when slowly returning to start position. FINIsH D A R T F sTART ArmRaise BEnEFiT: Same as for Front Shoulder Raise, performing the exercise with a single arm allows for greater isolation of the deltoid and shoulder. BOdy PLACEMEnT: Side to Power Rod® unit. sTArTing POsiTiOn: Grasp handle in front of body with arm nearest the Power Rod® unit. Keep arm extended, elbow slightly bent and palm facing the floor. Use opposite arm to stabilize the torso. EXECuTiOn: Drive the hand straight up toward the ceiling keeping palm facing down. Do not lean forward when performing this exercise. BrEAThing TEChniQuE: Breathe out when raising the arm and breathe in when returning to start position. COMPLEMEnTAry EXErCisEs: Back Shoulder Extension. FINIsH 7 D A R T F sTART Bowflex® VersaTrainer® Owner's Manual BackShoulderExtension BEnEFiT: This exercise firms and tightens the back of the shoulders and arms while strengthening and shaping the upper arms for enhanced appearance. Great conditioning for swimming or basketball. BOdy PLACEMEnT: Facing Power Rod® unit. sTArTing POsiTiOn: Grasp handles with palms facing down. EXECuTiOn: Keeping arms straight and initiating the movement in the back of the shoulders, pull the handles down and back. [. . . ] Pronation: The anatomical movement of turning your palm down, a function of the elbow. Pulling Exercise: Any exercise that draws the upper or lower extremities toward the trunk of the body. Pulling exercises are usually coupled with pushing exercises - for maximum body strength. Pushing Exercise: Any exercise that moves resistance away from the trunk mid-line of the body. [. . . ]