[. . . ] The Bowflex Xtreme® 2 SE Home Gym Owner's Manual and Fitness Guide
PN 001-7032 Rev. A (02/08/2007)
CONGRATULATIONS on your commitment to improving your health and fitness!With the Bowflex Xtreme® 2 SE home gym, you have everything you need to exceed all of your physical fitness, strength, and health expectations!The Bowflex Xtreme® 2 SE home gym's exceptional resistance and quality is unmatched by any other single piece of home fitness equipment available. [. . . ] · Keep your elbows bent, upper arms at your sides.
START
· Keeping your upper arms stationary, elbows next to trunk, slowly straighten your arms downward, in a gentle arc, until hands are near tops of your thighs, hands and elbows straightened and directly in line with shoulders. · Keeping your triceps tightened, slowly reverse the arcing motion and bring the Hand Grips back to the start position.
Bowflex Xtreme® 2 SE Owner's Manual
ACTION
Arm Exercises
Triceps Kickback
Muscles worked:
Triceps
START FINISH
Position:
Standing facing machine
Accessory:
Hand Grips
Pulleys:
Center Cross Bar narrow position
Before You Begin: Key Points:
Remove Seat and Leg Extension · Maintain spinal alignment. · Keep arm at side and wrist straight throughout entire motion. · Support yourself with one arm on the horizontal bar and grasp a hand grip with free hand, palm facing backward. · Draw elbow back so upper arm is beside body, elbow bent approximately 90º.
START
· Straighten elbow while keeping upper arm completely still. · When arm is straight, slowly return to start position.
ACTION
Hammer Triceps Kickback
Muscles worked:
Triceps
START FINISH
Position:
Standing facing machine
Accessory: Pulleys:
Hand Grips in "Hammer Grip" Center Cross Bar narrow position
Before You Begin: Key Points:
Remove Seat and Leg Extension · Maintain spinal alignment. · Maintain Hammer Grip throughout exercise.
· Stand on platform. · Support yourself with one arm on horizontal bar and grasp a hand grip in the vertical hammer grip position with free hand, palm facing in. · Draw elbow back so upper arm is beside body and elbow bent approximately 90º.
START
· Straighten elbow while keeping upper arm completely still. · When arm is straight, slowly return to start position.
ACTION
Bowflex Xtreme® 2 SE Owner's Manual
Arm Exercises
Resisted Dip Elbow Extension
Muscles worked:
Triceps
START FINISH
Position:
Standing facing outward
Accessory:
Hand Grips
Pulleys:
Lat Tower
Before You Begin: Key Points:
Remove Seat and Leg Extension · Keep back straight and knees slightly bent. · Keep the abdominals tight throughout the entire motion and maintain good spinal alignment.
· Stand on the platform facing away from machine. · Upper arms should be at a 90º angle from torso.
START
· Straighten arms down, focusing on moving elbows down and inward toward hips. · Slowly return to start position keeping tension in back shoulder muscles.
ACTION
Biceps Curl Elbow Flexion (in Supination)
Muscles worked:
Biceps
START FINISH
Position:
Standing facing machine
Accessory:
Hand Grips
Pulleys:
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. Lift chest, tighten abs and maintain a slight arch in lower back.
START
· Curl hand grips 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 the same arcing motion.
ACTION
Bowflex Xtreme® 2 SE Owner's Manual
Arm Exercises
Standing Biceps Curl--Elbow Flexion (in supination)
Muscles worked:
Biceps
START FINISH
Position:
Standing--facing outward
Accessory:
Hand Grips
Pulleys:
Squat Pulley Frame
Leg Extension:
Removed
Success Tips
START
· Reach down and grasp the Hand Grips, palms facing forward. · Straighten, keeping your arms by your sides, elbows loose.
ACTION
· Keeping your upper arms stationary and your elbows at your sides, slowly curl the Hand Grips forward, then upward and in towards your shoulders. · Slowly reverse the arcing motion bringing your hands back to the start position.
· Keepyourkneesbentandfeeton StandingPlatform. · Keep your chest lifted, abs tight and a very slight arch in your lower back. · Keep your elbows at your sides and your wrists straight.
Hammer Biceps Curl--Elbow Flexion (in supination)
Muscles worked: Position:
START FINISH
Biceps; Brachialis; Brachioradialis Standing--facing outward
Accessory: Pulleys:
Hand Grips in "Hammer" Hold (see Page 10) Squat Pulley Frame
Leg Extension:
Removed
START
· Reach down and grasp the Hand Grips using the Hammer hold. Press your upper arms into your sides and bend your elbows until they are at 90° angles. · Straighten your spine, keeping your upper arms by your sides, elbows loose.
ACTION
· Keeping your upper arms stationary and your elbows at your sides, slowly curl the Hand Grips forward, then upward and in towards your shoulders. [. . . ] MAIL WITHIN 0 DAYS OF PURCHASE PLEASE PRINT CLEARLY THANK YOU Mr. Name: Address: City: Phone number: E-Mail address: Is this your primary address? Yes Place of purchase: Date of purchase: Purchaser date of birth: Gender: Male Female Marital status: Married Single
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