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. [. . . ] EXECuTiOn: Push the handles away from the chest, touching the handles together when arms are fully extended. This isolates the triceps and develops greater strength in the back of the arms. BrEAThing TEChniQuE: Breathe out on the push and breathe in on the return. FINIsH Bowflex® VersaTrainer® Owner's Manual D A R T F FINIsH sTART ChEsT EXErCisEs ChestFly BEnEFiT: This is the exercise that develops a fuller chest and front shoulders, as well as strengthening, defining and increasing muscle size. sTArTing POsiTiOn: In the same position as Bench Press, reach straight back and grasp handles, palms facing away from Power Rod® unit. EXECuTiOn: Keeping arms straight, wrists and elbows slightly bent and lower than the shoulders, pretend you are hugging a barrel in a circular motion. Palms will be facing each other directly in front of the chest in the finish position. Use control throughout this exercise to achieve a full range of motion. BrEAThing TEChniQuE: Exhale on the fly motion and inhale when returning to starting position. FINIsH D A R T F sTART ChestPull BEnEFiT: A great exercise for isolating the side muscles of the chest similar to doing a Chest Fly. sTArTing POsiTiOn: Grasp handle in front of the body with arm closest to Power Rod® unit palm facing out. EXECuTiOn: Keeping torso erect and elbow slightly bent, drive the arm across the body. BrEAThing TEChniQuE: Breathe out on the drive and breathe in on the return. FINIsH D A R T F sTART Bowflex® VersaTrainer® Owner's Manual ShoulderPress BEnEFiT: This is the best exercise for isolating, strengthening, toning and shaping the muscles on the top of the shoulder. Shoulder flexibility is enhanced because the movement addresses the top of the joint. When returning to start position bring arms down as far as possible in order to achieve a full range of movement and remember to breathe in. BrEAThing TEChniQuE: Breathe out on the push and breathe in when returning to the start position. sTART D A R T F shOuLdEr EXErCisEs UprightRow BEnEFiT: This exercise is great for developing the muscles over the shoulder joint for fuller, stronger shoulders. sTArTing POsiTiOn: Grasp handles with palms facing away from the Power Rod® unit. EXECuTiOn: Draw the handles up toward the shoulders, keeping elbows wide so that upper arms are horizontal and in line with shoulders. At peak level, the back and upper shoulder muscles should be completely contracted; always maintain a straight trunk and neck. BrEAThing TEChniQuE: Breathe in when pulling up and breathe out when returning to start position. [. . . ] Anaerobic exercise relates to muscle power: the energy source is stored carbohydrate or glycogen, without the need for oxygen. Muscle strength: The ability of a muscle or group of muscles to exert force against resistance. Obliques: Those muscles on the sides of the abdominals that move the upper body laterally (side-to-side). Overload: More than normal - more repetitions, greater resistance, longer time. [. . . ]