User manual BOWFLEX XTREME 2_SE

[. . . ] 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 MM MM DD DD YY YY 2. #: State: Zip: ( ) - EXT. 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