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. [. . . ] · 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® SE Owner's Manual Arm Exercises Concentration Biceps Curl ­ Elbow Flexion (in Supination) Muscles worked: Biceps muscles. START FINISH Position: Standing ­ right or left side facing machine Accessory: Hand Grips Pulleys: Squat Pulley Frame Before You Begin: Key Points: Remove Seat and Leg Extension · Keep elbow pointing toward floor at all times. · Keep back straight, chest up and maintain a very slight arch in lower back. · Stand on platform, one side toward machine. · With hand closest to Power Rod® resistance rods, grasp hand grip. · Keeping back straight, bend at hips and knees, until trunk is parallel to floor. Place uninvolved hand on thigh to help stabilize. START · Curl hand grip away from cable, then up toward shoulder while keeping upper arm completely motionless and elbow pointing toward the floor at all times. · 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. · 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. · 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. · 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. [. . . ] 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. No Including yourself, total number of people living in your household: (Examples: 01, 02, 03 . . . ) Would you like to receive additional information on healthy lifestyle products? Yes No Which best describes your family income: (US dollar figures) Under $15, 000 $15, 000 ­ $24, 999 $25, 000 ­ $34, 999 $35, 000 ­ $49, 999 $50, 000 ­ $74, 999 $75, 000 ­ $99, 999 $100, 000 ­ $149, 999 Over $150, 000 What other types of exercise equipment do you own? Did you receive this item as a gift? [. . . ]