BOWFLEX ULTIMATE XTLU MANUAL PDF

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BOWFLEX ULTIMATE XTLU MANUAL HOMQLMVLGD | PDF | | 10 Aug, TABLE OF BOWFLEX ULTIMATE XTLU MANUAL. Bowflex XTL manuals and user guides for free. Read online or download in PDF without registration. Find helpful customer reviews and review ratings for Bowflex Ultimate XTLU Home Gym It would be nice if this product came with a DVD to aid the manual.

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With all of the fitness choices available today, we understand that choosing a piece of equipment can be very confusing. Everyone at Nautilus your trust and your confidence in our product. The Bowflex Ultimate just about to prove it to yourself.

With the bench in the flat How to Mount the Bowflex Sit on the bench and reach back, one arm at a time, grasping hand grips. Pulley knobs are xxtlu and are Pulleys adjust manuall with the simple turn and pull of a knob.

Remove the knobs from the attachment and place the attachment over the end of the seat rail. Remove the leg attachment from the Bowflex gym, if attached. It comes into play when you jog a mile or ride a bike. It is a critical component of overall fitness and health.

Any exercise program must be supplemented with cardiovascular training, such as rowing on the Bowflex Ultimate home gym. Remember your uktimate component: Any fitness program must contain a cardiovascular fitness component to be complete.

Warm up with a light resistance exercise that you can perform easily for 5 reps without fatiguing. Focus on practicing and learning your technique before increasing the resistance. Then move to a more challenging resistance you can perform for no less than 10 reps and no more than 15 reps without your form deteriorating.

Bowflex XTL

Do this routine when you are limited in time or just want a variation to your normal routine. Perform this program training 2 days, resting 1 to 2.

Train each muscle group to failure before moving on to the next exercise. Do not neglect any muscle group. If needed, include an aerobic activity to increase your caloric expenditure and help to reduce your body fat levels to achieve a defined muscular look.

The idea is to move quickly from exercise to exercise, taking only as much rest between sets as it takes to set up the next exercise less than 20 seconds. True Aerobic Circuit Training Frequency: By returning to the aerobic rowing exercise between each set you are increasing your aerobic capacity, endurance and burning fat as energy. About Minutes This program is bowclex to emphasize overall strength development. This is an advanced routine to be used only after you have progressed from the advanced general conditioning routine and only after you have perfected your exercise techniques.

Bench Press Muscles worked: This exercise emphasizes the chest muscles pectoralis major. It also involves the front shoulder muscles anterior deltoid, a portion of the middle deltoid and the triceps, which are located on mankal back of the upper arm.

Bowflex XTL manuals

Wide or narrow Wide offers a greater challenge throughout the entire range on specific movements, especially at the top of Decline Bench Press Muscles worked: The entire chest muscle pectoralis major is emphasized. It also involves the front shoulder muscles anterior deltoid, a portion of the middle deltoid and the triceps, which are located on the back of the upper arms.

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Lying Cable Crossover near extension Muscles worked: This exercise emphasizes the chest the pectoralis major muscles. The triceps muscles, located on the back of the upper arms, are also involved in maintaining the elbow position and also help with shoulder motion. Seated Shoulder Press Muscles worked: This exercise emphasizes the front portion of the shoulder muscles front deltoids as well as the front part of the middle deltoidsthe rotator cuff muscles, the upper back muscles trapeziusand the triceps muscles located on the back of the upper arms.

Rear Deltoid Rows Muscles worked: This exercise emphasizes the back portion of the shoulder muscles the rear deltoids, as well as the rear portion of the middle deltoids, the posterior rotator cuff, upper lat and teres major as well as the trapezius and rhomboids. Seated Lateral Shoulder Raise Muscles worked: This exercise emphasizes the side shoulder muscles middle deltoidsthe top muscle of the rotator cuff supraspinatus and the trapezius muscles. Scapular Depression Muscles worked: This exercise involves your lower trapezius muscles, and latissimus dorsi muscles.

Both act as stabilizers and movers of your shoulder blades. This motion of scapula depression is very important in posture as well as when using the arms to raise from a ultimqte. It is also involved in overhead pulling exercises. Shoulder Rotator Cuff Muscles worked: This exercise emphasizes the rear portion of the rotator cuff infraspinatus and teres minor muscles.

Bowflex Ultimate 51370 Owner’s Manual

This area generally gets very weak as we age and needs to be addressed by almost everyone. Shoulder Shrug Muscles worked: The primary muscles emphasized are the upper trapezius and associated smaller muscles of the region.

Lying Front Shoulder Raise Muscles worked: This exercise emphasizes the front portion of the shoulder muscles front deltoids as well as the front part of the middle deltoids. Military Press Muscles worked: This exercise emphasizes the front portion of the shoulder muscles front deltoids and the front part of the middle deltoidsthe rotator cuff muscles, the upper back muscles trapeziusand the triceps muscles located on the back of the upper arms.

Lying Shoulder Pullover Muscles worked: This exercise emphasizes the upper back the latissimus dorsi, teres major, and rear deltoid muscles. It also involves the chest the pectoralis major muscles. The triceps muscles, located on the back of the upper arms, are involved in maintaining the elbow position and also help with shoulder motion.

Narrow Pulldowns Muscles worked: This exercise emphasizes the latissimus dorsi, teres major and rear deltoid which make up the large pulling muscles of your upper back. It also involves the muscles on the front of your upper arms the biceps group which are responsible for bending your elbows.

Lying Narrow Lat Pulldowns Muscles worked: This exercise emphasizes the latissimus dorsi, teres major and rear deltoid which make up the large pulling muscles of your upper back and eliminates the biceps from the movement. This exercise emphasizes the latissimus dorsi, teres major and rear deltoid muscles which make up the large pulling muscles of your upper back as well as the trapezius and rhomboids.

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Reverse Grip Pulldowns Muscles worked: Stiff-Arm Pulldown Muscles worked: This exercise emphasizes your upper back the latissimus dorsi, teres major and rear deltoid musclesas well as the muscles between the lower part of your shoulder blades lower trapezius muscles. The triceps muscles, located on the back of the upper arms, will also be involved. French Press Muscles worked: This exercise emphasizes the triceps muscles located on the back of the upper arms.

These muscles are responsible for straightening your arms and assist in any upper body pushing or pressing motion. Cross Triceps Extension Muscles worked: Ultkmate exercise develops the triceps muscle located on the back of the upper arms. Seated Triceps Extension Muscles worked: Seated Biceps Curl Muscles worked: This exercise emphasizes and develops the biceps muscles, which are located on the front of your upper arms and are primarily responsible for bending your elbows, as well as the brachialis and brachioradialis.

Standing Wrist Extension Muscles worked: This exercise emphasizes the back and top parts of your forearms. It also isometrically challenges your elbow flexors, located on the front part of your upper arms. This exercise emphasizes the front part of your forearms as well as increases the nanual of your grip. Lying Biceps Curl Muscles worked: Wide or narrow wide will work ideally for most people due to the angle created in the arm carrying angle in the palm forward supinated position.

Barbell Curls — Elbow Flexion in supination Muscles worked: This exercise emphasizes and develops the biceps muscles, which are located on the front of your upper arms and are primarily responsible for bending your elbows. The brachialis and brachioradialis are also involved.

Seated Resisted Abdominal Crunch Muscles worked: This exercise emphasizes the abdominal area including the upper and lower front abs rectus abdominus and the side abs obliques.

Reverse Crunch Muscles worked: This exercise works your entire abdominal area including your ultijate and lower front abs rectus abdominus and your side abs obliques. Trunk Rotation Muscles worked: This exercise involves most of the trunk manuaal deep spinal muscles.

This exercise emphasizes the muscles on the front of the upper thigh quadriceps muscle group which are responsible for straightening your leg against resistance. This powerful muscle group bowflwx provide ultimats for yltimate knee joint and is essential for producing power in running, jumping and lifting activities.

The Squat Muscles worked: Although the squat is often considered a total body exercise, the glutes, adductors, hamstrings and quads are primary movers and the spinal erectors are key to stabilization. Lying Prone Leg Curl Muscles worked: This exercise emphasizes the hamstring muscle group biceps femoris, semimembranosus, semitendinosus on the back of the bowrlex as well as the back of the calf gastrocnemius.

Standing Hip Flexion Muscles worked: