Bedienungsanleitung Bowflex Xtreme SE (Seite 3 von 80) (Englisch)

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Bowﬂex Xtreme® SE Owner’s Manual 1

Important Safety Information ...............................2

Safety Warning Labels ....................................3

Product Specifications ....................................5

Regulatory Approvals ......................................5

Getting To Know Your Machine ...........................6

How to Use Your Machine ..................................8

Define Your Goals .........................................11

The Workouts:

The 20 Minute Better Body Workout ........................14

Advanced General Conditioning ............................14

20 Minute Upper / Lower Body .............................15

Body Building .............................................16

Circuit Training Anaerobic / Cardiovascular .................17

True Aerobic Circuit Training ...............................18

Strength Training .........................................19

Chest Exercises:

Bench Press ..............................................20

Chest Fly .................................................20

Decline Bench Press ......................................21

Incline Bench Press .......................................21

Shoulder Exercises:

Reverse Fly ...............................................22

Crossover Reverse Fly .....................................22

Crossover Rear Deltoid Rows ..............................23

Crossover High Rear Deltoid Rows .........................23

Lateral Shoulder Raise ....................................24

Forearm Lateral Shoulder Raise ............................24

Front Shoulder Raise ......................................25

Seated Shoulder Press ....................................25

Shoulder Rotator Cuff (internal) ............................26

Shoulder Rotator Cuff (external) ...........................26

Shoulder Extension .......................................27

Shoulder Shrug ...........................................27

Scapular Protraction ......................................28

Scapular Depression ......................................28

Scapular Retraction .......................................29

Back Exercises:

Standing Shoulder Pullover w/ Bent Lat Bar .................30

Standing Shoulder Pullover w/ Hand Grips ..................30

Narrow Pulldowns w/ Bent Lat Bar .........................31

Narrow Pulldowns w/ Hand Grips ..........................31

Bent Over Row ...........................................32

Crossover Bent Over Row .................................32

Seated Lat Rows ..........................................33

Crossover Seated Lat Rows ................................33

Standing Low Back Extension ..............................34

Reverse Grip Pulldowns ...................................34

Crossover Wide Pulldowns w/ Hand Grips ..................35

Crossover Narrow Pulldowns w/ Hand Grips ................35

Seated Lat Pulldowns .....................................36

Seated Wide Lat Pulldowns ................................36

Arm Exercises:

Triceps Pushdown w/ Hand Grips ..........................37

Triceps Hammer Pushdown ................................37

Triceps Pushdown w/ Bent Lat Bar .........................38

Triceps Extension .........................................38

Hammer Triceps Extension .................................39

Cross Triceps Extension ...................................39

Triceps Kickback .........................................40

Hammer Triceps Kickback .................................40

Resisted Dip ..............................................41

Biceps Curl ...............................................41

Concentration Biceps Curl .................................42

Reverse Curl ..............................................42

Barbell Biceps Curl ........................................43

Reverse Barbell Biceps Curl ...............................43

Seated Biceps Curl ........................................44

Seated Biceps Hammer Curl ...............................44

Wrist Extension ...........................................45

Wrist Curl ................................................45

Abdominal Exercises:

Trunk Rotation ............................................46

Seated (resisted) Oblique Abdominal Crunch ................46

Seated (resisted) Abdominal Crunch ........................47

Leg Exercises:

Leg Extension ............................................48

Squat ....................................................48

Standing Hip Extension (knee bent) .........................49

Standing Hip Extension (knee extended) ....................49

Leg Kickback .............................................50

Hip Flexion ...............................................50

Dead Lift .................................................51

Stiff Leg Dead Lift .........................................51

Standing Hip Adduction ...................................52

Standing Hip Abduction ...................................52

Calf Raise ................................................53

Muscle Chart .............................................54

Exercise Log .............................................55

Maintenance .............................................56

Fast Fat Loss Now!

By Ellington Darden, Ph.D ..................................57

Bowflex Xtreme® SE Home Gym 6-Week

Satisfaction Guarantee ....................................76

Contacts .................................................78

Table of Contents

Bowflex Xtreme SE Seite 3

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