Bedienungsanleitung Nautilus NT 1430 (Seite 4 von 5) (Englisch)

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Bench Press Shoulder Horizontal Adduction with Elbow Extension

Define Your Goals

Reaching Your Goals

To reach your goals, follow a consistent, well-

designed program that provides balanced

development to all parts of the body and includes

both aerobic and strength exercise. Only then

will you meet your goals safely and efficiently.

The workout routines found in this manual are

professionally designed and written to target

specific fitness goals. Should you not find one

specific program to your liking, you can design

your own, based on sound information and the

principles found in this manual.

Design Your Own Program

You may want to design your own personal

program specifically geared to your goals and

lifestyle. Designing a program is easy, as long as

you follow the guidelines below.

Understand fitness and its components:

Improperly designed programs can be dangerous.

Take some time to review this manual as well as

other fitness guides.

Know your current fitness level:

Before you start any fitness program you should

consult a physician who will help you determine

your current abilities.

Identify your goals:

Goals are critical to choosing and designing an

exercise program that fits and enhances your

lifestyle, but so is strategy. It’s important not

to rush the process and try to accomplish too

much too soon. That will lead to setbacks and

discouragement. Instead, set a series of smaller

achievable goals.

Select complementary exercises:

Be sure to pair exercises that address compound

joint movements and single joint movements.

In addition, select exercises that address

complimentary muscle groups.

Put first things first:

During each session, first work muscle groups that

need the most training.

Remember your cardiovascular component:

Any fitness program must contain a cardiovascular

fitness component to be complete. So complement

your resistance training with aerobic exercise such

as walking, running, or bicycling.

Training variables:

When designing your own program there are

several variables that, when mixed properly, will

equal the right fitness formula for you. In order to

find out the best formula, you must experiment

with several combinations of variables.

The variables are as follows:

• Training Frequency: The number of times you

train per week. We recommend daily activity

but not daily training of the same muscle

group.

• Training Intensity: The amount of resistance

used during your repetition.

• Training Volume: The number of repetitions

and sets performed.

• Rest intervals: The time you rest between sets

and the time you rest between workouts.

Once you’ve established a base of fitness,

follow these basic principles:

• Isolate muscle groups: Focus work on specific

muscle groups.

• Progressive Loading: The gradual systematic

increase of repetitions, resistance and exercise

period.

Nautilus

Olympic Bench Exercises

Muscles Worked: Pectoralis Major;

Anterior Deltoids

Success Tips:

• Maintain a 90° angle between upper arms

and torso throughout motion.

• Keep chest muscles tightened. Limit and

control your range of motion.

• Keep elbows in front of shoulders and feet

flat on the floor.

• Keep shoulder blades pinched together and

maintain good spinal alignment.

Start:

• Adjust Bench to a flat position and adjust

Bar Rack to a proper height to allow you to

push the bar off the rack, and replace it after

the exercise.

• After the bar with weights has been placed

on the bar rack, lie on the bench, bar across

your sternum.

• Line up arms with cables keeping your

wrists straight and in line with elbows.

• Raise chest, pinch shoulder blades together,

and maintain a slight, comfortable arch in

your lower back.

Action:

• Push up on the bar, lifting it off the rack.

• Slowly push the bar toward your body,

bending elbows outward and keeping

forearms parallel.

• Stop when upper arms are straight out to

your sides, elbows level with shoulders.

• Slowly return to Start position, keeping your

wrists at shoulder width and in line with the

cables and your chest muscles tight.

Finish

Start

Muscles Worked: Anterior and Middle

Deltoids; Triceps

Success Tips:

• Keep knees bent and feet on floor.

• Do not increase the arch in your lower back

as you raise your arms, but keep your

spine steady and tight.

• Keep abdominals tight, chest lifted and

good spinal alignment.

• Elbows should travel in line with your

shoulders.

• Limit and control your range of motion.

Start:

• Adjust the bench to flat position, and place

the bar rack at a height where you can

place your hands under the bar, arms at

your sides, elbows bent.

• Grasp the bar with your palms facing away

from you, elbows bent.

• Stabilize your lower body.

• Grasp the bar, hand is in line with

forearms, elbows bent 90˚.

Action:

• Lift the bar off the rack.

• Slowly move the bar upward, slightly in

front of your face, elbows straighten

parallel to each other. Hands remain over

elbows throughout movement.

• Stop when upper arms are approximately

straight over your shoulders.

• Slowly lower the bar by bending your

elbows and moving upper arm straight out

from your sides. Elbows will be level with

the shoulders or slightly below.

Seated Shoulder Press Shoulder Abduction with Elbow Extension

Finish

Start

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Nautilus NT 1430 Seite 4

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