Bowflex SelectTech BD552 Dumbbells Dumbbells and Stability Uživatelský manuál stáhnout pdf (Strana 31)

Shoulder Exercises

Seated Overhead Press

Front Raise

START ACTION

START

• Grabthedumbbellsandstandup

straight.

• Feetshouldbeapproximately

shoulderwidthapart.

• Keepyourchestlifted,abstight

andaslightarchinthelower

back.

• Holdthedumbbellsinfrontof

youwithyourpalmsfacingback.

• Keepthearmsstraightandthe

palmsfacingdown,moveyour

armsforwardandthenupward

toshoulderheight.

• Slowlyreturntothestarting

position,keepingtensiononyour

frontshouldermusclesthrough

theentiremotion.

FINISH

START ACTION

START

• Grabthedumbbellsandsitup

straight.

• Keepyourchestlifted,abstight

andaslightarchinthelower

back.

• Raisethedumbbellstoshoulder

height,keepingyourpalmsfacing

forward.

• Upperarmsshouldbe90

degreesawayfromyourtorso

andyourelbowsshouldbebent

to90degreesasshown.

• Straightenyourarmsslowlyover

yourhead,focusingonmoving

yourelbowsupandinward

towardyourears.

• Slowlyreturntothestarting

position,keepingtensiononyour

frontshouldermusclesthrough

theentiremotion.

FINISH

Muscles worked

Frontdeltoid

Success tips

• Keepkneesslightlybent.

• Keepabstightandagoodspinal

alignment.

• Donotincreasethearchinthelower

backasyouraiseyourarms.Keep

you spine steady.

Muscles worked

Frontdeltoid,uppertrapsandtriceps

Success tips

• Keepfeetflatontheflooranddirectly

underyourknees.

• Keepabstightandagoodspinal

alignment.

• Donotincreasethearchinthelower

backasyouraiseyourarms.Keep

you spine steady.

Owner’s Manual

31

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