Bowflex SELECTTECH 552 - Manual (Page 7)

Be Strong. Stay Strong.
TM
SECTION 5: Exercises
Standing Curls
Muscles Worked:
Biceps and other elbow flexors
Key Points:
»
Keep elbows at your sides.
»
Keep your wrists straight.
»
Keep your trunk muscles tight and maintain a very slight arch in
your lower back.
START:
»
Hold the dumbbells with your hands
facing forward.
»
Stand with your upper arms by your
sides, lift your chest, tighten your
abdominals and maintain a very
slight arch in your lower back.
ACTION:
»
Curl the dumbbells forward, then
upward, and then toward your
shoulders while keeping your elbows
at your sides and your upper arms
completely still.
»
Slowly lower to the starting position
by performing the same arcing
motion.
START: FINISH:
Wide Squats
Muscles Worked:
Quadriceps, glutes, hamstrings and adductors
Key Points:
»
Keep the knees pointed in the same direction as the toes.
»
Keep the head and neck in line with the trunk.
»
Pay close attention to all alignment and stabilization issues on every part
of each and repetition.
START:
»
Grab the dumbbell with both hands
and stand with you feet slightly wider
than shoulder width apart.
»
Slightly rotate your hips outward, feet
and knees should be lined up in that
outward position as well.
»
Stabilize your torso by lifting your
chest, tightening your abs and
maintaining a slight arch in your
lower back.
ACTION:
»
Under control, slowly squat down by
sticking the hips back as the knees
start to bend.
»
Keep the chest up and the and back
flat as the hips continue to move
backward.
»
Lower to approximately 90 degrees
at the knees, unless otherwise
determined.
»
Return to the starting position.
»
Do not lockout the knees at the top of
the squat.
START: FINISH: