Nautilus BE STRONG. NS 600X - Manual (Page 17)

1 Nautilus NS600X
BACK EXErCISES
LOW BACK EXTENSIONS
STArT
FINISh
Muscles worked: This exercise emphasizes the
muscles in your low back (erector spinae and
deep spinal muscles) that are necessary for
providing stabilization and protection for the
spine. The lower back muscles are challenged
isometrically just like they should be used
when lifting and carrying in daily life. The
gluteus maximus and the hamstrings are also
strengthened at the hip.
position: Pulley Station
Starting position:
• Stand facing the machine.
• Spread the cuff from the handle and slide
them over the forearms up to the elbows.
• Bend your knees comfortably, cross your
arms in front of your chest and pull handles
tightly to your chest.
• Stand up straight, lift your chest, tighten
your trunk muscles and maintain a slight
arch in your lower back.
• Pinch your shoulder blades together slightly.
• Lean forward from the hips slightly letting
out some of the tension in the cables.
Motion:
• Keeping your chest lifted, move your entire
torso backward as a unit by pivoting at the
hips.
• Slowly return to the starting position
without slouching or changing spinal
alignment.
Key points:
• Keep your chest lifted and a very slight arch
in your lower back at all times.
• Move from the hips only, not your waist. Do
not increase or decrease the arch in your
lower back during the movement.
SEATED TrICEpS EXTENSION
— Elbow Extension
ArM EXErCISES
STArT
FINISh
Muscles worked: This muscle emphasizes the
triceps muscles located on the back of the
upper arms.
Starting position:
• Seated on the bench with your knees bent
over the seat cushion for support.
• Grasp the handles with palms facing each
other.
• Stretch your elbows overhead pointing them
towards the ceiling.
Motion:
• Keeping the arm stationary, bend your
elbows allowing your hands to move
upwards until straight.
• Complete the movement by returning your
elbows to a 90 degree position.
Key points:
• Keep your upper arms motionless and your
wrists straight.
• Keep your back straight and abs tightened to
stabilize your body.
• Do not go beyond 90 degrees of movement.