Nautilus NS 200X User Manual download pdf (Page 21)

21

Nautilus NS200X

SEATED TRICEPS EXTENSION — Elbow Extension

ARM EXERCISES

START

FINISH

Muscles worked: This exercise emphasizes

the muscles on the front of the upper thigh

(quadriceps muscle group) which are

responsible for straightening your leg against

resistance. This powerful muscle group helps

provide stability for the knee joint and is

essential for producing power in running,

jumping and lifting activities.

Starting position:

• Sit on the seat facing away from the machine

with your knees near the pivot point and the

lower roller pads on the front of your

shins/ankle.

• Position your thighs at hip width pointing

your knee caps straight to the front.

• Grasp the sides of the seat.

• Sit up straight with your chest lifted, abs

tight and maintain a very slight arch in your

lower back.

Motion:

• Tighten your quads and straighten your legs

by moving your feet forward and then

upward until your legs are completely

straight and your kneecaps are pointing up

toward the ceiling (not turned outward).

• Then slowly return to the starting position

keeping tension in your quads during the

entire movement.

Key points:

• Use slow controlled motion. Do not “kick”

into extension.

• Do not let your knees rotate outward during

the exercise. Keep your kneecaps pointing

up and straight forward.

LEG EXTENSION

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.

START

FINISH

LEG EXERCISES

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