Nautilus SELECTTECH 552 User Manual

19
Nautilus
®
SelectTech
®
Owner’s Manual
Leg Exercises
Stationary Lunges
Stiff-leg Dead Lift
START ACTION
START
• Stand with your feet
approximately shoulder width
apart
• Hold the dumbbells down in
front of your thighs with your
palms facing back.
• Stand with a very slight bend at
the knees.
• Keep the chest lifted, abs tight
and a very slight arch in your
lower back.
• Maintaining your knee position,
slowly bend forward at the hips
moving your butt backward.
• Stop as your hamstings begin
to get taut and before your back
begins to round.
• Concentrate on tensing your
hamstrings to pull you back up to
the starting position.
FINISH
START ACTION
START
• Stand with one foot forward and
one foot backward in a position
so when you move to the
bottom of the lunge, you front
foot is under your knee and you
back knee is directly under you
hip.
• Hold the dumbbells at your sides
with your palms facing inward.
• Keep the chest lifted, abs tight
and a slight arch in the lower
back.
• Slowly lower your body bending
at both knees, simultaneously
keeping the front knee in line
with the toes.
• Move down and stop just before
the back knee is going to touch
the floor.
• Reverse the motion and come
back up to the starting position.
FINISH
Muscles worked
Quadriceps, glutes, hamstrings and
adductors
Success tips
• Place feet in a position so that when
you lunge down, your front foot is
directly under your knee and your
back leg lines up under your hip.
• Keep your head and chest lifted, with
a slight arch in the lower back during
the movement.
• Do only one side to fatigue, then
switch to the other side.
Muscles worked
Hamstrings, glutes and spinal erectors
Success tips
• Your torso should move from
standing vertical to leaning forward
at the hips without rounding
your spine during any part of the
movement.
• Keep the knees slightly bent.
• Only move as far as you can
correctly.
• It is critical that you keep the chest
lifted and do not allow your spine
to round at any time during the
movement.

Nautilus SELECTTECH 552 Specifications

General

Brand	Nautilus
Model	SELECTTECH 552
Category	Fitness Equipment
Language	English