Exercises; Core Exercise Chart - Nautilus S912 Owner's Manual

EXERCISES

Core Exercises
The following pages contain information on how to correctly perform core S912 exercises. Be sure to follow the instruction labels on
the machine for each exercise station's equipment settings.
Core Exercise
Chest Press: Shoulder horizontal adduction with
elbow extension
Incline Press: Horizontal shoulder adduction with
elbow extension
Shoulder Press: Shoulder abduction with elbow
extension
Triceps Extension: Elbow extension
Leg Curl: Knee flexion
Leg Extension
Leg Press: Hip extension with knee extension
Seated Calf Raise: Ankle plantar flexion
Pec Fly: Horizontal shoulder adduction
Abdominal Crunch: Trunk flexion
Mid Row: Shoulder extension with elbow flexion
Arm Curl: Elbow flexion
Seated Row: Shoulder extension with elbow
flexion
Lat Pulldown: Shoulder adduction with elbow
flexion
14
Muscles Worked
Pectoralis major, anterior deltoid, triceps
Pectoralis major, anterior deltoid, triceps
Pectoralis major, anterior deltoid, posterior deltoid, triceps
Triceps
Hamstring group (biceps femoris, semimebranosus, semitneonosus),
gluteals)
Quadriceps
Quadriceps, gluteous maximus, hamstrings
Gastrocnemius, Soleus (lower leg muscles)
Pectoralis major, anterior deltoid
Upper/lower front abdominals (rectus abdominus)
Trapezius, deltoids, rhomboids, and biceps.
Biceps, brachialis, brachioradialis.
Latissimus dorsi, teres major, rear deltoid, trapezius, rhomboids, and
biceps.
Latissimus dorsi, teres major, rear deltoid, biceps.