Nautilus Pullover Machine! – Circuit Training with Ted Delmonico

Nautilus Pullover Machine! – Circuit Training with Ted Delmonico



hi I'm Ted demonaco with everybody fitness centers we're continuing our series of circuit training today with a super pullover super pole over machine is going to be the beginning of your upper body portion of your circuit training workout so what we're going to do now is show you how to get a line properly in the machine and go through the proper technique when using the super pullover there's only one adjustment point on the super pull lever and that's getting your seat set correctly to do so you're going to lift this handle here to move the seat up and down once you sit in the machine you want to make sure that your shoulders are going to be in alignment with the access point of the machine which is the red dot right here you want that to align with your upper portion of your shoulder once you have your seat adjusted correctly the next thing you want to do is make sure you put the seat belt on it's one of the things that people ignore on the Super Bowl over you've got to make sure that you have the seat belt secured so that you're in a correct position and that your hips won't move forward during the movement now that you've pushed all the way down with your legs bringing the movement arm over top going to place your elbows on the inside of the pads here then what you can do is take your feet up off of that lower lever release Xzibit now all the weight is on the upper portion of your arms here do is this is your stretched position aren't you going to come backwards you want to keep your stomach tight keeping your back nice and flush to hear when you start filling your back move away from the pad it cost you far you only want to go to where you're in a nice flat position this is the pre stretch what we're gonna do now start playing with your elbows all the way around so you feel this bar touch you here at the legs go all the way through as you continue to pull you're gonna find that that's your fully contracted position here what you wanna do is come up nice and slow again to that stretch position again keeping the back nice and flat here the stretch come back round all the way through hold that position again very good now a more advanced thing that you can do here just to increase your intensity is as you start coming around the bar gets that I love it once you lift your hands up pulling through keeping the isolation just at the elbows hold up so put your hands back on the bar go back for a stretch only try this when you feel like you've got good control over the machine otherwise I'd rather prefer to keep your hands on this point here on the side of the ball once you get through the twelfth repetition what you want to do is hold that contraction point come up nice and slow you want to bring your feet up push down on the lever push down you're going to feel the weight then transfer from the upper arm to your feet you can pull your arms out bring your knees up just set your feet down you're all set what we're gonna do now is conclude our series here with the super pole over move on to the next exercise I'm Ted to Monaco with everybody fitness centers

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