Bowflex Revolution manual Seated Low Back Extension

Page 55

Back Exercises

53

Seated Low Back Extension

Muscles worked:

Errector Spinae

Bench Position:

removed, seated on seat pad

Accessory:

Long hand grips

Adjustable Arm Position:

8 or 9

Success Tips

•Keep knees bent, feet flat on the platform and shoulder blades pinched.

•Keep your spine in alignment, chest lifted, abs tight and a slight arch in your low back.

•Move only from the hips, do not bend at the waist.

START

START

•While sitting on the seat pad, move the handles to one side and slide the strap above your forearms near your elbows.

•Cross your arms in front of your chest bringing the handles toward your chest.

•Pinch your shoulder blades together and lean forward from the hips, at least 45°.

FINISH

FINISH

•Keeping your chest lifted, move your entire torso backward by pivoting at the hips.

•Move as far as you can under control.

•Slowly move back to the Start position without slouching or changing spinal alignment.

Standing Low Back Extension

Muscles worked:

Errector Spinae. Also hip, knee and ankle stabilizers.

Bench Position:

Removed

Accessory:

Long hand grips

Adjustable Arm Position:

8 or 9

Success Tips

•Keep knees bent, feet flat on the floor and shoulder blades pinched.

•Keep your spine in alignment, chest lifted, abs tight and a slight arch in your low back.

•Move only from the hips, do not bend at the waist.

START

START

•While standing on the floor, move the handles to one side and slide the strap above your forearms near your elbows.

•Cross your arms in front of your chest bringing the handles toward your chest.

•Pinch your shoulder blades together and lean forward from the hips, at least 45°.

FINISH

FINISH

•Keeping your chest lifted and knees slightly bent, move your entire torso upwards by pivoting at the hips. Move as far as you can under control.

•Slowly move back to the Start position without slouching or changing spinal alignment.

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Contents Fitness Guide Product Specifications Important Safety Instructions Safety PrecautionsSafety Warning Labels Safety Warning Labels Bowflex Revolution Parts Reference Guide Getting to Know Your Bowflex Revolution Home GymAdjusting and Understanding Resistance Using Your Bowflex Revolution Home GymSpiraFlex Resistance Attaching SpiraFlex Resistance Packs Preparing for Use Preparing for Use, Storing, and MovingPreventative Maintenance MaintenanceAdjusting Cable Tension Cable Hookup for Leg Exercises Cable Hookup for Leg Press Exercises Storing Leg Press Cables Storing Leg Extension Cables Hand Grips Attaching Hand Grips and Foot HarnessesLeg Press Seatback Attaching Accessories, Benches, and SeatsLeg Press Plate Multi-Position Bench Preacher CurlCompanion Equipment Bowflex Revolution Accessory Rack ordered separatelyDefining Your Goals Designing Your Own Program Reaching Your GoalsWorking Out Exercising ProperlyMinute Better Body Workout WorkoutsAdvanced General Conditioning Frequency 4 Days Per Week M-T-TH-F Minute Upper/Lower BodyFrequency 3 Days On, 1 Day Off Body BuildingFrequency 2-3 Times Per Week Circuit Training Anaerobic/CardiovascularTrue Aerobic Circuit Training Frequency 3 Days Per Week M-W-F Time About 45-60 Minutes Strength TrainingRevolutionary Way to Exercise ExercisesChest Exercises Adjustable Arm Position Success TipsAdjustable Arm Position Decline Chest Fly Muscles worked Removed 45º Chest Exercises Chest Exercises Chest Exercises Chest Exercises Shoulder Exercises Variation Shoulder Extension elbows stabilized Muscles worked Scapular Protraction elbows stabilized Muscles worked Rear Deltoids Middle Deltoids Trapezius Rhomboids Scapular Retraction Muscles worked Removed Deltoids. Also ankles, knees, hips and core in stabilization Shoulder Exercises Subscapularis Superior fibers Pectoralis Major Posterior Deltoid Teres minor Infra- spinatus Back Exercises Lying Lat Fly Muscles worked Stiff Arm Pulldown Muscles worked Long Hand Grips Back Exercises Seated Low Back Extension Lying Shoulder Pullover Muscles worked Variation Arm Exercises Lying Triceps Press Elbow extension Cross Triceps Extension Rope Pushdowns Elbow extension Muscles worked Biceps Seated Biceps Curl Flexion in supination Muscles worked Preacher Curl Elbow Flexion in supination Muscles worked Tricep Kickback Muscles worked Lying Biceps Curl Elbow Flexion in supination Muscles worked Biceps, Flexor Digitorum, Flexor Carpi Radialis Seated Wrist Curl Wrist Flexion Muscles worked Abdominal Exercises Kneeling Low to High Trunk Rotation Muscles worked Reverse Crunch Spinal Flexion Muscles worked 45˚ incline Leg Exercises Lying Leg Extension Muscles worked Standing Leg Kickback Hip and Knee Extension Muscles worked Ankle Eversion Muscles worked Variations Standing Hip Flexion Muscles worked Standing Hip Internal Rotation Muscles worked Variation Calf Raise Muscles worked Page Muscle Chart Exercise Log NOW Bowflex Body Leanness Program IntroductionPersonal Guarantee From Dr. Ellington Darden Women Measure Body WeightMeasurements Circumference of Body PartsWomen Measure Suprailium, Triceps, and Thigh Skinfold MeasurementsMen Measure Chest, Abdomen and Thigh Optional Picture Taking Using Calipers When Measuring SkinfoldsWomen Men Percent Body-Fat Determining Your Body FatTo Use The Nomogram Age in Years Female MaleFor Example Calculating Lean Body MassEnter Your Information Here Pounds or Kilograms Measurements Before After Difference Your Results Summary SheetGuidelines Week 3&4 Guidelines Week 1&2Guidelines Week 5&6 Avoid Too Much Stress Eating GuidelinesFollow a Carbohydrate-Rich, Descending-Calorie Eating Plan Keep Menus Simple and Food Substitutions to a MinimumSuperhydrate Your System Week 5 Eating PlanCereal Eating Plan US MeasurementsEating Plan Metric Measurements Shopping List May I have dinner for lunch and lunch for dinner? 100 Adhere to a carbohydrate-rich, moderate-calorie eating plan Week Satisfaction Guarantee Limited WarrantyIMPORTANT! Mail Within 30 Days of Purchase Bowflex Revolution Warranty Registration CardBowflex Revolution SE Nautilus Drive Vancouver, WA Offices in the United States