Bowflex Revolution manual Reverse Crunch Spinal Flexion Muscles worked

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Abdominal Exercises

69

Reverse Crunch — Spinal Flexion

Muscles worked:

Rectus Abdominus; Obliques

Bench Position:

Flat Bench Back

Accessory:

None

Adjustable Arm Position:

None

Success Tips

•Keep your upper body, knees and hips stationary. Relax your neck.

•Tighten your abs before you move.

•Allow exhalation up and inhalation down without exaggerating breathing.

•Contract as far into the movement as possible. Lower under control. Keep abs tight during entire motion.

START

START

•Lie on the bench, head toward the engine, grasp bench for support.

•Bend your hips and knees until your legs are in a “seated” position as shown above—knees and hips at 90° angles.

•If maintaining this position is difficult, move your knees toward your chest and maintain that position for the duration of this exercise. As you strengthen, this position will become easier.

FINISH

FINISH

•Tighten your abs, and then slowly curly your hips toward your rib cage. Move as far as you can without using your legs to get momentum.

•Do not curl up onto your shoulder blades.

•Slowly reverse the motion, returning to the Start position without relaxing.

Trunk Rotation

Muscles worked:

Rectus Abdominus; Obliques; Transverse Abdominus

Bench Position:

Flat Bench Back

Accessory:

Handgrips

Adjustable Arm Position:

5 or 6

Success Tips

•Keep chest lifted, shoulders pinched, abs tight and slight arch in lower back.

•This exercise must be performed correctly—failure to do so could result in injury. Use only low resistance.

•Keep all motion in your torso.

•Move only as far as your muscles will take you—do not use momentum to increase your range of motion

START

START

•Sit sideways on the bench, one side toward the engine. Grasp Hand Grip closest to you with both hands.

•Raise both arms up near shoulder level, hands extended over the leg closest to the engine.

•Keep your elbows slightly bent.

FINISH

FINISH

•Tighten your entire abdominal area and slowly rotate your rib cage and arms away from the engine 30-40°, as if you were rotating with a rod through the middle of your spine.

•Slowly reverse the motion, returning to the Start position without relaxing muscle tension.

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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 GymSpiraFlex Resistance Using Your Bowflex Revolution Home GymAdjusting and Understanding 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 Plate Attaching Accessories, Benches, and SeatsLeg Press Seatback Multi-Position Bench Preacher CurlCompanion Equipment Bowflex Revolution Accessory Rack ordered separatelyDefining Your Goals Designing Your Own Program Reaching Your GoalsWorking Out Exercising ProperlyAdvanced General Conditioning WorkoutsMinute Better Body Workout 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 PartsMen Measure Chest, Abdomen and Thigh Skinfold MeasurementsWomen Measure Suprailium, Triceps, and Thigh Women Men Using Calipers When Measuring SkinfoldsOptional Picture Taking Percent Body-Fat Determining Your Body FatTo Use The Nomogram Age in Years Female MaleEnter Your Information Here Pounds or Kilograms Calculating Lean Body MassFor Example Measurements Before After Difference Your Results Summary SheetGuidelines Week 5&6 Guidelines Week 1&2Guidelines Week 3&4 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