Bowflex Revolution manual 45˚ incline

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Abdominal Exercises

Seated (Resisted) Abdominal Crunch — Spinal Flexion

Muscles worked:

Rectus Abdominus; Obliques

Bench Position:

45˚ incline

Accessory:

Hand Grips

Adjustable Arm Position:

8

Success Tips

•Do not lift your head or chin—your head should follow the rib motion rather than lead it. Maintain normal neck posture.

•Tighten your abs throughout the entire exercise, relaxing only at the end of each set.

•Move slowly to eliminate momentum.

•Allow exhalation down and inhalation up without exaggerating breathing.

START

START

•Grasp the Hand Grips in both hands, drawing them over your shoulders. Rest the back of your fists on your chest or shoulders, palms facing up.

•Lower back can start out flat or in a normal arch, knees and hips are bent and feet should be flat on the floor.

FINISH

FINISH

•Tighten your abs and curl only your torso, slowly moving your ribs toward your hips. Move as far as you can without moving your hips or neck.

•Do not allow your lower back to lose contact with the bench during this entire exercise.

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

Seated (Resisted) Oblique Abdominal Crunch — Spinal Oblique Flexion

Muscles worked:

Rectus Abdominus; Obliques

Bench Position:

45˚ incline

Accessory:

Hand Grips

Adjustable Arm Position:

7

Success Tips

•Do not lift your head or chin—your head should follow the rib motion rather than lead it. Maintain normal neck posture.

•Tighten your abs throughout the entire exercise, relaxing only at the end of each set.

•Move slowly to eliminate momentum.

•Allow exhalation down and inhalation up without exaggerating breathing.

START

START

•Cross one arm over the opposite shoulder, grasp a Hand Grip, and rest the hand on your shoulder or chest, palm facing down.

•Lower back can start out flat or in a normal arch, knees and hips are bent and feet should be flat on the floor.

FINISH

FINISH

•Tighten your abs on the side with the active arm, focusing on the side of your ribs to the front of your pelvis on that side.

•Slowly move diagonally, rotating torso away from the side holding the Hand Grip, ribs turned toward the front of your pelvis.

•Crunch as deeply as you can, keeping lower back on bench.

•Slowly reverse to the Start position without resting.

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Contents Fitness Guide Product Specifications Safety Precautions Important Safety InstructionsSafety Warning Labels Safety Warning Labels Getting to Know Your Bowflex Revolution Home Gym Bowflex Revolution Parts Reference GuideUsing Your Bowflex Revolution Home Gym Adjusting and Understanding ResistanceSpiraFlex Resistance Attaching SpiraFlex Resistance Packs Preparing for Use, Storing, and Moving Preparing for UseMaintenance Preventative MaintenanceAdjusting Cable Tension Cable Hookup for Leg Exercises Cable Hookup for Leg Press Exercises Storing Leg Press Cables Storing Leg Extension Cables Attaching Hand Grips and Foot Harnesses Hand GripsAttaching Accessories, Benches, and Seats Leg Press SeatbackLeg Press Plate Preacher Curl Multi-Position BenchBowflex Revolution Accessory Rack ordered separately Companion EquipmentDefining Your Goals Reaching Your Goals Designing Your Own ProgramExercising Properly Working OutWorkouts Minute Better Body WorkoutAdvanced General Conditioning Minute Upper/Lower Body Frequency 4 Days Per Week M-T-TH-FBody Building Frequency 3 Days On, 1 Day OffCircuit Training Anaerobic/Cardiovascular Frequency 2-3 Times Per WeekTrue Aerobic Circuit Training Strength Training Frequency 3 Days Per Week M-W-F Time About 45-60 MinutesExercises Revolutionary Way to ExerciseAdjustable Arm Position Success Tips Chest ExercisesAdjustable 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 Introduction Bowflex Body Leanness ProgramPersonal Guarantee From Dr. Ellington Darden Body Weight MeasurementsCircumference of Body Parts Women MeasureSkinfold Measurements Women Measure Suprailium, Triceps, and ThighMen Measure Chest, Abdomen and Thigh Using Calipers When Measuring Skinfolds Optional Picture TakingWomen Men Determining Your Body Fat To Use The NomogramAge in Years Female Male Percent Body-FatCalculating Lean Body Mass For ExampleEnter Your Information Here Pounds or Kilograms Your Results Summary Sheet Measurements Before After DifferenceGuidelines Week 1&2 Guidelines Week 3&4Guidelines Week 5&6 Eating Guidelines Follow a Carbohydrate-Rich, Descending-Calorie Eating PlanKeep Menus Simple and Food Substitutions to a Minimum Avoid Too Much StressSuperhydrate Your System Eating Plan Week 5Eating Plan US Measurements CerealEating 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 Limited Warranty Week Satisfaction GuaranteeBowflex Revolution Warranty Registration Card IMPORTANT! Mail Within 30 Days of PurchaseBowflex Revolution SE Nautilus Drive Vancouver, WA Offices in the United States