Bowflex Motivator 2 manual Seated Resisted Abdominal Crunch Spinal Flexion

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Abdominal Exercises

Seated (Resisted) Abdominal Crunch — Spinal Flexion

Muscles worked:

Rectus Abdominus; Obliques

Bench Position:

45˚ incline

Accessory:

Hand Grips

Pulleys:

Chest Bar

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 up and inhalation down 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

ACTION

•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 Flexion/Rotation

Muscles worked:

Rectus Abdominus; Obliques

Bench Position:

45˚ incline

Accessory:

Hand Grips

Pulleys:

Chest Bar

START

 

FINISH

 

 

 

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 up and inhalation down without exaggerating breathing.

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.

ACTION

•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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Abdominal Exercises

 

 

 

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Contents Fitness Guide Table of Contents Safety Precautions Home gym and serious injury to users and bystandersGet To Know Your Bowflex Motivator 2 Safety Warning Labels LabelLocation Back of the lat tower below Label Power Rod Unit Get To Know Your Bowflex Motivator 2 Home GymHow to Use Your Bowflex Motivator 2 Home Gym Workout Bench Get To Know Your Bowflex Motivator 2 Home Gym  Get To Know Your Bowflex Motivator 2 Home Gym Bowflex Body Leanness Program Introduction Bowflex Body Leanness ProgramPersonal Guarantee From Dr. Ellington Darden Body Weight MeasurementsCircumference of Body Parts Women MeasureMen Measure Chest, Abdomen and Thigh Skinfold MeasurementsWomen Measure Suprailium, Triceps, and Thigh Women Men Using Calipers When Measuring SkinfoldsOptional Picture Taking Determining Your Body Fat To Use The NomogramAge in Years FemaleEnter Your Information Here Pounds or Kilograms Calculating Lean Body MassFor Example Your Results Summary Sheet Measurements Before AfterWorkouts Guidelines Week 1&2Guidelines Week 3&4 Guidelines Week 5&6Eating 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 Eating Plan Metric Measurements Plain bagel, Sarah Lee frozen Light cream cheeseMl skim milk Healthy Choice Hearty Chicken, 420 g can 260, orShopping List May I have dinner for lunch and lunch for dinner? Your diet Your partner should be similar to you in age and conditionAdhere to a carbohydrate-rich, moderate- calorie eating plan Exercise Log Bench PressDefine Your Goals Design Your Own Program As walking, running, or bicyclingWorking Out Warming UpCooling Down BreathingPectoralis Major Deltoids Triceps 45˚ inclineHand Grips Grasp Hand Grips in both handsCm higher than Bench Press position Sit on the bench facing away from the Power Rod unit Anterior Deltoid TricepsFlat Bench Back Pectoralis MajorSit on the bench facing Power Rod unit Keep knees bent and feet on floorKeep forearms in line with cables Keep your shoulder blades tightened throughout motionSit on the bench, facing away from the Power Rod unit Front Deltoids Upper Trapezius TricepsKeep abdominals tight and maintain good spinal alignment Front and Middle DeltoidsLet your arms hang at your sides Stand on the platform, facing the Power Rod unitUpper Trapezius Scapular Protraction elbows stabilized Scapular DepressionSerratus Anteriors Lower TrapeziusSit on the Bench facing the Power Rod unit Rear Deltoids Middle Deltoids Trapezius RhomboidsShoulder Rotator Cuff Internal Rotation Shoulder Rotator Cuff External RotationMiddle Trapezius Rhomboids Scapular RetractionSupraspinatus Middle Deltoids Trapezius Lying Lat Pulldowns Latissimus Dorsi Teres Major Rear DeltoidsLatissimus Dorsi Teres Major Rear Deltoids Biceps Bent Lat BarLat Tower Keep your arms extended and straightLying Narrow Lat Pulldowns Shoulder CuffTriceps Triceps Pushdown Elbow ExtensionSlowly return to the Start position Lying Triceps Extension Elbow Extension Lying 45Triceps Extension Elbow Extension Sit facing away from the Power Rod unitCross Triceps Extension Straddle the Seat Rail, facing the Power Rod unit Seated Triceps Extension Elbow ExtensionKeep your arms in line with the cables BicepsKeep your upper body motionless and your wrists straight Keep your spine aligned throughout movementBiceps Brachialis Brachioradialis Lie back completely with your head supported by the benchSeated Wrist Extension Standing Wrist CurlSeated Wrist Curl Wrist Flexion Brachialis Brachioradialis BicepsKeep your elbows bent, upper arms at your sides Standing Wrist ExtensionForearms Brachialis Resisted Reverse Crunch Spinal Flexion Seated Resisted Abdominal Crunch Spinal Flexion Slowly reverse to the Start position without restingTrunk Rotation Leg ExtensionLying Leg Extension Ankle EversionAnkle Cuff PeronealsSit on the Bench, with one side to the Power Rod unit Ankle InversionStanding Hip Extension knee flexed Tibialis Anterior and PosteriorStanding Hip Abduction Seated Hip AdductionKeep your hips level during movement Adductor Longus Gluteus MediusSeated Hip Abduction Piriformis Gluteus MaximusLimited Warranty Information Week Satisfaction GuaranteeBowflex Motivator 2 Home Gym Product Registration Card Mrs MissName Address City Phone number Mail address State Apt. # ZipWhat Is Covered Please fold over and tape before mailingMuscle Chart Muscle Chart

Motivator 2 specifications

The Bowflex Motivator 2 is a versatile home gym that brings professional-level fitness into the comfort of your own space. Designed for both beginners and fitness enthusiasts, it offers a wide range of exercises to target various muscle groups, making it a comprehensive solution for strength training.

One of the standout features of the Motivator 2 is its innovative Power Rod Technology. This patented system allows users to perform resistance exercises while experience smooth and consistent resistance throughout the movement. The resistance levels range from 5 to 210 pounds, making it suitable for users with different fitness levels and goals. Whether you’re looking to build strength, tone your muscles, or rehabilitate after an injury, this machine adjusts to your personal needs.

The Motivator 2 boasts an impressive selection of exercises—over 30 in total. Users can target major muscle groups including arms, legs, chest, back, and core. The easy-to-follow instructional placard makes it simple to switch between exercises, ensuring that users can maximize their workout efficiency. Additionally, the machine’s compact design allows for easy storage, making it ideal for home environments with limited space.

Safety is also a priority with the Bowflex Motivator 2. The machine features a durable construction combined with safety precautions to ensure that users can work out without the risk of injury. The design incorporates a low center of gravity, providing stability during workouts while the comfortable grip handles ensure a secure hold during resistance exercises.

Another remarkable aspect of the Bowflex Motivator 2 is its adjustability. Users can customize their workouts by changing the resistance levels or switching out attachments. The unit comes with several accessories, such as ankle straps and a lat bar, allowing users to vary their routines and target different muscle groups more efficiently.

Users can also track their progress effectively with the Motivator 2, making it easier to set and achieve fitness goals. Whether you’re aiming to increase your resistance or master a new exercise, this machine adapts to your journey.

In summary, the Bowflex Motivator 2 offers an effective, safe, and user-friendly option for those seeking to enhance their strength training regimen at home. With its advanced technologies and diverse exercise possibilities, it stands out as a leading choice in home fitness equipment, providing an engaging and rewarding workout experience.
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