Bowflex manual CostcoBFXXceedOMFINALprint.indd 16/2006 34050 PM

Page 37

Back Exercises

Crossover Wide Pulldowns – Shoulder Extension (with Elbow Flexion)

Muscles worked:

Latissimus dorsi, teres major and rear deltoid. Also involves chest (pectoralis major) muscles and triceps muscles.

Position:

Seated – facing machine

Accessory:

Hand Grips

Pulleys:

Lat Tower

START

FINISH

BeforeYou Begin:

Remove Leg Extension

Key Points:

•Do not lose spinal alignment.

•Keep lats tightened throughout entire motion.

•Do not lean backward as you pull.

START

•Cross arms, then grasp hand grips with palms facing forward (right grip in left hand and vice versa). Sit on seat.

•Position thighs under pulleys and sit up with arms extending upward. You may position hips under pulleys but you must lean back from hips (not waist).

•Maintain good spinal alignment, chest up, abs tight and a slight arch in lower back.

ACTION

•Pull shoulder blades down and together while drawing elbows out, away from sides.

•At end of motion, arms should be drawn away from sides, shoulder blades fully depressed toward hips, and forearms in line with direction of cables.

•Slowly return to start position. Allow arms and shoulder blades to move fully up, without relaxing muscles.

Crossover Narrow Pulldowns – Shoulder Extension (with Elbow Flexion)

Muscles worked:

Latissimus dorsi, teres major and rear deltoid. Also involves biceps group.

Position:

Seated – facing machine

Accessory:

Hand Grips

Pulleys:

Lat Tower

BeforeYou Begin:

Remove Leg Extension

Key Points:

•Do not lose spinal alignment.

•Keep lats tightened throughout entire motion.

START

START

•Cross arms, then grasp hand grips with palms facing down (left grip in right hand and vice versa). Sit on seat.

•Position thighs under pulleys and sit up with arms extending upward. You may position hips under pulleys but you must lean back from hips (not waist).

•Maintain good spinal alignment, chest lifted, abs tight and a slight arch in lower back.

FINISH

ACTION

•Pull shoulder blades down and together while drawing elbows down to sides, and then in, toward body.

•At end of motion, arms should be drawn near sides (although not touching sides), shoulder blades fully depressed toward hips and forearms up, in line with cables.

•Slowly return to start position allowing arms and shoulder blades to move fully up, without relaxing muscles.

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Contents Fitness Guide CostcoBFXXceedOMFINALprint.indd 16/2006 33948 PM Table of Contents Product Specifications Specifications / ApprovalsRegulatory Approvals Important Safety Instructions Important Safety PrecautionsLabel Safety Warning LabelsSafety Warning Labels Rod Caps Get to Know Your MachineHow to Use Your Machine Bowflex Xceed Home Gym Cable Routing Bowflex Xceed Home Gym Pulley PositionsMaintenance and Care of Your Bowflex Xceed Home Gym Lat Pulldown Hand Grips and StrapsLeg Extension Define Your Goals Variables are as follows Design Your Own ProgramWorkout Guide Minute Better Body Workout WorkoutsAdvanced General Conditioning Frequency 4 Days Per Week M-T-TH-F Time About 20 Minutes Minute Upper/Lower BodyFrequency 3 Days On, 1 Day Off Time About 45-60 Minutes Body BuildingFrequency 2-3 Times Per Week Time About 20-45 Minutes Circuit Training Anaerobic/CardiovascularFrequency 2-3 Times Per Week Time About 20-60 Minutes True Aerobic Circuit TrainingFrequency 3 Days Per Week M-W-F Time About 45-60 Minutes Strength TrainingKey Points Chest ExercisesBeforeYou Begin Shoulder Exercises Crossover High Rear Deltoid Rows Elbow Flexion Crossover Rear Deltoid Rows Elbow FlexionSeated Forearm Lateral Shoulder Raise Elbows Stabilized Squat Pulley Frame Shoulder Rotator Cuff External Rotation Shoulder Rotator Cuff Internal RotationShoulder Extension Elbows Stabilized Scapular Depression Scapular Protraction Elbows StabilizedScapular Retraction Back Exercises Seated facing machine Crossover Bent Over Row Bent Over RowSeated on ground, facing machine Standing Low Back Extension with Hip Extension CostcoBFXXceedOMFINALprint.indd 16/2006 34050 PM CostcoBFXXceedOMFINALprint.indd 16/2006 34054 PM Triceps Pushdown Elbow Extension Arm ExercisesTriceps Hammer Pushdown Elbow Extension Triceps Extension Elbow Extension CrossTriceps Extension HammerTriceps Extension Elbow ExtensionHammerTriceps Kickback Triceps KickbackResisted Dip Elbow Extension Muscles worked Reverse Curl Elbow Flexion in Pronation Muscles worked Reverse Barbell Biceps Curl Elbow Extension Barbell Biceps Curl Elbow ExtensionStart Action Seated Biceps Hammer Curl Elbow FlexionWrist Curl with Wrist Flexion Muscles worked Wrist ExtensionTrunk Rotation Abdominal ExercisesSeated Resisted Oblique Abdominal Crunch Seated Resisted Abdominal Crunch Spinal Flexion Squat Leg ExercisesStanding Hip Extension Knee Extended Standing Hip Extension Knee BentLeg Kickback Hip and Knee Extension Muscles worked Stiff Leg Dead Lift Dead LiftStanding Hip Abduction Standing Hip AdductionLower leg or calf gastrocnemius, soleus Iliotibial Tract Muscle ChartExercise Date Exercise LogCostcoBFXXceedOMFINALprint.indd 16/2006 34140 PM Bowflex Body Leanness Program 58 Bowflex Body Leanness Program Personal guarantee from Dr. Ellington Darden Bowflex Body Leanness Program IntroductionMeasurements Body WeightCircumference of Body Parts Suprailium Skinfold MeasurementsOptional Picture Taking Using Calipers When Measuring SkinfoldsWomen Men To Use The Nomogram Determining Your Body FatFemale Male Percent Body-FatFor Example Calculating Lean Body MassEnter Your Information Here Pounds or Kilograms Measurement s Before After Your Results Summary SheetGuidelines Week 3&4 Guidelines Week 1&2Guidelines Week 5&6 Follow a Carbohydrate-Rich, Descending-Calorie Eating Plan Eating GuidelinesKeep Menus Simple and Food Substitutions to a Minimum Avoid Too Much StressSuperhydrate Your System Week 5 Eating PlanEating Plan US Measurements Eating Plan Metric Measurements Shopping List What can I substitute for it? Bowflex Body Leanness Program Adhere to a carbohydrate-rich, moderate-calorie eating plan IMPORTANT! Mail Within 30 Days of Purchase Bowflex Xceed Warranty Registration CardPlease fold over and tape before mailing What Is CoveredKeep For Your Records Warranty InformationOffices in the United States Important Contact NumbersCostcoBFXXceedOMFINALprint.indd 16/2006 34149 PM CostcoBFXXceedOMFINALprint.indd 16/2006 34149 PM
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