Bowflex Xtreme 2 SE manual Abdominal Exercises, Seated Resisted Abdominal Crunch-Spinal Flexion

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XTREME®2

Abdominal Exercises

Seated (Resisted) Abdominal Crunch—Spinal Flexion

Muscles worked:

Rectus Abdominus; Obliques

Position:

Seated—facing outward

Accessory:

Hand Grips

Pulleys:

Center Cross Bar—Narrow Pulleys

Leg Extension:

Removed

START

 

FINISH

 

 

 

Success Tips

•Lift your chest, keep your knees slightly bent and feet on Standing Platform.

•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 through the entire exercise, rest only at the end of each set.

•Move slowly to eliminate momentum.

•Allow exhalation up and inhalation down without exaggerating breathing.

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 Standing Platform.

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

Position:

Seated—facing outward

Accessory:

Hand Grips

Pulleys:

Center Cross Bar—Narrow Pulleys

Leg Extension:

Removed

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 through the entire exercise, rest 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 Standing Platform.

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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Page 47 Page 49
Contents Fitness Guide Table of Contents Get To Know Your Machine How to Use Your Machine Power Rod ResistanceBowflex Xtreme2 Home Gym Pulleys Page For Your Safety Please Follow These Instructions Define Your Goals Design Your Own Program Working Out Workouts Minute UPPER/LOWER Body DAY Circuit Circuit Day XTREME2 Xtreme Xtreme Crossover Rear Delt Rows-Elbow Flexion Crossover High Rear Delt Rows-Elbow FlexionRear Deltoids Middle Deltoids Trapezius Rhomboids Seated Shoulder Press-Shoulder Adduction and elbow extension Shoulder Extension-elbows stabilized Scapular Protraction-elbows stabilized Scapular DepressionSeated Forearm Lateral Shoulder Raise-Elbows stabilized Shoulder Rotator Cuff-Internal Rotation Shoulder Rotator Cuff-External RotationCrossover Seated Rear Delt Rows-Elbow Flexion Scapular RetractionGood Morning Standing Low Back Extension-with hip extensionBent Rear Delt Row Crossover Bent Rear Delt RowSeated-Facing Power Rod unit Reverse Grip Pulldowns-Shoulder Extension with elbow flexion Lat Cross Bar-Wide Pulleys Pulldowns-Shoulder Adduction with elbow flexion Standing Shoulder Pullover with Hand Grips-Elbow Stabilized Reverse Grip Pulldown with Lat Bar Triceps Pushdown with Hand Grips-Elbow Extension Triceps Hammer Pushdown-Elbow ExtensionTriceps Pushdown with Lat Pulldown Bar-Elbow Extension Single Arm Pushdown-Elbow ExtensionCross Triceps Extension-Elbow Extension Hammer Triceps Extension Rope Pushdown-Elbow ExtensionSeated Biceps Curl-Elbow Extension in supination Concentration Biceps Curl-Flexion in supination Barbell Biceps Curl-Elbow Extension Reverse Barbell Biceps Curl-Elbow ExtensionSeated Biceps Hammer Curl-Elbow Flexion Triceps Kickback Hammer Triceps Kickback-Elbow Extension Arm Opposition Push-Pull Upper Body Opposition Push-PullWrist Extension Resisted Dip-Elbow Extension Abdominal Exercises Seated Resisted Abdominal Crunch-Spinal FlexionTrunk Rotation Leg Extension SquatCalf Raise-Ankle Plantarflexion knee stabilized Standing Hip Extension-knee flexed Standing Hip Extension-knee stabilizedStanding Hip Abduction Standing Hip AdductionHip Flexion-Knee Flexion Dead Lift Stiff Leg Dead LiftPage Bowflex Xtreme2 Home Gym Body Leanness Program Body Leanness Program Make sure you read your BowflexSuperhydrate Your System Eating Plan Week 5Breakfast = 300 calories Dinner = 500 or 300 calories Shopping List Shopping ListMay I have dinner for lunch and lunch for dinner? Maintaining Your Lean Body Adhere to a carbohydrate-rich, moderate-calorie eating planBowflex XTREME2 Home Gym Week Satisfaction Guarantee Bowflex XTREME2 Home Gym Warranty Registration Card Please fold over and tape before mailing SE Nautilus Drive Vancouver, WAWarranty Information Keep For Your RecordsExercise Log Muscle Chart Rev B 02/2007
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