Bowflex Blaze manual Seated Resisted Abdominal Crunch-Spinal Flexion

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Abdominal Exercises

Seated (Resisted) Abdominal Crunch—Spinal Flexion

Muscles worked:

Rectus Abdominus and Obliques

Bench Position:

45o incline

Accessory:

Handgrips

Pulleys:

Chest Bar

Success Tips

START		FINISH

StartAction

•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.

•Grasp the Handgrips 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. Keep your knees and hips bent and your feet flat on the floor.

•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 and Obliques

Bench Position:

45o incline

Accessory:

Handgrips

Pulleys:

Chest Bar

Success Tips

START		FINISH

StartAction

•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.

•Cross one arm over the oppo- site shoulder and grasp a Handgrip. Rest the hand on your shoulder or chest, palm facing down.

•Lower back can start out flat or in a normal arch. Keep your knees and hips bent and your feet flat on the floor.

•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 Handgrip, ribs turned toward the front of your pelvis.

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

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Contents Fitness Guide Page Table of Contents Regulatory Approvals Product SpecificationsImportant Safety Instructions Safety RequirementsSafety Requirements Label Safety Warning LabelsSafety Warning Labels Safety Warning Labels Home Gym Get to Know Your MachineHow to Use Your Machine Workout Bench Accessories and Equipment Using Your Leg Press Belt and Squat Bar Pulleys Define Your Goals Variables are as follows Design Your Own ProgramWarm Up / Cool Down Chest Fly-Shoulder Horizontal Adduction elbow stablized Chest ExercisesChest Exercises Chest Exercises Anterior Deltoid and Triceps Shoulder Exercises Front Shoulder Raise-Shoulder Flexion elbow stabilized Seated Shoulder Press-Shoulder Adduction and elbow extensionShoulder Shrug-Scapular Elevation Shoulder Extension-elbows stabilizedScapular Depression Scapular Protraction-elbows stabilizedRear Deltoids, Middle Deltoids, Trapezius, and Rhomboids Shoulder Rotator Cuff-External Rotation Shoulder Rotator Cuff-Internal RotationScapular Retraction Lying Lat Pulldowns Back ExercisesLow Back Extension-Seated with hip extension Pulldowns-Shoulder Adduction with elbow ﬂexion Lying Narrow Lat Pulldowns Lying Lat Fly-Shoulder AdductionStiff-Arm Pulldown-Shoulder Extension elbow stabilized Seated Lat Rows-Shoulder Extension and elbow ﬂexionBent Over Row Triceps Pushdown-Elbow Extension Arm ExercisesSingle Arm Pushdown-Elbow Extension Lying Triceps Extension-Elbow Extension French Press-Elbow Extension overheadLying 45o Triceps Extension-Elbow Extension Cross Triceps ExtensionStanding Biceps Curl-Elbow Flexion in supination Seated Triceps Extension-Elbow ExtensionLying Biceps Curl-Elbow Flexion in supination Seated Biceps Curl-Flexion in supinationStanding Wrist Curl Seated Wrist Extension Seated Wrist Curl Wrist Flexion Reverse Curl-Elbow Flexion in pronationRope Pushdown-Elbow Extension Standing Wrist ExtensionReverse Crunch-Spinal Flexion Abdominal ExercisesResisted Reverse Crunch-Spinal Flexion Seated Resisted Abdominal Crunch-Spinal Flexion Trunk Rotation Leg Extension Leg ExercisesSquat-Knee Extension, Hip Extension, Ankle Plantarﬂexion Ankle Eversion Lying Leg ExtensionStanding Hip Extension-knee ﬂexed Ankle InversionStanding Hip Abduction Standing Hip Extension-knee stabilizedSeated Hip Abduction Seated Hip AdductionStanding Leg Kickback-Hip and Knee Extension StartAction Success Tips Leg Press-Hip and Knee ExtensionProne Leg Curl-Knee Flexion Muscle Chart Week Satisfaction Guarantee US Warranty InformationBowflex Blaze Home Gym Warranty Registration Card Please fold over and tape before mailing What Is CoveredBowflex Body Leanness Program Bowflex Body Leanness Program IntroductionPersonal Guarantee From Dr. Ellington Darden Measurements Body WeightCircumference of Body Parts Suprailium Skinfold MeasurementsOptional Picture Taking Using Calipers When Measuring SkinfoldsWomen Men Percent Body-Fat Determining Your Body FatTo Use The Nomogram Age in Years Female MaleFor Example Calculating Lean Body MassEnter Your Information Here Pounds or Kilograms Measurements Before After Your Results Summary SheetGuidelines Week 5&6 WorkoutsGuidelines Week 1&2 Guidelines Week 3&4Avoid 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? Page Adhere to a carbohydrate-rich, moderate-calorie eating plan Page Bench Exercise LogPage Important Contact Numbers