Bowflex 2 manual Trunk Rotation, Abdominal Crunch Spinal Flexion

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Abdominal Exercises

TRUNK ROTATION

Muscles worked: This exercise involves most of the trunk and deep spinal muscles. It does not “spot reduce” or eliminate “love handles.” It should be noted that rotation is more limited in the spine than most people realize and should be performed with minimal resistance, and always in proper erect alignment.

Pulley position: Narrow.

Starting position:

•Sitting sideways on the bench with one side facing the Power Rods, grasp the handle closest to you with both hands.

•Raise both arms up to chest level, centered in front of the sternum (breast bone).

•Keep both elbows slightly straight.

•Lift your chest, pinch your shoulder blades together, tighten your abs and maintain a very slight arch in your lower back.

Motion:

•Tighten your entire abdominal area and slowly rotate your rib cage/arms away from the cables (30-40 degrees), as if your were rotating with a rod through the middle of your spine.

•Rotate past midline as far as can be performed slowly and comfortably.

•Slowly return to the starting position.

Key points:

•This is an important exercise, yet it can become high risk if done incorrectly. Keep your chest lifted and always maintain your spine in good alignment with a very slight arch in your lower back.

•Keep your hands centered in front of the middle of your chest (sternum) and your shoulder blades “pinched” together. Insure that all of your motion occurs in the torso.

•Remember, more range of motion is not necessarily better, especially in this exercise. Move only as far as your muscles will take you. Try to eliminate uncontrolled momentum.

•Caution — Do not use heavy resistance for this exercise. Pick a weight that allows you to perform at least 12-15 reps.

•This exercise will NOT spot-reduce fat!

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ABDOMINAL CRUNCH — Spinal Flexion

Muscles worked: This exercise emphasizes the abdominal area including the upper and lower front abs (rectus abdominus) and the side abs (obliques).

Pulley position: None.

Starting position:

•Lie face up on the bench with feet near the Power Rods.

•Your lower back can start out flat or in a normal arch, knees and hips are bent with your feet either on the bench, resting on the lat tower, or held in space.

•Fold your arms across your chest.

Motion:

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

•Slowly reverse the motion returning to the starting position, without relaxing.

Key points:

•Allow exhalation up and inhalation down, don’t exaggerate it.

•Do not lift your head/chin. Your head should follow the rib motion not lead, allowing you to maintain normal neck posture.

•Tighten your abdominals throughout the entire exercise range of motion. Do not let your abs relax until the set is over.

•MOVING SLOWLY to eliminate momentum is critical.

•This exercise will NOT spot-reduce fat!

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Contents Bowflex Table of Contents Bowflex Ultimate Getting To Know Your MachineHooking The Power Rods To The Cables Using Your MachineWhen You Are Not Using Adjusting And Understanding ResistanceWorkout Bench Using the Bowflex Hand Grips Using the Bowflex Adjustable Pulley System Using Your Machine Folding & Moving Your Bowflex About Your Bowflex Attachments SafetyFor Your Safety Please Follow These Instructions Defining Your Goals Reaching Your Goals Performing Your Routine Exercising ProperlyWarming Up Aerobic Rowing PositionMinute Better Body Workout WorkoutsMinute UPPER/LOWER Body Body Building Circuit Training ANAEROBIC/CARDIOVASCULAR True Aerobic Circuit Training Strength Training Chest Exercises Chest Exercises Pulley position Narrow only Starting position Flat Barbell Bench Press Pulley position Wide only Starting positionPulley position Low pulleys only Starting Position Shoulder Exercises Pulley position Narrow Starting position Pulley position Wide or narrow Starting PositionScapular Protraction elbow stabilized Shoulder Rotator Cuff Internal Rotation Scapular DepressionShoulder Extension Elbows Stabilized Shoulder Rotator Cuff External RotationPulley position Narrow or wide Starting position Barbell Shoulder Shrug Scapular ElevationLying Front Shoulder Raise Military Press Pulley position Lat tower Starting position Back ExercisesPulley position Wide Starting position Lying LAT PulldownsAlternate motion Back Exercises Scapular Retraction Pulley position Low pulley Starting position Barbell Bent Over ROWLying Triceps Extension Elbow Extension Arm ExercisesLying 45 Degree Triceps Extension Elbow Extension Triceps Pushdown Elbow ExtensionPulley position Lat tower SINGLE-ARM Pushdown Elbow Extension Rope Pushdowns Elbow ExtensionTriceps Kickback Cross Triceps ExtensionSeated Triceps Extension Elbow Extension Pulley position Narrow Seated position Seated Wrist ExtensionSeated Wrist Curl Standing Wrist ExtensionStanding Wrist Curl Position Barbell Curls Elbow Flexion in supination Seated Resisted Abdominal Crunch Spinal Flexion Abdominal ExercisesPulley position None Starting position Resisted Reverse Crunch Spinal FlexionAbdominal Crunch Spinal Flexion Trunk RotationLeg Exercises LEG ExtensionLEG Curl Pulley position Low pulley Starting position Lying Prone LEG Curl Knee flexion Standing HIP Flexion With knee flexion Seated Straight LEG Calf Raise Kneeling LEG Kickback Hip extension and knee extension Seated HIP Adduction Standing HIP AbductionAnkle Inversion Seated HIP AbductionDeadlift Ankle EversionSTIFF-LEG Deadlift Hip extension Now Bowflex Body Leanness Program IntroductionPersonal Guarantee From Dr. Ellington Darden Record each measurement on your Results Summary Sheet MeasurementsTwo inches above navel belly relaxed Two inches below navel belly relaxedSuprailium Skinfold MeasurementsStarting body-fat percentage Optional Picture TakingTo Use The Nomogram Determining Your Body FatFor Example Calculating Lean Body MassYour Results Summary Sheet Your ResultsGuidelines Week 1&2 Follow a Carbohydrate-Rich, Descending-Calorie Eating Plan Eating GuidelinesSuperhydrate Your System Week 5 Eating PlanWeek 1 Week 3Chocolate or Vanilla BagelCereal Banana-OrangeLate-Night Snack Tuna Salad DinnerSteak Dinner Frozen Microwave DinnerStaples Shopping ListMay I have dinner for lunch and lunch for dinner? Is it possible to drink too much water?Is bottled water better than tap water? Page Drink at least 1 gallon of cold water each day Maintenance RoutineAdhere to a carbohydrate-rich, moderate-calorie eating plan Eat smaller meals more frequently120 Exercise LogMuscle Chart Bowflex
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