Bowflex 51370 manual Exercising Properly

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Exercising Properly

Working Out

A workout begins in your mind’s eye. With concentration and visualization you can approach your workout with a positive, constructive attitude. A good pre-workout mental routine is to sit and relax, so you can focus on what you are about to do and think about achieving your end goal.

Warming Up

We recommend that you warm up by rowing on the Bowflex® Ultimate™ home gym.

Aerobic Rowing Position:

•Remove bench, unlock the seat.

•Sit on the seat facing the Power Rods®.

•Grab the handles and keep the arms straight to the front.

•Position the arches of your feet on the footrest of the machine, knees bent comfortably.

•Sit up straight with your spine in good alignment.

Motion:

STARTFINISH

•Initiate the movement by extending the knees while simultaneously bending the arms and pinching the shoulder blades together.

•With the arms passing by the sides of your trunk, the handles should be near your torso as the knees near extension.

Key Points:

•Do not lose spinal alignment — keep your chest lifted.

•If you bend forward during the return toward the Power Rods®, bend at the hips, not the waist.

Breathing

The most important part of breathing during exercise is, quite simply, that you do it. Breathing in or out during the actual performance is not dependent upon the direction of air flow relative to exertion. It is, in fact, a mechanical process that changes the position of your spine as your rib cage moves. Here are some tips for breathing:

1)Be cautious when you are concentrating or exerting effort. This is when you will probably hold your breath. DO NOT hold your breath. Do not exaggerate breathing. Depth of inhalation and exhalation should be natural for the situation.

2)Allow breathing to occur naturally. Don’t force it.

Performing Your Routine

The workout portion of your fitness routine is the series of exercises devoted to your particular goals. Remember, make sure to have fun!

Cool Down

An essential part of the exercise routine is the cool down. Gradually reduce the level of exercise intensity so that blood does not accumulate in one muscle group, but continues to circulate at a decreasing rate. We recommend the rowing exercise for the cool down. Remember to gradually move yourself into a relaxed state.

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Contents Bowflex Ultimate Home Gym Table of Contents Important Safety Precautions This machine is meant for individual consumer useEllington Darden Getting to Know Your MachineBowflex Ultimate Home Gym Parts Reference Guide With all of the fitness choices available today, weUsing Your Machine Power Rod ResistanceWorkout Bench Using Your MachineHow to Mount the Bowflex Ultimate Home Gym Incline Bench Free SlidingOr any exercise where your palm is facing down Using the Bowflex Ultimate Home Gym Hand GripsUsing the Bowflex­ Ultimate Home Gym Leg Press Belt Specifications subject to changeSquat Harness Adjustment Buckle Squat Cables Rod Cables PositionBuild back and shoulder muscles quickly with this Remove the knobs fromMaintenance & Care of Your Bowflex Ultimate Home Gym Folding & Moving Your Bowflex Ultimate Home GymBowflex Ultimate Home Gym Lat Pulldown Adjustable Pulley SystemBowflex Ultimate Home Gym Leg Extension/Leg Curl Attachment Low Pulley/Squat StationDefining Your Goals Designing Your Own Program Defining Your GoalsReaching Your Goals Exercising Properly Advanced General Conditioning WorkoutsMinute Better Body Workout Frequency 3 Days Per Week M-W-F Time About 20 MinutesFrequency 4 Days Per Week M-T-TH-F Time About 20 Minutes WorkoutsMinute Upper/lower Body Body Building Frequency 3 Days On, 1 Day Off Time About 45-60 MinutesCircuit Training Anaerobic/Cardiovascular Frequency 2-3 Times Per Week Time About 20-45 MinutesTrue Aerobic Circuit Training Frequency 2-3 Times Per Week Time About 20-60 MinutesStrength Training Frequency 3 Days Per Week M-W-F Time About 45-60 MinutesMotion Chest ExercisesStarting Position Optional motionsChest Exercises If at all Pulley position Narrow only Starting positionPulley position Wide only Flat Barbell Bench PressNear extension Starting position Key pointsShoulder Exercises Starting positionShoulder Exercises Pulley position NarrowSit up straight and maintain erect posture Scapular Protraction elbow stabilizedPulley position Narrow Starting position Pulley position Wide or narrow Starting positionPulley position Wide or narrow Scapular DepressionShoulder Rotator Cuff Internal Rotation Control the motion during the entire exercise Shoulder Rotator Cuff External RotationShoulder Extension Elbows Stabilized Barbell Shoulder Shrug Scapular Elevation Pulley position Narrow or wideLying Front Shoulder Raise Shoulder Flexion elbow stabilized Slowly return to the starting position, arms by your sidesPulley position Low pulleys only Key points Military PressBack of the upper arms Undue stress on the joint capsule Rods, directly over the low pulleys, knees bentWide Pulldowns Shoulder Adduction with elbow flexion Back ExercisesLying Shoulder Pullover Shoulder Extension elbow stabilized Pulley position Lat tower Starting positionNarrow Pulldowns Shoulder Extension with elbow flexion Back ExercisesLying Lat Pulldowns Pulley position WideLow Back Extension Seated with hip extension Alternate motionSeated Lat Rows Shoulder Extension with elbow flexion Scapular Retraction Reverse Grip Pulldowns Shoulder Extension with elbow flexionPulley position Low pulley Barbell Bent Over RowPulley position Lat tower French Press Elbow Extension Overhead Arm ExercisesLying Triceps Extension Elbow Extension Triceps Pushdown Elbow Extension Arm ExercisesLying 45 Degree Triceps Extension Elbow Extension Rope Pushdowns Elbow Extension Single-Arm Pushdown Elbow ExtensionCross Triceps Extension Triceps KickbackKeep elbows at your sides Keep wrists straight Seated Triceps Extension Elbow ExtensionStanding Biceps Curl Elbow Flexion in supination Seated position Seated Wrist ExtensionSeated Biceps Curl Elbow Flexion in supination Standing Wrist Extension Seated Wrist CurlStanding Wrist Curl Reverse Curl Elbow Flexion in pronationPosition Lying Biceps Curl Elbow Flexion in supinationReverse Grip Barbell Curls Elbow Flexion in pronation Pulley position Low pulley Starting positionBarbell Curls Elbow Flexion in supination Seated Resisted Oblique Crunch Spinal Flexion with Rotation Abdominal ExercisesSeated Resisted Abdominal Crunch Spinal Flexion DiagonalsResisted Reverse Crunch Spinal Flexion Abdominal ExercisesReverse Crunch Spinal Flexion Pulley position NoneTrunk Rotation Keep both elbows slightly straightLeg Curl Leg ExercisesLeg Extension Leg Press Hip Extension and Knee Extension Leg ExercisesSquat Knee Extension, Hip Extension, Ankle Plantarflexion Remove the bench and unlock the rowing seatLying Prone Leg Curl Knee flexion Standing Hip Extension Knee stabilized in flexionStarting position Remove the bench Standing Hip Flexion With knee flexionSeated Leg Curl Knee Flexion with Hip Flexion Remove the bench, unlock the seatLying Leg Extension Knee Flexion with Hip Flexion Pulley position Narrow Key pointsThis area do it to strengthen and build these muscles Standing Leg Kickback Hip extension and knee extensionKneeling Leg Kickback Hip extension and knee extension Pulley position Wide Starting position Standing Hip AbductionSeated Hip Adduction Keep your spine straight and your hips level Seated Hip AbductionAnkle Inversion Ankle Eversion DeadliftStiff-Leg Deadlift Hip extension Page Bowflex Body Leanness Program Personal Guarantee From Dr. Ellington Darden Introduction65 Bowflex Body Leanness ProgramCircumference of Body Parts Body WeightMeasurements Women MeasureAbdomen Measurements67Skinfold Measurements Women Men Using Calipers When Measuring SkinfoldsOptional Picture Taking Suprailium Chest Triceps Abdomen Thigh TotalPercent Body-Fat To Use The NomogramAge in Years Female Male Calculating Lean Body Mass Body WeightBody Fat Weight Lean-Body Weight For ExampleYour Results Summary Sheet Measurements Before AfterGuidelines Week 3&4 WorkoutsGuidelines Week 1&2 Guidelines Week 5&6Avoid Too Much Stress Follow a Carbohydrate-Rich, Descending-Calorie Eating PlanKeep Menus Simple and Food Substitutions to a Minimum Superhydrate Your System Week 5 Week 1Week 3 Eating Plan US Measurements Eating Plan Metric Measurements Frozen Microwave Dinner Choose one mealShopping List Is it possible to drink too much water? May I have dinner for lunch and lunch for dinner?Yes Is bottled water better than tap water?Larger muscles will make your body firmer and more shapely Your partner should be similar to you in age and conditionEat smaller meals more frequently Maintenance RoutineAdhere to a carbohydrate-rich, moderate-calorie eating plan Train on Bowflex at least twice a weekSets Reps Resistance SetsReps Resistance Muscle Chart Rev AA Page Page Assembly Instructions If so equipped Cable Leg Extension Adjustable Seat Pulley SystemBowflex Ultimate Parts Reference Guide Tools You Will Need Basic Assembly PrinciplesBefore You Start Before You AssembleBowflex Ultimate Parts List Bowflex Ultimate Hardware List Assembling Your Bowflex Ultimate Components for this step Are in Box 3 and Box Squat Platform & FrameAt this time Foot Rest Rear LEGComponents for this Step are in Box Seat Rail Installation Seat InstallationItem #44 Rail END CAP INSTALLATIONIncline Bench Rest Installation Figure L Bench Item #25 Bench Rest Bracket InstallationThree 3 1/4 Washers Installed on the bench Components for this step are in Box 3 & BoxBowflex Ultimate Lat Assembly Parts Reference Guide Lat AssemblyLAT Tower Installation Assembling Your Bowflex Ultimate Lat AssemblyLAT Tower Assembly Please go to on To finish assemblyBowflex Ultimate Leg Assembly Parts Reference Guide Leg AssemblyLEG Extension Foot Tube Assembling Your Bowflex Ultimate Leg AssemblyLEG Assembly Extension Tube Components for this step are Leg Extension BoxThis step are in Leg LEG Extension Seat InstallationInstalling the LEG Extension Components for Locate the following parts Extension BoxInstalling the LEG Extension Attachment Assembling Your Bowflex T-BARCall to Order Week Satisfaction Guarantee Bowflex Ultimate Warranty Registration Card Mrs . Ms . Miss Customer ID from InvoicePlease fold over and tape before mailing Warranty Information Rev AA

51370 specifications

The Bowflex 51370 is a versatile and innovative piece of fitness equipment that has gained popularity among home gym enthusiasts. Designed to enhance strength training while minimizing the need for multiple machines, this compact system combines a range of features and technologies to provide an effective workout experience.

One of the standout characteristics of the Bowflex 51370 is its unique Power Rod technology. This patented resistance system delivers a smooth and consistent resistance throughout the entire range of motion, allowing users to perform a variety of exercises with confidence. With adjustable resistance levels, users can customize their workouts to match their fitness goals, whether it's building strength, increasing endurance, or toning muscles.

The Bowflex 51370 offers adjustable resistance starting at 5 pounds and going up to 210 pounds, making it suitable for beginners and advanced users alike. The ability to increase resistance in small increments allows for gradual and safe progression, which is essential for long-term strength development.

Another key feature of this home gym system is its compact design. Unlike traditional weight machines that occupy a significant amount of space, the Bowflex 51370 is designed to fit in smaller workout areas. Its folding design allows users to easily store it away when not in use, making it an ideal solution for those with limited space.

The Bowflex 51370 comes with a variety of accessories, including a lat bar, squat bar, and ankle cuffs, enabling users to perform over 70 exercises targeting different muscle groups. This versatility makes it possible to enjoy a complete full-body workout without the need for separate machines.

Moreover, the included user guide provides a wealth of exercise options and routines, helping users to stay motivated and make the most of their training sessions. This is complemented by Bowflex's online resources, which offer video tutorials and workout plans tailored to various fitness levels.

In terms of build quality, the Bowflex 51370 is constructed from durable materials designed to withstand rigorous use. The sturdy frame ensures stability and safety during workouts, while the comfortable padding enhances user comfort.

In conclusion, the Bowflex 51370 stands out as a comprehensive fitness solution that merges advanced technology with user-friendly features. Its compact size, adjustable resistance, and diverse exercise options make it an excellent choice for anyone looking to achieve their fitness goals from the comfort of their home.
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