Bowflex 51370 manual Trunk Rotation, Keep both elbows slightly straight

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Abdominal Exercises

 

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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 Ultimate Home Gym Table of Contents This machine is meant for individual consumer use Important Safety PrecautionsWith all of the fitness choices available today, we Getting to Know Your MachineBowflex Ultimate Home Gym Parts Reference Guide Ellington DardenPower Rod Resistance Using Your MachineFree Sliding Using Your MachineHow to Mount the Bowflex Ultimate Home Gym Incline Bench Workout BenchSpecifications subject to change Using the Bowflex Ultimate Home Gym Hand GripsUsing the Bowflex­ Ultimate Home Gym Leg Press Belt Or any exercise where your palm is facing downPosition Squat Harness Adjustment Buckle Squat Cables Rod CablesRemove the knobs from Build back and shoulder muscles quickly with thisFolding & Moving Your Bowflex Ultimate Home Gym Maintenance & Care of Your Bowflex Ultimate Home GymLow Pulley/Squat Station Adjustable Pulley SystemBowflex Ultimate Home Gym Leg Extension/Leg Curl Attachment Bowflex Ultimate Home Gym Lat PulldownDefining Your Goals Defining Your Goals Reaching Your GoalsDesigning Your Own Program Exercising Properly Frequency 3 Days Per Week M-W-F Time About 20 Minutes WorkoutsMinute Better Body Workout Advanced General ConditioningWorkouts Minute Upper/lower BodyFrequency 4 Days Per Week M-T-TH-F Time About 20 Minutes Frequency 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 TrainingOptional motions Chest ExercisesStarting Position MotionChest Exercises Pulley position Narrow only Starting position If at allStarting position Key points Flat Barbell Bench PressNear extension Pulley position Wide onlyStarting position Shoulder ExercisesPulley position Narrow Shoulder ExercisesPulley position Wide or narrow Starting position Scapular Protraction elbow stabilizedPulley position Narrow Starting position Sit up straight and maintain erect postureScapular Depression Shoulder Rotator Cuff Internal RotationPulley position Wide or narrow Shoulder Rotator Cuff External Rotation Shoulder Extension Elbows StabilizedControl the motion during the entire exercise Pulley position Narrow or wide Barbell Shoulder Shrug Scapular ElevationSlowly return to the starting position, arms by your sides Lying Front Shoulder Raise Shoulder Flexion elbow stabilizedRods, directly over the low pulleys, knees bent Military PressBack of the upper arms Undue stress on the joint capsule Pulley position Low pulleys only Key pointsPulley position Lat tower Starting position Back ExercisesLying Shoulder Pullover Shoulder Extension elbow stabilized Wide Pulldowns Shoulder Adduction with elbow flexionPulley position Wide Back ExercisesLying Lat Pulldowns Narrow Pulldowns Shoulder Extension with elbow flexionAlternate motion Low Back Extension Seated with hip extensionSeated Lat Rows Shoulder Extension with elbow flexion Reverse Grip Pulldowns Shoulder Extension with elbow flexion Scapular RetractionBarbell Bent Over Row Pulley position Lat towerPulley position Low pulley Arm Exercises Lying Triceps Extension Elbow ExtensionFrench Press Elbow Extension Overhead Arm Exercises Lying 45 Degree Triceps Extension Elbow ExtensionTriceps Pushdown Elbow Extension Single-Arm Pushdown Elbow Extension Rope Pushdowns Elbow ExtensionTriceps Kickback Cross Triceps ExtensionSeated Triceps Extension Elbow Extension Standing Biceps Curl Elbow Flexion in supinationKeep elbows at your sides Keep wrists straight Seated Wrist Extension Seated Biceps Curl Elbow Flexion in supinationSeated position Seated Wrist Curl Standing Wrist ExtensionReverse Curl Elbow Flexion in pronation Standing Wrist CurlPulley position Low pulley Starting position Lying Biceps Curl Elbow Flexion in supinationReverse Grip Barbell Curls Elbow Flexion in pronation PositionBarbell Curls Elbow Flexion in supination Diagonals Abdominal ExercisesSeated Resisted Abdominal Crunch Spinal Flexion Seated Resisted Oblique Crunch Spinal Flexion with RotationPulley position None Abdominal ExercisesReverse Crunch Spinal Flexion Resisted Reverse Crunch Spinal FlexionKeep both elbows slightly straight Trunk RotationLeg Exercises Leg ExtensionLeg Curl Remove the bench and unlock the rowing seat Leg ExercisesSquat Knee Extension, Hip Extension, Ankle Plantarflexion Leg Press Hip Extension and Knee ExtensionStanding Hip Extension Knee stabilized in flexion Lying Prone Leg Curl Knee flexionRemove the bench, unlock the seat Standing Hip Flexion With knee flexionSeated Leg Curl Knee Flexion with Hip Flexion Starting position Remove the benchPulley position Narrow Key points Lying Leg Extension Knee Flexion with Hip FlexionStanding Leg Kickback Hip extension and knee extension Kneeling Leg Kickback Hip extension and knee extensionThis area do it to strengthen and build these muscles Standing Hip Abduction Seated Hip AdductionPulley position Wide Starting position Seated Hip Abduction Ankle InversionKeep your spine straight and your hips level Deadlift Ankle EversionStiff-Leg Deadlift Hip extension Page Bowflex Body Leanness Program Personal Guarantee From Dr. Ellington Darden Bowflex Body Leanness Program Introduction65Women Measure Body WeightMeasurements Circumference of Body PartsMeasurements67 Skinfold MeasurementsAbdomen Suprailium Chest Triceps Abdomen Thigh Total Using Calipers When Measuring SkinfoldsOptional Picture Taking Women MenTo Use The Nomogram Age in Years Female MalePercent Body-Fat For Example Body WeightBody Fat Weight Lean-Body Weight Calculating Lean Body MassMeasurements Before After Your Results Summary SheetGuidelines Week 5&6 WorkoutsGuidelines Week 1&2 Guidelines Week 3&4Follow a Carbohydrate-Rich, Descending-Calorie Eating Plan Keep Menus Simple and Food Substitutions to a MinimumAvoid Too Much Stress Superhydrate Your System Week 1 Week 3Week 5 Eating Plan US Measurements Frozen Microwave Dinner Choose one meal Eating Plan Metric MeasurementsShopping List Is bottled water better than tap water? May I have dinner for lunch and lunch for dinner?Yes Is it possible to drink too much water?Your partner should be similar to you in age and condition Larger muscles will make your body firmer and more shapelyTrain on Bowflex at least twice a week Maintenance RoutineAdhere to a carbohydrate-rich, moderate-calorie eating plan Eat smaller meals more frequentlySets Reps ResistanceSets Reps Resistance Muscle Chart Rev AA Page Page Assembly Instructions Cable Leg Extension Adjustable Seat Pulley System Bowflex Ultimate Parts Reference GuideIf so equipped Before You Assemble Basic Assembly PrinciplesBefore You Start Tools You Will NeedBowflex Ultimate Parts List Bowflex Ultimate Hardware List Assembling Your Bowflex Ultimate Squat Platform & Frame At this timeComponents for this step Are in Box 3 and Box Rear LEG Components for this Step are in BoxFoot Rest Seat Installation Seat Rail InstallationRail END CAP INSTALLATION Incline Bench Rest InstallationItem #44 Figure L Components for this step are in Box 3 & Box Bench Rest Bracket InstallationThree 3 1/4 Washers Installed on the bench Bench Item #25Lat Assembly Bowflex Ultimate Lat Assembly Parts Reference GuidePlease go to on To finish assembly Assembling Your Bowflex Ultimate Lat AssemblyLAT Tower Assembly LAT Tower InstallationLeg Assembly Bowflex Ultimate Leg Assembly Parts Reference GuideComponents for this step are Leg Extension Box Assembling Your Bowflex Ultimate Leg AssemblyLEG Assembly Extension Tube LEG Extension Foot TubeLocate the following parts Extension Box LEG Extension Seat InstallationInstalling the LEG Extension Components for This step are in LegAssembling Your Bowflex T-BAR Installing the LEG Extension AttachmentCall to Order Week Satisfaction Guarantee Mrs . Ms . Miss Customer ID from Invoice Bowflex Ultimate Warranty Registration CardPlease 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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