Bowflex Strength Training System manual Seated position

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Arm Exercises

SEATED BICEPS CURL - Flexion (in supination)

Muscles worked: This exercise emphasizes the biceps muscles which are located on the front of your upper arms and are primarily responsible for bending your elbows.

Seated position:

•Sit facing the power rods, knees bent with one foot on the bench and one on the floor. •Grasp the handle and rest the back of your upper arm, not your elbow, on the elevated knee. •Maintain correct spinal alignment.

Action:

•Curl the forearm toward the upper arm, keeping your upper arm completely still. •Slowly return to the starting position without relaxing the biceps.

Key points:

•Do not rock the upper body while bending your elbow. •Keep wrist straight.

•Keep your chest lifted, trunk muscles tight and maintain a very slight arch in your lower back.

START

CONCENTRATION BICEPS CURL - Elbow Flexion (in supination)

Muscles worked: This exercise emphasizes the biceps muscles which are located on the front of your upper arms and are primarily responsible for bending your elbows.

Starting position:

•Stand, one foot on the platform, one foot on the floor, and one side towards the power rods. •With the hand closest to the power rods, grasp the handle.

•Keepingyourbackstraight,bendatthehipsandknees,untilyourtrunkisparalleltothefloor.Placethe uninvolved hand on the thigh to help stabilize.

•Straighten your elbow and point your arm towards the floor.

Action:

•Curl handle away from the cable, then upward toward the shoulder while keeping the upper arm completely motionless and your elbow pointing directly toward the floor at all times.

•Slowly return to the starting position performing the same arc of motion.

Key points:

•Keep the elbow pointing toward the floor at all times. •Keep wrist straight.

•Bend at the hips, not at the waist.

•Keep your back straight, chest up and maintain a very slight arch in your lower back.

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Contents Fitness Table Of Contents Getting To Know Your Machine Rod Caps Cable Pulley Frame Hand Grip Standing PlatformAdjusting Understanding Resistance Using YourPower Rod Resistance MachineBench Using Your MachineWorkout Bench Mounting The Incline PositionOptional Equipment Maintenance & CareSafety Bowflex Home Gym Leg Extension / Leg Curl AttachmentFor Your Safety Please Follow These Instructions Defining Your Goals Reaching Your Goals Designing Your Own ProgramBreathing Working Out Cool DownWarming Up Performing Your RoutineFrequency 3 Days PER Week M-W-F Time about 20 Minutes WorkoutsMinute Better Body Workout Advanced General ConditioningMinute UPPER/LOWER Body Frequency 4 Days PER Week M-T-Th-F Time about 20 MinutesFrequency 3 Days ON, 1 DAY OFF Time about 45-60 Minutes Body BuildingDAY Circuit 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 Key pointsONE ARM Seated FLY StartAction Chest Exercises Shoulder Exercises Shoulder Exercises Shoulder Extension elbows stabilized Scapular Protraction elbows stabilized Scapular DepressionShoulder Exercises Lying LAT Pulldowns Modified Back ExercisesFunctional LOW Back Extension Seated with hip extension Start Back Exercises Back Exercises Scapular Retraction Arm Exercises Lying Triceps Extension Elbow Extension Cross Triceps Extension Triceps KickbackSeated Triceps Extension Elbow Extension Seated position Seated Wrist Extension Standing Wrist CurlSeated Wrist Curl Wrist Flexion Standing Wrist Extension Move slowly and never relax the wristAbdominal Exercises Abdominal Crunch Spinal FlexionSeated Resisted Abdominal Crunch Spinal Flexion Seated Resisted Oblique Abdominal Crunch SpinalTrunk Rotation Leg Exercises Lying Prone LEG Curl Knee Flexion Squat with Lat TowerStanding HIP Extension Knee flexed Lying LEG Extension Standing HIP AbductionSeated HIP Adduction Standing HIP Extension Knee stabilizedExercise Log 120Muscle Chart Bowflex Motivator