Bowflex Strength Training System manual Seated Resisted Abdominal Crunch Spinal Flexion

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Abdominal Exercises

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SEATED (RESISTED) 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).

Starting position:

•While seated in the 45 degree position, grasp both handles drawing them over the shoulders and resting the handles on the chest/shoulders with your palms facing upward.

•Your lower back can start out flat or in a normal arch, knees and hips are bent and your feet are flat on the floor.

Action:

•Tighten your abs and curl only your torso, slowly moving your ribs towards your hips. Move as far as you can without moving the hips or neck. THE LOWER BACK SHOULD NOT LOSE CONTACT WITH THE BENCH when fully crunched.

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

START

Key points:

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

•Donotliftyourhead/chin.Yourheadshouldfollowtheribmotion,notlead,allowingyoutomaintain 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.

FINISH

SEATED (RESISTED) OBLIQUE ABDOMINAL CRUNCH - Spinal

Flexion/Rotation

Muscles worked: This exercise emphasizes the external obliques on the resistance side and the internal obliques on the opposite side.

Starting position:

•While seated in the 45 degree position, grasp one handle drawing it up and over one shoulder, resting the handle on your chest/shoulder with your palm facing upward.

•Your lower back can start out flat or in a normal arch, knees and hips are bent and your feet are flat on the floor.

Action:

•Tighten your abs on one side of your body before you move, focusing on the area from the side of your ribs to the front of your pelvis on the same side.

•Slowlymovediagonally,rotatingandcurlingyourtorso,withthesideofyourribsdirectedtowardthe front of your pelvis.

•Move as far as you can, moving the hips or moving the lower back from the bench. •Slowly reverse the motion returning to the starting position without resting.

Key points:

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

•Donotliftyourhead/chin.Yourheadshouldfollowtheribmotion,notlead,allowingyoutomaintain 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.

START

FINISH

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Contents Fitness Table Of Contents Rod Caps Cable Pulley Frame Hand Grip Standing Platform Getting To Know Your MachineMachine Using YourPower Rod Resistance Adjusting Understanding ResistancePosition Using Your MachineWorkout Bench Mounting The Incline BenchBowflex Home Gym Leg Extension / Leg Curl Attachment Maintenance & CareSafety Optional EquipmentFor Your Safety Please Follow These Instructions Defining Your Goals Designing Your Own Program Reaching Your GoalsPerforming Your Routine Working Out Cool DownWarming Up BreathingAdvanced 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 Minute UPPER/LOWER BodyBody Building Frequency 3 Days ON, 1 DAY OFF Time about 45-60 MinutesDAY Frequency 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 TrainingKey points Chest ExercisesStarting position MotionStart ONE ARM Seated FLYAction Chest Exercises Shoulder Exercises Shoulder Exercises Shoulder Extension elbows stabilized Scapular Depression Scapular Protraction elbows stabilizedShoulder Exercises Back Exercises Lying LAT Pulldowns ModifiedFunctional LOW Back Extension Seated with hip extension Start Back Exercises Back Exercises Scapular Retraction Arm Exercises Lying Triceps Extension Elbow Extension Triceps Kickback Cross Triceps ExtensionSeated Triceps Extension Elbow Extension Seated position Standing Wrist Curl Seated Wrist ExtensionSeated Wrist Curl Wrist Flexion Move slowly and never relax the wrist Standing Wrist ExtensionAbdominal Crunch Spinal Flexion Abdominal ExercisesSeated Resisted Oblique Abdominal Crunch Spinal Seated Resisted Abdominal Crunch Spinal FlexionTrunk Rotation Leg Exercises Squat with Lat Tower Lying Prone LEG Curl Knee FlexionStanding HIP Extension Knee flexed Standing HIP Abduction Lying LEG ExtensionStanding HIP Extension Knee stabilized Seated HIP Adduction120 Exercise LogMuscle Chart Bowflex Motivator
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