Bowflex Strength Training System manual Trunk Rotation

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Abdominal Exercises

TRUNK ROTATION

Muscles worked: This exercise involves most of the trunk 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 alignment.

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 shoulder level, centered in front of the middle chest. •Keep elbows slightly bent.

•Liftyourchest,pinchyourshoulderbladestogether,tightenyourabsandmaintainaveryslightarchin your lower back.

Action:

•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.

•Slowly return to the starting position.

Key points:

•This is a high risk exercise that may cause injury 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-Donotuseheavyresistanceforthisexercise. Pickaweightthatallowsyoutoperformatleast 12 - 15 reps.

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Contents Fitness Table Of Contents Getting To Know Your Machine Rod Caps Cable Pulley Frame Hand Grip Standing PlatformUsing Your Power Rod ResistanceAdjusting Understanding Resistance MachineUsing Your Machine Workout Bench Mounting The InclineBench PositionMaintenance & Care SafetyOptional Equipment Bowflex Home Gym Leg Extension / Leg Curl AttachmentFor Your Safety Please Follow These Instructions Defining Your Goals Reaching Your Goals Designing Your Own ProgramWorking Out Cool Down Warming UpBreathing Performing Your RoutineWorkouts Minute Better Body WorkoutFrequency 3 Days PER Week M-W-F Time about 20 Minutes 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 MinutesChest Exercises Starting positionMotion 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