Bowflex BD1090 manual Lying Trunk Rotation, Twisting Side Crunch

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Abdominal Exercises

Lying Trunk Rotation

Muscles worked

Deep spinal and trunk muscles

Bench position

Flat

Success tips

START

FINISH

•This is an important exercise but can become high risk if done incorrectly.

•Keep the chest lifted and always maintain a good spinal alignment with a very slight arch in the lower back.

•More range of motion is not necessarily better, especially in this exercise.

•Move only as far as your muscles can take you. Try to eliminate uncontrolled momentum.

START

•Lie flat on the bench.

•Bend your hips and knees to approximately 90 degrees.

•Keep your chest lifted, abs tight and a slight arch in your low back.

•Hold onto the sides of the bench.

ACTION

•Tighten the entire abdominal area and slowly rotate your legs and hips to one side.

•Move slow and controlled, being careful not to let your legs and hips rotate uncontrolled to the side.

•Move back to the starting position.

•Work one side to fatigue and then do the opposite side.

Twisting Side Crunch

Muscles worked

Obliques and rectus abdominus

Bench position

Flat

Success tips

•Allow exhalation up and inhalation down.

•Your head should follow the motion of the rib cage. Maintain normal neck posture.

•Move slowly to eliminate momentum.

•Move as far as you can without moving your hips or neck.

START

START

•Lie back flat on the bench and place one hand behind the head of the involved side.

•Place legs behind the roller pads for added support, as shown.

•Your back can start flat against the bench or in a normal arch.

FINISH

ACTION

•Tighten your abs and move in a diagonal direction, slowly moving your ribs to the opposite hip.

•The lower back should not lose contact with the bench when fully crunched.

•Slowly reverse the motion to the starting position without relaxing the abdominal muscles.

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Contents Model BD1090 Preface Table of ContentsImportant Safety Precautions Product Specifications Getting to know your Bowflex SelectTech Dumbbells Function Understanding and testing the locking mechanism functionPurpose Example of offset weight selection workout Offset weight selection17.5 Offset Bowflex SelectTech Dumbbell maintenancePage Problem Solution Troubleshooting guideSelectTech 6 Week Challenge Page Page Page Select Tech Menu Plan For Males Wide Squats Leg ExercisesCalf Raises Stiff-leg Dead Lift Stationary LungesReverse Lunge Flat Chest Press Chest ExercisesIncline Chest Press Incline Chest Fly Flat Chest FlyDecline Chest Press Standing Curls Arm ExercisesConcentration Curls Scott Curls Standing Concentration Curls Incline Bench CurlsTriceps Kickback Overhead Triceps ExtensionHammer Curls Lying Triceps ExtensionSingle Arm Row Alternating Rows Back ExercisesWide Rows Dead Lifts Ab Crunch Abdominal ExercisesReverse Crunch Twisting Side Crunch Lying Trunk RotationLying Leg Raise Standing Shoulder Press Shoulder ExercisesLateral Raise Front Raise Seated Overhead PressShrugs Rear Delt RowPage Muscle Chart Warranty Bowflex SelectTech Dumbbells Warranty Registration Card Please fold over and tape before mailing What is CoveredImportant contact numbers

BD1090 specifications

The Bowflex BD1090 is a versatile and innovative adjustable dumbbell system designed for fitness enthusiasts seeking a compact and efficient solution for strength training at home. With a remarkable weight range of 10 to 90 pounds per dumbbell, the BD1090 allows users to perform a comprehensive array of exercises that target various muscle groups, making it an essential addition to any home gym.

One of the standout features of the Bowflex BD1090 is its unique adjustment mechanism, which utilizes a simple dial system. This allows users to quickly and easily change weights in a matter of seconds, making it possible to transition smoothly between exercises without the hassle of multiple weights cluttering the workout space. The intuitive design is not only efficient but also enhances the overall user experience by minimizing downtime during workouts.

The BD1090's compact design is another characteristic that sets it apart from traditional dumbbell sets. Each adjustable dumbbell replaces a full set of weights, saving valuable space in your home gym or fitness area. This space-saving feature is particularly beneficial for those with limited room to accommodate extensive gym equipment.

Constructed with durability in mind, the Bowflex BD1090 features a robust build quality that can withstand the rigors of daily use. The weight plates are made from high-quality materials that ensure longevity while maintaining a professional standard, allowing users to train confidently without worrying about wear and tear.

In addition to its impressive physical attributes, the BD1090 is designed to cater to a variety of fitness levels, making it suitable for beginners and experienced lifters alike. With its wide range of adjustable weights, users can gradually increase resistance as they build strength, ensuring a progressive and effective workout routine.

Furthermore, the Bowflex BD1090 is complemented by Bowflex’s reputation for innovation and quality, supported by numerous positive reviews from users who appreciate its functionality and convenience.

In conclusion, the Bowflex BD1090 adjustable dumbbell system stands out for its unique adjustable features, durability, space-saving design, and versatility. Whether you are engaging in strength training, rehabilitation exercises, or general fitness routines, the BD1090 is designed to help you achieve your fitness goals efficiently and effectively.
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