Rectus Abdominus, Obliques, Leg Press | Bowflex 003-3211-120108A

Exercises

Abdominal Exercises

Seated (Resisted) Abdominal Crunch - Spinal Flexion

Muscles Worked

Rectus Abdominus, Obliques

Machine Set-Up

•Adjust the bench to a 45° incline.

•Chest Bar pulleys

• Handgrips

•Attach the clips to the Power Rod® resistance rods.

Success Tips

• Do not lift your head or chin. Your head should follow the rib motion rather than lead it.

• Maintain normal neck posture.

• Tighten your abs throughout the entire exercise and relax only at the end of each set.

•Move slowly to eliminate momentum.

• Exhale during the upward movement and inhale during the downward movement.

Leg Exercises

Leg Press

Muscles Worked

Gluteus Maximus

Machine Set-Up

•Remove the bench and seat rail knob

•Chest Bar pulleys

•Leg Press Belt

•Attach the clips to the Power Rod® resistance rods

Success Tips

•Keep your chest lifted, spine aligned, abs tight and a very slight arch in your lower back.

•Bend from hip during movement, not from waist.

Owner’s Manual

Page 29

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Bowflex 003-3211-120108A manual Seated Resisted Abdominal Crunch Spinal Flexion, Rectus Abdominus, Obliques, Leg Exercises

Contents

003-3211-120108A Classic Home Gym Table of Contents Before using this equipment, obey the following warnings Important Safety Instructions Au besoin Safety Warning Labels and Serial NumberZiehen Sie alle Befestigungselemente ordnungsgemäß an Sea necesario 136 kg. Dieses Gerät ist nur für die nutzung im Heimbereich KG. This machine is for Home use onlyFregegeben Uniquement Stretching How Often Should You ExerciseWhat to Wear Features and Use Connecting the Power Rod Unit to the Cables Power Rod ResistanceSafety When You Are Not Using Your Home Gym Workout Bench Maintenance and Care of Your Bowflex Home GymRemoving the Bench Flat Bench Storing Your Home Gym Additional Accessories Accessories and EquipmentAlways inspect for wear prior to use Handgrips Define Your Goals Workouts Understand fitness and its components Design Your Own ProgramKnow your current fitness level Identify your goals Frequency 3 days per week M-W-F Time 20 minutes Minute Better Body WorkoutBody Part Exercise Sets Reps Advanced General Conditioning Frequency 4 days per week M-T-Th-F Time 20 minutes Days 2 Body Part Exercise Sets RepsMinute Upper/Lower Body Days 5 Body Part Exercise Sets Reps Body BuildingFrequency 3 days on, 1 day off Day Time 45-60 minutes Frequency 3 days on, 1 day off Day Time 20-45 minutes Circuit Training Anaerobic/CardiovascularDays 1 Body Part Exercise Reps Days 2 Body Part Exercise Reps Frequency 2-3 times per week Time 20-60 minutes True Aerobic Circuit TrainingCircuit Body Part Exercise Reps Circuit Body Part Exercise Frequency 3 days per week M-W-F Time 45-60 minutes Strength TrainingDay Body Part Exercise Sets Reps Crossover Seated Rear Deltoid Row Muscles Worked Chest ExercisesPectoralis Major, Deltoids, Triceps Machine Set-Up Exercises Front Deltoids, Upper Trapezius, Triceps Shoulder ExercisesFront and Middle Deltoids Keep your knees bent and your feet flat on the floor Middle Trapezius, Rhomboids Scapular RetractionCrossover Seated Rear Deltoid Rows Rear and Middle Deltoids, Posterior Seated Low Back Extension Back ExercisesLower Trapezios Narrow Pulldowns Latissimus Dorsi, Teres Major, Rear Deltoids Biceps Stiff Arm PulldownsLatissimus Dorsi, Teres Major, Rear Deltoids Initiate each new rep by depressing your shoulder blades Lower Trapezius Reverse Grip PulldownArm Exercises Standing Wrist Curl Triceps Triceps Pushdown Elbow ExtensionLying Triceps Extension Elbow Extension Lay your head back against the bench Rectus Abdominus, Obliques, Serratus Anterior Abdominal ExercisesTrunk Rotation Rectus Abdominus, Obliques Seated Resisted Abdominal Crunch Spinal FlexionLeg Exercises Leg Press Quadriceps Leg ExtensionSeated Calf Raise Gastrocnemius, Soleus Adductor Longus, Gluteus Medius Seated Hip AdductionDo not cross the attached leg in front Stabilized leg Seated Hip Abduction Standing Leg Kickback Hip and Knee Extension Welcome to fitness By jay blahnik Jay Blahnik Welcome to Fitness Exercise and Health You have children at home It couldn’t be easier Your new home fitness program Steps to getting started Cardiovascular Fitness Components of fitness Muscular strength Flexibility Understand Caloric Balance NutritionEat a Variety of Foods Drink Water Zone Description Monitoring your intensityThese zones could be described the following ways Race pace UncomfortableBorderline out of breath Breathless Not maximum, but winded You will remain motivated Beating the dropout odds Human Kinetics Suggested readingComplete Home Fitness Handbook Full Body Flexibility Workout log Bowflex body leanness program Bowflex body leanness program Dear Bowflex Enthusiast Guarantee from dr. EllinGton Darden Measurements Body WeightSix-week program, repeat the process in the same manner Circumference of Body Parts Stand relaxed with Using calipers when measuring skinfoldsPick up a diagonal Vertical plane on To Use The Nomogram Determining Your Body Fat130 Skinfolds For Example Body MassAfter Final Results Left Thigh Percent Body Fat Your results summary sheet All exercises should be practiced with one set of 8 to12 Guidelines Week 1Guidelines Week 3 Guidelines Week 5 Water consumption Eating Guidelines 2000 1200 400 1900 Daily Carbohydrates Protein Fat60% 20% Staples Grains Fruits Vegetables Cereal C. orange juice, fresh or frozenLarge banana 8 3/4 inches long 100 Calories for Weeks 3&4 Ml skim milk Macaroni and Cheese, Weight Watchers100 Dinner Men-500 calories, Women-300 Calories Tuna Salad Dinner Is bottled water better than tap water? Stream. Women almost never have either of these conditions Adhere to a carbohydrate-rich, moderate-calorie eating plan Eat smaller meals more frequently Maintenance RoutineDrink at least 1 gallon 3.8 l of cold water each day Train on your Bowflex home gym at least twice a week Bench Press Number 100% Satisfaction Guarantee Serial Number Date of Purchase Tel 800 Nautilus Fax 877 Mail Bowflex@nautilus.comNautilus International S.A. Rue Jean Prouvé Nautilus Italy S.r.l., Via della Mer- canzia

Bowflex 003-3211-120108A manual Seated Resisted Abdominal Crunch Spinal Flexion, Leg Exercises

Models: 003-3211-120108A

Exercises

Abdominal Exercises

Seated (Resisted) Abdominal Crunch - Spinal Flexion

Muscles Worked

Rectus Abdominus, Obliques

Machine Set-Up

Success Tips

Leg Exercises

Leg Press

Muscles Worked

Gluteus Maximus

Machine Set-Up

Success Tips