Bowflex Revolution manual Exercising Properly, Working Out

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Exercising Properly

Working Out

A workout begins in your mind’s eye. With concentration and visualization you can approach your workout with

apositive, constructive attitude. A good pre-workout mental routine is to sit and relax, so you can focus on what you are about to do and think about achieving your end goal.

Warming Up

We recommend that you warm up by rowing on the Bowflex Revolution® home gym.

Aerobic Rowing Position:

Aerobic rowing on the Bowflex Revolution® home gym is done using the hand grips connected to the pulley cables

•Remove bench, unlock the seat by pulling the pop pin and locking it in the out position by rotating the pop pin. This allows the seat to move freely along the rail without locking into any one position.

•Sit on the seat facing the SpiraFlex® resistance packs.

•Move the arms into position 4 or 5.

•Position the arches of your feet on the footrest of the machine, knees bent comfortably.

•Grasp the hand grips and sit up straight with your spine in good alignment.

Motion:

•Initiate the movement by extending the knees while simultaneously bending the arms and pinching the shoulder blades together.

•With the arms passing by the sides of your trunk, the handles should be near your torso as the knees near extension.

Key Points:

•Do not lose spinal alignment — keep your chest lifted.

•If you bend forward during the return, bend at the hips, not the waist.

Breathing

The most important part of breathing during exercise is, quite simply, that you do it. Breathing in or out during the actual performance is not dependent upon the ­direction of air flow relative to exertion. It is, in fact, a mechanical process that changes the position of your spine as your rib cage moves. Here are some tips for breathing:

1)Be cautious when you are concentrating or exerting effort. This is when you will probably hold your breath. DO NOT hold your breath. Do not exaggerate breathing. Depth of inhalation and exhalation should be natural for the situation.

2)Allow breathing to occur naturally. Don’t force it.

Performing Your Routine

The workout portion of your fitness routine is the series of exercises devoted to your particular goals. Remember, make sure to have fun!

Cool Down

An essential part of the exercise routine is the cool down. Gradually reduce the level of exercise intensity so that blood does not accumulate in one muscle group, but continues to circulate at a decreasing rate. We recommend the rowing exercise for the cool down. Remember to gradually move yourself into a relaxed state.