Bowflex Elite™ home gym - Manual (Page 54)

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Working Out
A workout begins in your mind’s eye. With
concentration and visualization you can approach your
workout with a positive, constructive attitude. A good
pre-workout mental routine is to sit and relax, so that
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 doing
light stretching and performing light exercises
on the Bowflex ® Elite ™ home gym.
Cooling 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. Remember to
gradually move yourself into a relaxed state.
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.
Define Your Goals
Aerobic Rowing
— Warm Up or Cool Down
START ACTION Success Tips
Pectoralis Major; Anterior Deltoids
Muscles worked:
Bench Position:
Accessory:
Pulleys:
Removed, Free Sliding Seat
Leg Press Belt
Chest Bar
START
• Remove the Bench and place the
Seat in Free Sliding position.
• Attach resistance and sit facing
the Power Rods®.
• Brace your feet against the
Chest Bar.
• Initiate movement by extending
your knees while simultaneously
bending your arms and pinching
your shoulder blades together.
• Control the return to the Start
position by slowly bending
your legs.
• Maintain good spinal alignment. Keep
chest lifted.
• Bend from the hip during movement,
not from the waist.
• You may hold onto the Leg Press Belt to
improve stability.
FINISH
Warm Up / Cool Down