Bowflex Elite™ Plus home gym - Manual (Page 56)

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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™ Plus 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 Rod® unit.
• 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