Bowflex Elite™ Plus home gym - Manual (Page 83)

59
Abdominal Exercises
Trunk Rotation
START ACTION
START
• Sit sideways on the bench, one
side toward the Power Rod®
unit. Grasp Hand Grip closest to
you with both hands.
• Raise both arms up near
shoulder level, hands extended
over the leg closest to the
Power Rod® unit.
• Keep your elbows slightly bent.
• Tighten your entire abdominal
area and slowly rotate your rib
cage and arms away from the
Power Rod® unit 30-40°, as if
you were rotating with a rod
through the middle of your spine.
• Slowly reverse the motion,
returning to the Start position
without relaxing muscle tension.
FINISH
Muscles worked:
Rectus Abdominus; Obliques;
Serratus Anterior
Bench Position:
Flat Bench Back
Accessory:
None
Pulleys:
Success Tips
• Keep chest lifted, shoulders pinched,
abs tight and slight arch in lower back.
• This exercise must be performed
correctly—failure to do so could result
in injury. Use only low weight Rods.
• Keep all motion in your torso.
• Move only as far as your muscles will
take you—do not use momentum to
increase your range of motion
Leg Exercises
Squat
— Knee Extension, Hip Extension, Ankle Plantarflexion
START ACTION
START
• Remove back support and place seat
in free sliding position.
• Sit on seat facing Power Rod® unit
and position bar across the shoulders
(not on the neck). Maintain a grip on
each side of the bar.
• Flatten your back, keep your chest up
and position your feet in line with the
cable/pulley.
• Place your feet wider than hip width
and point your toes outward slightly.
Direct the thighs to the same outward
angle as the feet.
• While keeping your back straight,
tighten your abs and move to a
standing position.
• Keep the pressure through the
middle of the arches/feet.
• Using control, slowly squat down
by sticking the hips out as the
knees start to bend. Keep the
chest up and back flat as the
hips continue to move backward.
• Lower to approximately 90
degrees at the knees
FINISH
Muscles worked:
Although the squat is often considered a
total body exercise, the glutes, adductors,
hamstrings and quads are primary
movers and the spinal erectors are key
to stabilization.
Bench Position:
Removed.
Accessory:
Squat Bar – w/squat straps
Pulley Position:
Low Pulley
Success Tips
• Keep knees pointed the same direction
as the toes.
• Keep the head/neck in line with the
trunk.
• Never attempt to exercise with more
resistance than you are physically able
to handle.