Bedienungsanleitung Bowflex Xtreme2 SE - after 2013 (Seite 54 von 76) (Englisch)

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Owner’s Manual

Trunk Rotation

Muscles worked:

Most of trunk muscles. Note: rotation is limited

in the spine and should be performed

with minimal resistance, in proper alignment.

Position:

Seated, facing outward left or right

Accessory:

Hand Grips

Pulleys:

Center Cross Bar – standard position

Before You Begin:

Remove Leg Extension

Key Points:

Failure to perform this exercise correctly

could result in injury. Use only low

weight rods.

• Keep chest lifted and maintain good spinal

alignment with a slight arch in lower back.

• Keep hands centered in front of middle of

chest and shoulderblades pinched together.

Make sure all of motion occurs in torso.

• Move only as far as muscles will take you and

eliminate uncontrolled momentum.

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FINISH

• Sitting sideways on seat with

one side facing machine, grasp

hand grip closest to you with both

hands.

• Raise both arms up to shoulder

level, centered in front of middle

chest.

• Keep elbows slightly bent.

• Lift chest, pinch shoulderblades

together, tighten abs and maintain

a slight arch in lower back.

• Tighten entire ab area and slowly

rotate rib cage/arms away from

cables (30 – 40º),

as if rotating with a rod through

middle of spine.

• Slowly return to start position.

Seated (Resisted) Oblique Abdominal Crunch

Muscles worked:

External obliques on resistance side and

internal obliques on opposite side.

Position:

Seated – facing outward

Accessory:

Abdominal Crunch Shoulder Harness

Pulleys:

Abdominal bar

Before You Begin:

Remove Leg Extension

Key Points:

• Allow exhalation up and inhalation down,

don’t exaggerate it.

• Do not lift head/chin. head should follow rib

motion, not lead, allowing you to maintain

normal neck posture.

• Tighten abs throughout range of motion. Do

not let abs relax until

set is over.

• MOVING SLOWLY to eliminate momentum is

critical.

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FINISH

• Place seat in lowest position.

• Attach the Abdominal Crunch Shoulder

Harness by snapping a hook to each of

the D rings. Place the harness on your

shoulders letting the handles hang over

your chest. Grab both handles. With

high resistance, a cross arm opposite-

handle grip may be used.

• Lower back can start at or in a normal

arch, knees and hips bent, feet ﬂat on

ﬂoor.

• Tighten abs before you move,

focusing on area from side of ribs

to front of pelvis on the same side.

• Slowly move diagonally,

rotating and curling torso,

with the side of ribs directed

toward front of pelvis.

• Move as far as you can, without

moving hips or lower back from

bench.

• Slowly reverse motion returning to

start position without resting.

Abdominal Exercises

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Bowflex Xtreme2 SE - after 2013 Seite 54

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