Bowflex Blaze Owners Manual - Page 17

Warm Up / Cool Down - accessories

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Define Your Goals 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. 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: Warming Up We recommend that you warm up by doing light stretching and performing light exercises on the Bowflex® Blaze™ 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. 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. Warm Up / Cool Down Aerobic Rowing-Warm Up or Cool Down Muscles Worked: Pectoralis Major, Latissimus Dorsi, Anterior Deltoids, Quadriceps, and Hamstrings Bench Position: Removed, Free Sliding Seat Accessory: Handgrips Pulleys: Chest Bar Success Tips • Maintain good spinal alignment. Keep chest lifted. • Bend from the hip during movement, not from the waist. START FINISH Start • Remove the Bench, and place the Seat in the free-sliding position. • Attach resistance, and sit facing the Power Rod® unit. • Brace your feet against the Chest Bar. Action • 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. 17

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17
Define Your Goals
Warm Up / Cool Down
Working Out
A workout begins in your mind’s eye. With con-
centration and visualization, you can approach
your workout with a positive, constructive atti-
tude. 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
®
Blaze
™
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.
Aerobic Rowing—
Warm Up or Cool Down
Muscles Worked:
Pectoralis Major, Latissimus Dorsi,
Anterior Deltoids, Quadriceps, and
Hamstrings
Bench Position:
Removed, Free Sliding Seat
Accessory:
Handgrips
Pulleys:
Chest Bar
Success Tips
• Maintain good spinal alignment. Keep
chest lifted.
• Bend from the hip during movement,
not from the waist.
START
FINISH
Start
• Remove the Bench, and place
the Seat in the free-sliding
position.
• Attach resistance, and sit
facing the Power Rod
®
unit.
• Brace your feet against the
Chest Bar.
Action
• 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.