Bowflex Ultimate 2 Owners Manual - Page 17

Exercising Properly - workout routines

Get Bowflex Ultimate 2 PDF manuals and user guides View all Bowflex Ultimate 2 manuals
Add to My Manuals
Save this manual to your list of manuals

Page 17 highlights

15 Exercising Properly 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 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 rowing on the Bowflex Ultimate® 2. Aerobic Rowing Position: • R emove bench, unlock the seat. • S it on the seat facing the Power Rod® units. • G rab the handles and keep the arms straight to the front. • P osition the arches of your feet on the footrest of the machine, knees bent comfortably. • S it up straight with your spine in good alignment. Motion: • Initiate the movement by extending the knees while simultaneously bending the arms and pinching the shoulder blades together. • W ith the arms passing by the sides of your trunk, the handles should be near your torso as the knees near extension. Key Points: • D o not lose spinal alignment - keep your chest lifted. • If you bend forward during the return toward the Power Rod® units, bend at the hips, not the waist. 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. Performing Your Routine The workout portion of your ­fitness routine is the series of exercises devoted to your ­particular goals. Remember, make sure to have fun! Cool 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. We ­recommend the rowing exercise for the cool down. Remember to gradually move yourself into a relaxed state.

  • 1
  • 2
  • 3
  • 4
  • 5
  • 6
  • 7
  • 8
  • 9
  • 10
  • 11
  • 12
  • 13
  • 14
  • 15
  • 16
  • 17
  • 18
  • 19
  • 20
  • 21
  • 22
  • 23
  • 24
  • 25
  • 26
  • 27
  • 28
  • 29
  • 30
  • 31
  • 32
  • 33
  • 34
  • 35
  • 36
  • 37
  • 38
  • 39
  • 40
  • 41
  • 42
  • 43
  • 44
  • 45
  • 46
  • 47
  • 48
  • 49
  • 50
  • 51
  • 52
  • 53
  • 54
  • 55
  • 56
  • 57
  • 58
  • 59
  • 60
  • 61
  • 62
  • 63
  • 64
  • 65
  • 66
  • 67
  • 68
  • 69
  • 70
  • 71
  • 72
  • 73
  • 74
  • 75
  • 76
  • 77
  • 78
  • 79
  • 80
  • 81
  • 82
  • 83
  • 84
  • 85
  • 86
  • 87
  • 88
15
Exercising Properly
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 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 rowing on the
Bowflex Ultimate
®
2.
Aerobic Rowing Position:
• Remove bench, unlock the seat.
• Sit on the seat facing the Power Rod
®
units.
• Grab the handles and keep the arms straight to
the front.
• Position the arches of your feet on the footrest of
the machine, knees bent comfortably.
• Sit up straight with your spine in good alignment.
Motion:
• Initiate the movement by extending the knees
while simultaneously bending the arms and
pinching the shoulder blades together.
• With the arms passing by the sides of your trunk,
the handles should be near your torso as the
knees near extension.
Key Points:
• Do not lose spinal alignment — keep your chest
lifted.
• If you bend forward during the return toward the
Power Rod
®
units, bend at the hips, not the waist.
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.
Performing Your Routine
The workout portion of your fitness routine is the
series of exercises devoted to your particular goals.
Remember, make sure to have fun!
Cool 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. We recommend the rowing
exercise for the cool down. Remember to gradually
move yourself into a relaxed state.