Bowflex Xceed Plus Owners Manual - Page 48

Abdominal Exercises

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Abdominal Exercises 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: • 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 shoulder blades pinched together. Make sure all of motion occurs in torso. • Move only as far as muscles will take you and eliminate uncontrolled momentum. • Caution: Do not use heavy resistance. Pick a weight that allows you to ­perform 12-15 reps. START FINISH START • 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 shoulder blades together, tighten abs and maintain a slight arch in lower back. ACTION • 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. 46 Bowflex Xceed™ Plus Owner's Manual

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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
Accessor°:
Hand Grips
Pulle°s:
Center Cross Bar – standard position
Before You Begin:
Remove Leg Extension
Ke° Points:
•
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 shoulder blades
pinched together. Make sure all of
motion occurs in torso.
•
Move only as far as muscles will take
you and eliminate uncontrolled
momentum.
•
Caution:
Do not use heavy resis-
tance. Pick a weight that allows you to
perform 12-15 reps.
•
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 shoulder
blades 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.
Abdominal Exercises
START
ACTION
START
FINISH
´¶
Bowflex Xceed
™
Plus Owner’s Manual