Bowflex Xceed Owners Manual - Page 48

Abdominal Exercises - ab crunch

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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. 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: Center Cross Bar - standard position 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. 46 Bowflex Xceed™ Owner's Manual START FINISH START • Place seat in lowest position. • Attach the Abdominal Crunch Shoulder Harness by snapping one hook to each of the D rings. Place the harness on your shoulders letting the handles hang over your chest. Grab opposite handles so that your arms cross your chest. • Lower back can start flat or in a normal arch, knees and hips bent, feet flat on floor. ACTION • 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. Costco_BFX_Xceed_OM_FINAL_print.indd 48 8/16/2006 3:41:23 PM

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START
ACTION
START
FINISH
START
ACTION
START
FINISH
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
•
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.
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:
Center Cross Bar – standard
position
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.
START
FINISH
•
Place seat in lowest position.
•
Attach the Abdominal Crunch
Shoulder Harness by
snapping one hook to each of
the D rings. Place the harness
on your shoulders letting the
handles hang over your chest.
Grab opposite handles so that
your arms cross your chest.
•
Lower back can start flat 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
46
Bowflex Xceed
™
Owner’s Manual
Costco_BFX_Xceed_OM_FINAL_print.indd
48
8/16/2006
3:41:23 PM