Bowflex Xceed Owners Manual - Page 49

Seated Resisted Abdominal Crunch - ab attachment

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Abdominal Exercises Seated (Resisted) Abdominal Crunch - Spinal Flexion Muscles worked: Abdominal area including upper and lower front abs (rectus abdominus) and side abs (obliques). Position: Seated - facing outward Accessory: Abdominal Crunch Shoulder Harness Pulleys: Center Cross Bar - narrow position Before You Begin: Remove Leg Extension Key Points: • Allow exhalation up and inhalation down, but don't exaggerate it. • Do not lift head/chin. Your 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 START • 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 out flat or in normal arch, knees and hips bent and feet flat on floor. FINISH ACTION • Tighten abs and curl only torso, slowly moving ribs toward hips. Move as far as you can without moving hips or neck. LOWER BACK SHOULD NOT LOSE CONTACT WITH BENCH when fully crunched. • Slowly reverse motion returning to start position without relaxing. START FINISH START ACTION Costco_BFX_Xceed_OM_FINAL_print.indd 49 Bowflex Xceed™ Owner's Manual 47 8/16/2006 3:41:25 PM

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START
ACTION
START
FINISH
START
ACTION
START
FINISH
Abdominal Exercises
Seated (Resisted) Abdominal Crunch
– Spinal Flexion
Muscles worked:
Abdominal area including upper and lower front
abs (rectus abdominus) and side abs (obliques).
Position:
Seated – facing outward
Accessory:
Abdominal Crunch Shoulder Harness
Pulleys:
Center Cross Bar – narrow position
Before You Begin:
Remove Leg Extension
Key Points:
•
Allow exhalation up and inhalation down, but
don’t exaggerate it.
•
Do not lift head/chin. Your 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.
•
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 out flat or
in normal arch, knees and hips
bent and feet flat on floor.
•
Tighten abs and curl only
torso, slowly moving ribs
toward hips. Move as far as you
can without moving hips or
neck. LOWER BACK SHOULD
NOT LOSE CONTACT WITH
BENCH when fully crunched.
•
Slowly reverse motion
returning to start position
without relaxing.
FINISH
START
Bowflex Xceed
™
Owner’s Manual
47
Costco_BFX_Xceed_OM_FINAL_print.indd
49
8/16/2006
3:41:25 PM