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Bowflex Xtreme2 SE - after 2013 Manual

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START ACTION
START
FINISH
START ACTION
START
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Owner’s Manual
52
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:
Failure to perform this exercise correctly
could result in injury. Use only low
weight rods.
• 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 shoulderblades pinched together.
Make sure all of motion occurs in torso.
• Move only as far as muscles will take you and
eliminate uncontrolled momentum.
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 shoulderblades
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:
Abdominal bar
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 a hook to each of
the D rings. Place the harness on your
shoulders letting the handles hang over
your chest. Grab both handles. With
high resistance, a cross arm opposite-
handle grip may be used.
• Lower back can start at 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
… 54 …


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