Bowflex ULTIMATE 2 Owner'S Manual And Fitness Manual Download Page 31

Page: 31 / 44

Abdominal Exercises

Seated (Resisted) Abdominal Crunch

— Spinal Flexion

START

ACTION

START

s 'RASPTHE(AND'RIPSIN

both hands, drawing them

over your shoulders. Rest

the back of your fists on

your chest or shoulders,

palms facing up.

s ,OWERBACKCANSTARTOUTFLAT

or in a normal arch, knees

and hips are bent and feet

should be flat on the floor.

s 4IGHTENYOURABSANDCURL

only your torso, slowly

moving your ribs toward

YOURHIPS-OVEASFARAS

you can without moving

your hips or neck.

s $ONOTALLOWYOURLOWER

back to lose contact with

the bench during this entire

exercise.

s 3LOWLYREVERSETHEMOTION

returning to the Start

position without relaxing

your abs.

FINISH

Muscles worked:

Rectus Abdominus; Obliques

Bench Position:

45˚ incline

Accessory:

Hand Grips

Pulleys:

Chest Bar

Success Tips

s $ONOTLIFTYOURHEADOR

chin—your head should follow

the rib motion rather than lead it.

-AINTAINNORMALNECKPOSTURE

s 4IGHTENYOURABSTHROUGHOUTTHE

entire exercise, relaxing only at

the end of each set.

s -OVESLOWLYTOELIMINATE

momentum.

s !LLOWEXHALATIONUPAND

inhalation down without

exaggerating breathing.

Seated (Resisted) Oblique Abdominal Crunch

— Spinal Oblique Flexion

START

ACTION

START

s #ROSSONEARMOVERTHE

opposite shoulder, grasp

a Hand Grip, and rest the

hand on your shoulder or

chest, palm facing down.

s ,OWERBACKCANSTARTOUTFLAT

or in a normal arch, knees

and hips are bent and feet

should be flat on the floor.

s 4IGHTENYOURABSONTHE

side with the active arm,

focusing on the side of your

ribs to the front of your

pelvis on that side.

s 3LOWLYMOVEDIAGONALLY

rotating torso away from

the side holding the Hand

Grip, ribs turned toward the

front of your pelvis.

s #RUNCHASDEEPLYASYOU

can, keeping lower back on

bench.

s 3LOWLYREVERSETOTHE3TART

position without resting.

FINISH

Muscles worked:

Rectus Abdominus; Obliques

Bench Position:

45˚ incline

Accessory:

Hand Grips

Pulleys:

Chest Bar

Success Tips

s $ONOTLIFTYOURHEADOR

chin—your head should follow

the rib motion rather than lead it.

-AINTAINNORMALNECKPOSTURE

s 4IGHTENYOURABSTHROUGHOUTTHE

entire exercise, relaxing only at

the end of each set.

s -OVESLOWLYTOELIMINATE

momentum.

s !LLOWEXHALATIONUPAND

inhalation down without

exaggerating breathing.

Summary of Contents for ULTIMATE 2

Page 1: ...uide Special Edition Includes Dr Ellington Darden s Six Week Fast Fat Loss Body Leanness Program Shown with optional accessories 000 4302 091530 D Purchased Sept 9 2014 by Alessandro MK Purchased Sept...

Page 2: ...edness dizziness or shortness of breath while exercising stop the exercise and consult your physician s 4HIS MACHINE IS MEANT FOR INDIVIDUAL CONSUMER use only and is not meant for use by institutions...

Page 3: ...you do so using Power Rod Resistance Get to Know Your Bowflex Ultimate 2 Lat Bar Lat Bar Rests Pulley Frame Rod Hook Bench 6ERTICAL AIN RAME Seat Seat Rail Cable Rod Box Adjustable Pulley System Pull...

Page 4: ...o create your desired resistance level To hook multiple rods up to one cable bend the closest rod toward the cable and place the cable hook through that rod cap You can then hook up the next closest r...

Page 5: ...s while moving your hands together Do not lock elbows s 2ETURN TO 3TART POSITION keeping your wrists at shoulder width and in line with the cables START ACTION START FINISH Chest Fly Shoulder Horizont...

Page 6: ...TRAVEL behind your shoulders s EEP SHOULDER BLADES PINCHED together and maintain good spinal alignment Incline Bench Press Shoulder Horizontal Adduction and elbow extension START ACTION START s RASP A...

Page 7: ...IGHT ERECT POSTURE as your trunk rotates with the punch s EEP KNEES BENT AND FEET ON FLOOR s AINTAIN GOOD SPINAL ALIGNMENT Lying Cable Crossover Shoulder Adduction elbow stabilized START ACTION START...

Page 8: ...n a slightly bent position throughout the movement s 3TOP WHEN YOUR UPPER ARMS are straight out to the sides level with your shoulders s 3LOWLY RETURN TO THE STARTING position keeping your chest muscl...

Page 9: ...leys Chest Bar SuccessTips s AINTAIN A ANGLE BETWEEN your upper arms and torso during motion s EEP KNEES BENT AND FEET ON FLOOR s 4O WORK ONE ARM AT A TIME PLACE non working hand on bench to stabilize...

Page 10: ...CH IN YOUR lower back as you raise your arms but keep your spine steady and tight s EEP ABDOMINALS TIGHT AND maintain good spinal alignment Front Shoulder Raise Shoulder Flexion elbow stabilized START...

Page 11: ...LAT on floor s EEP YOUR LATS TIGHTENED throughout the motion s EEP ABDOMINALS TIGHT AND maintain good spinal alignment s 2ELEASE YOUR SHOULDER BLADES AT the end of each rep and initiate new rep by ret...

Page 12: ...EEP YOUR SPINE ALIGNED AND A slight arch in your lower back s AINTAIN A ANGLE BETWEEN upper arms and torso throughout exercise s O NOT SLOUCH FORWARD OR USE your arm muscles to assist this motion Kee...

Page 13: ...CREASE THE ARCH IN YOUR lower back while you are lifting your arms Reverse Fly Shoulder Horizontal Abduction elbows stabilized in slight flexion START ACTION START s 3IT ON THE ENCH FACING THE Power R...

Page 14: ...rward Accessory Hand Grips Pulleys Chest Bar SuccessTips s EEP KNEES BENT AND FEET FLAT on floor s EEP ABDOMINALS TIGHT AND maintain good spinal alignment s O NOT INCREASE SWING ARMS upward or move tr...

Page 15: ...OTATE YOUR SPINE TO GET additional range of motion Try for pure external rotation of your SHOULDER ORE IS NOT BETTER s 5SE LIGHT RESISTANCE ONLY 9OU should perform 12 15 perfect reps Rotator Cuff Inte...

Page 16: ...k s NITIATE THE MOVEMENT BY lowering your shoulders down and together s EEPING YOUR ARMS STRAIGHT continue by slowly moving your hands in an arc toward your legs s 3LOWLY RETURN TO THE STARTING positi...

Page 17: ...in your lower back s EEP YOUR LATS TIGHTENED throughout this exercise s 2ELEASE YOUR SHOULDER BLADES at the top of each rep Initiate each new rep by depressing your shoulder blades Low Back Extension...

Page 18: ...Hands should be no wider apart than your elbows beginners may narrow their grip to increase comfort s EEP YOUR SPINE ALIGNED ABS TIGHT and a slight arch in your lower back Narrow Pulldowns with Hand G...

Page 19: ...r s O NOT BEND YOUR TORSO FORWARD s EEP YOUR CHEST LIFTED AND maintain spinal alignment s 2ELEASE YOUR SHOULDER BLADES at the end of each rep Initiate each new rep by pinching your shoulder blades Rev...

Page 20: ...lades s EEP YOUR SPINE ALIGNED CHEST lifted Wide Pulldowns with Grips START ACTION START s ACING THE 0OWER 2OD units grasp the handles with an overhand grip then sit on the bench s 0OSITION YOUR THIGH...

Page 21: ...maintain a slight arch in lower back s 4IGHTEN THE TRICEPS THROUGHOUT the exercise using controlled motion French Press Elbow Extension overhead START ACTION START s 3IT ON THE BENCH FACING away from...

Page 22: ...TED SPINE aligned and a slight arch in your lower back s 4IGHTEN THE TRICEPS THROUGHOUT the exercise using controlled motion CrossTriceps Extension START ACTION START s 3IT FACING AWAY FROM THE Power...

Page 23: ...aight Seated Biceps Curl Flexion in supination START ACTION START s 3IT ON THE BENCH FACING THE Power Rod units Keep one foot flat on the floor and bend the other leg bringing your foot up onto the be...

Page 24: ...WRISTS STRAIGHT s EEP CHEST LIFTED ABS TIGHT AND maintain a very slight arch in your lower back Reverse GripTricep Pushdown START ACTION START s 3TAND ON THE PLATFORM facing the Power Rod units s RASP...

Page 25: ...Tricep Kickback START ACTION START s 3TRADDLE THE BENCH FACING the Power Rod units bend forward at your hips until your torso is parallel to the bench slightly arching your back s 3UPPORT YOURSELF WIT...

Page 26: ...ower back Seated Wrist Extension START ACTION START s 3IT FACING THE 0OWER 2OD units with your knees bent feet together and flat on the bench Sit far back enough on the bench to maintain physical and...

Page 27: ...earms at all times s O NOT INCREASE OR DECREASE THE bend in your elbow during this exercise keep all motion in the wrist s O NOT ROCK YOUR BODY BACK AND forth during wrist motion Reverse Curl Elbow Fl...

Page 28: ...time to make it easier to focus and isolate the front of your forearms or you can perform it with both arms simultaneously to save time Standing Wrist Extension START ACTION START s 3TRADDLE THE 3EAT...

Page 29: ...EEP YOUR UPPER ARMS MOTIONLESS and your wrists straight s EEP YOUR CHEST LIFTED ABS TIGHT and maintain a slight arch in lower back s 4IGHTEN THE TRICEPS THROUGHOUT the exercise using controlled motion...

Page 30: ...t exaggerating breathing s ONTRACT AS FAR INTO THE MOVEMENT as possible Lower under control Keep abs tight during entire motion Resisted Reverse Crunch Spinal Flexion START ACTION START s ACE THE 0OWE...

Page 31: ...MINATE momentum s LLOW EXHALATION UP AND inhalation down without exaggerating breathing Seated Resisted Oblique Abdominal Crunch Spinal Oblique Flexion START ACTION START s ROSS ONE ARM OVER THE oppos...

Page 32: ...oward the Power Rod units Grasp Hand Grip closest to you with both hands s 2AISE BOTH ARMS UP NEAR shoulder level hands extended over the leg closest to the Power Rod units s EEP YOUR ELBOWS SLIGHTLY...

Page 33: ...E SLOW CONTROLLED MOTION DO not kick into the extension s O NOT LET YOUR KNEES ROTATE outward during the exercise Keep kneecaps pointing up and straight forward Lying Leg Extension START ACTION START...

Page 34: ...LINE with your torso s 0AY CLOSE ATTENTION TO ALL alignment and stabilization issues on every part of every repetition Lunge START ACTION START s 2EMOVE THE BENCH assembly s IFT THE BENCH ASSEMBLY use...

Page 35: ...ssively arch your back s 9OU SHOULD FEEL TENSION IN THE outside of your calf throughout the entire motion Ankle Inversion START ACTION START s 3IT ON THE ENCH WITH ONE side to the Power Rod units s TT...

Page 36: ...s O NOT BEND FROM WAIST OR lower back Standing Hip Abduction START ACTION START s 3TAND TO ONE SIDE OF THE 3EAT Rail one side next to Power Rod units s 3ECURE OOT ARNESS ON THE FOOT furthest from the...

Page 37: ...or excessively arch your back s EEP YOUR SPINE STRAIGHT AND YOUR hips level do not raise your hips during motion s 5SE ONLY A SMALL RANGE OF MOTION Seated Hip Abduction START ACTION START s 3IT SIDEWA...

Page 38: ...ps s EEP YOUR CHEST LIFTED SPINE aligned abs tight and a very slight arch in your lower back s O NOT BEND FROM WAIST OR lower back Seated Calf Press START ACTION START s 2EMOVE THE BENCH AND unlock th...

Page 39: ...eat and sit facing the Power Rod units with the leg press belt attached your feet on the upright pulley frame s 4HE BELT SHOULD BE PLACED around the pelvis not the spine s 3TRAIGHTEN YOUR LEGS BUT DO...

Page 40: ...STAND on the platform on one side of the rail facing away from the Power Rod units s 3ECURE THE CUFF AROUND YOUR leg furthest from the rail just above your knee s 3TRAIGHTEN BUT DO NOT LOCK your othe...

Page 41: ...eep your chest up back flat as your hips move backward s OWER TO APPROXIMATELY at your knees s 3LOWLY RETURN UNDER control to the standing position FINISH Muscles worked Quadriceps Hamstrings LUTEUS A...

Page 42: ...NT YOUR KNEES AND FEET straight down and tighten your inner thigh muscles as if squeezing your knees together to stabilize s 3LOWLY BEND YOUR KNEES bringing your feet upward and then toward your hips...

Page 43: ...LIS s 6ASTUS EDIALIS Peroneus Longus Extensor Digitorum Longus Tibialis Anterior Posterior Deltoid Infraspinatus Teres Major Triceps Latissimus Dorsi Gluteus Medius Gluteus Maximus Adductor Magnus Ham...

Page 44: ...her trademarks are owned by their respective companies Nautilus Inc World Headquarters 16400 SE Nautilus Drive Vancouver WA 98683 1 800 NAUTILUS www nautilus com This manual is written and designed by...

Search results

Summary of Contents for ULTIMATE 2

Reviews:

Related manuals for ULTIMATE 2

Brands by name

Popular brands

Bowflex ULTIMATE 2, Owner'S Manual And Fitness Manual

Search results

Summary of Contents for ULTIMATE 2

Reviews:

Related manuals for ULTIMATE 2

Brands by name

Popular brands