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Bowflex

®

Body Leanness Program

The Bowflex

®

Body Leanness

Program

By Ellington Darden, Ph.D.

The following program was created
by Dr . Ellington Darden . It contains
a rigorous fitness and dietary program .
Please consult your physician before
beginning any fitness or dietary program .

Some of the names of the exercises
listed in this program have been
changed in order to match the
names of the exercises in this
manual . The exercises
themselves have

not

been changed, in
order to preserve
the integrity of Dr .
Darden’s Study .

FAST FAT LOSS

NOW!

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Содержание Xxtreme 2 SE

Страница 1: ...The Bowflex Xtreme 2 SE Home Gym Owner s Manual and Fitness Guide PN 001 7032 Rev A 02 08 2007...

Страница 2: ...refully before attempting to use your Bowflex Xtreme 2 SE home gym Also locate and read all warning labels that are posted on the machine It s important to understand how to properly perform each exer...

Страница 3: ...Wide Pulldowns w Hand Grips 39 Crossover Narrow Pulldowns w Hand Grips 39 Pulldowns 40 Stiff Arm Pulldowns 40 Seated Lat Pulldowns 41 Seated Wide Lat Pulldowns 41 Arm Exercises Triceps Pushdown w Hand...

Страница 4: ...x 82 208 cm high Workout Area 96 244 cm long x 78 198 cm wide Number of Exercises Over 70 Power Rod Resistance 210 lbs 95 kg Power Rod Upgradability 310 lbs 141 kg 410 lbs 186 kg User Weight Limit 30...

Страница 5: ...Caution Do not wear loose clothing or jewelry Set up and operate this machine on a solid level surface This machine is for Consumer use only Do not use additional means to increase the resistance lift...

Страница 6: ...rcise machine Please read all safety precautions and warning information prior to using your product Be sure to replace any warning label if damaged illegible or missing If you need replacement labels...

Страница 7: ...you need to replace a warning label please call 1 800 628 8458 to obtain a new label Safety Warning Labels Label 2 Caution safety label Location Back side of the lat tower Label 4 Caution safety labe...

Страница 8: ...Know Your Machine Power Rod Resistance Rods Rod Hook Lat Tower Seat Back Pad Seat Base Frame Platform Rod Caps Cable Hand Grip Rod Box Lower Pulley Squat Station Center Cross Bar Leg Attachment 50 Ben...

Страница 9: ...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 rod through the same cable hook Hooking up...

Страница 10: ...for every muscle group There are a few things you will need to remember to get the most from your Bowflex Xtreme 2 SE home gym Pulleys Slider Pulleys The Bowflex Xtreme 2 SE home gym comes with adjust...

Страница 11: ...Refer to the illustrations below for proper cable routing Abdominal Bar Center Cross Bar Seat Locking Pin The Seat Locking Pin securely fastens the seat bottom bracket to the seat support rail The lo...

Страница 12: ...alm is facing down Ankle Cuff Grip The cuff opening can be made larger to accommodate the ankle Simply insert your hand in the cuff and slide it away from the handle Insert your foot or ankle and tigh...

Страница 13: ...ure that all fasteners are in place and tightened Make sure that auxiliary cables for the lat bar and leg extension are securely fastened to the primary cables on the unit Always use the lock knob on...

Страница 14: ...l warning notices The safety and integrity designed into a machine can only be maintained when the equipment is regularly examined for damage and repaired It is the sole responsibility of the owner to...

Страница 15: ...your sport is to train for power using the correct joint movements as described in this manual Then practice the skill associated with your sport learning to apply this newly achieved power Body Compo...

Страница 16: ...cle groups that need the most training Remember your cardiovascular component Any fitness program must contain a cardiovascular fitness component to be complete So complement your resistance training...

Страница 17: ...e is the cool down Gradually reduce the level of exercise intensity so that blood does not accumulate in one muscle group but continues to circulate at a decreasing rate Remember to gradually move you...

Страница 18: ...n bored it is time to change your program You can increase your training with this split system routine that works opposing muscle groups on different days To do this you ll increase your resistance w...

Страница 19: ...or just want a variation to your normal routine Perform this program training 2 days resting 1 to 2 Perform all exercises to near failure stopping at the point that your technique starts to deteriorat...

Страница 20: ...ment as you lower the weight Move slowly on each rep Use a pace that would allow you to stop the movement instantly at any point in the rep Count three seconds up and three seconds down and work to fa...

Страница 21: ...ounds of Circuit 1 add one round of Circuit 2 Add additional rounds of Circuit 2 as your fitness level increases Repeat process with Circuit 3 Do not let your heart rate exceed 220 minus your resting...

Страница 22: ...2 Add additional rounds of Circuit 2 as your fitness level increases Do not let your heart rate exceed 220 minus your resting heart rate Perform each rep of each exercise slowly and with perfect techn...

Страница 23: ...s you move cramp the muscle at the point of full contraction and resist the movement as you lower the weight Move slowly on each rep Use a pace that would allow you to stop the movement instantly at a...

Страница 24: ...e wide position Key Points Maintain 90 angle between upper arms and torso throughout exercise Limit range of motion so elbows do not travel behind shoulders Keep shoulderblades pinched together and ma...

Страница 25: ...ut to sides 10 below shoulders Slowly press forward moving hands toward center Return to start position arms straight at shoulder width hands just above knees in line with cables Keep chest muscles ti...

Страница 26: ...ened Limit and control your range of motion Keep knees bent feet on Platform head back against Seat Back Pad To improve your pectoralis involvement pinch your shoulderblades together throughout moveme...

Страница 27: ...behind shoulders then slowly reverse the motion keeping rear shoulder muscles tightened Crossover Reverse Fly Shoulder Horizontal Abduction Elbows Stabilized Muscles worked Back portion of shoulder m...

Страница 28: ...nd as you go move elbows outward and backward keeping a 90 angle between upper arms and sides of torso Always point forearms in the direction of cables Move until elbows are slightly behind shoulders...

Страница 29: ...to nearly shoulder level Keep side of arm elbow facing out up throughout movement Slowly bring arms into start position without relaxing Seated Forearm Lateral Shoulder Raise Elbows Stabilized Muscles...

Страница 30: ...m forward then up to shoulder height Slowly return arms beside torso and repeat START FINISH Seated Shoulder Press Shoulder Adduction and Elbow Extension Muscles worked Front portion of shoulder muscl...

Страница 31: ...ts Motion should be slow and controlled Do not rotate spine to get addi tional range of motion Try for pure external rotation of shoulder joint More is not better Use light resistance only Pick a resi...

Страница 32: ...ntaining a slight arch in lower back Initiate by pinching shoulder blades together Continue movement by moving hands in an arc down and back toward hips Slowly return to start position START FINISH Sh...

Страница 33: ...and pinch shoul derblades Maintain a slight comfortable arch in lower back Keeping arms straight and pointing in the same direction of cables slowly move shoulder blades forward off bench Slowly retur...

Страница 34: ...ated Rear Delt Rows Elbow Flexion Cross your arms in front of you and grasp the Hand Grips right Grip in left hand and vice versa palms facing toward the floor Brace your heels against the end of the...

Страница 35: ...shoulderblades together slightly Lean forward from hips slightly letting out tension in the cables Keep chest lifted move entire torso up as a unit by pivoting at hips Slowly return to start position...

Страница 36: ...shoulderblades down completely tightening lats Control the return to start position by slowly moving arms overhead and releasing shoulderblades Standing Shoulder Pullover with Hand Grips Elbows Stabil...

Страница 37: ...d forearms in line with cables not forward Slowly return to start position Allow arms and shoulderblades to move up w o relaxing muscles Narrow Pulldowns with Hand Grips Shoulder Extension with Elbow...

Страница 38: ...at and knees bent Move elbows back as you bring hand grips to a point below chest Slowly reverse motion Keep knees bent and back flat Crossover Bent Over Row Muscles worked Back portion of shoulder mu...

Страница 39: ...ushing past sides of the body while keeping forearms pointing in direction of cable Slowly return to start position Crossover Seated Lat Rows Shoulder Extension and Elbow Flexion Muscles worked Latiss...

Страница 40: ...epressed towards hips and forearms in line with direction of cables Slowly return to start position allowing arms and shoulder blades to move up without relaxing muscles Back Exercises Reverse Grip Pu...

Страница 41: ...ms in line with direction of cables Slowly return to start position Allow arms and shoulderblades to move fully up without relaxing muscles Crossover Narrow Pulldowns Shoulder Extension with Elbow Fle...

Страница 42: ...ging them down and together Keep your arms straight moving your hands downward in an arc and slowly in toward your thighs Slowly return to the start position without relaxing muscle tension Muscles wo...

Страница 43: ...ulderblades to move up w o relaxing muscles Seated Wide Lat Pulldowns Shoulder Adduction with Elbow Flexion Muscles worked Latissimus dorsi teres major and rear deltoid Also involves biceps group Posi...

Страница 44: ...away from legs and up Stop at 90 Think about tightening triceps Slowly reverse arcing motion and straighten arms fully Triceps Hammer Pushdown Elbow Extension Muscles worked Triceps Position Standing...

Страница 45: ...way from legs and up Stop at 90 Think about tightening triceps Slowly reverse arcing motion and straighten arms fully START FINISH Arm Exercises Single Arm Pushdown Elbow Extension Grasp one Hand Grip...

Страница 46: ...r arm stationary Bend elbow moving hand in arcing motion across chest Stop motion when arm is straight then slowly reverse arc motion until elbow is back in start position Triceps Extension Elbow Exte...

Страница 47: ...s are bent again START FINISH Arm Exercises Rope Pushdown Elbow Extension Distance yourself from the Lat Tower but keep your feet on the Standing Platform Cross your arms and grasp the Hand Grips righ...

Страница 48: ...aighten elbow while keeping upper arm completely still When arm is straight slowly return to start position HammerTriceps Kickback Muscles worked Triceps Position Standing facing machine Accessory Han...

Страница 49: ...on moving elbows down and inward toward hips Slowly return to start posi tion keeping tension in back shoulder muscles Biceps Curl Elbow Flexion in Supination Muscles worked Biceps Position Standing...

Страница 50: ...Keep your elbows at your sides and your wrists straight Hammer Biceps Curl Elbow Flexion in supination Reach down and grasp the Hand Grips using the Hammer hold Press your upper arms into your sides a...

Страница 51: ...ard shoulder while keeping upper arm completely motionless and elbow pointing toward the floor at all times Slowly return to start position performing the same arc of motion Reverse Curl Elbow Flexion...

Страница 52: ...le keeping elbows at sides and upper arms completely still Slowly lower to start position by performing same arcing motion Reverse Barbell Biceps Curl Elbow Extension Muscles worked Biceps Position St...

Страница 53: ...keeping upper arms completely still Slowly return to start position without relaxing biceps Seated Biceps Hammer Curl Elbow Flexion Muscles worked Biceps muscles and brachioradialis Position Seated f...

Страница 54: ...rse returning to start position Muscles worked Biceps Brachialis Brachioradialis Position Standing facing outward Accessory Hand Grips Pulleys Lat Cross Bar and Squat Pulley Frame Leg Extension Remove...

Страница 55: ...scles and maintain a slight arch in lower back Bend arms 90 palms up Hold position throughout entire exercise Slowly curl fists towards front of forearms Keeping forearms still slowly let fists return...

Страница 56: ...ating 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...

Страница 57: ...aintain 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 b...

Страница 58: ...ward until legs are completely straight and knee caps are pointing up toward the ceiling Slowly return to start posi tion keeping tension in quads during movement Squat Muscles worked All muscles of l...

Страница 59: ...leg as far as you can without allowing ANY movement to occur at waist Slowly return to start position Standing Hip Extension Knee Extended Muscles worked Buttocks area gluteus maximus Position Standi...

Страница 60: ...waist Slowly return to start position Hip Flexion Knee Flexion Muscles worked Muscles on front of hips iliopsoas rectus femoris Position Standing to the left or right of machine facing away Accessory...

Страница 61: ...ht arch in lower back Push hips forward Slowly move trunk up until you are in standing position Glutes should be tight when reaching standing position Slowly return to start position Muscles worked Bu...

Страница 62: ...way from pulley 30 45 keeping hips and spine still Slowly return to start position without relaxing muscles Muscles worked Insides of thighs adductor muscle groups Also the outside of hip gluteus medi...

Страница 63: ...Single Leg Calf Raise Ankle Plantarflexion knee stabilized START ACTION START Stand on one foot with your toes balls of feet on the Standing Platform heels hanging over the edge Use the Hand Grips in...

Страница 64: ...us Rectus Femoris Vastus Lateralis Vastus Medialis Peroneus Longus Extensor Digitorum Longus Tibialis Anterior Posterior Deltoid Infraspinatus Teres Major Triceps Latissimus Dorsi Gluteus Medius Glute...

Страница 65: ...ise log EXERCISE DATE DATE DATE DATE DATE DATE Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets R...

Страница 66: ......

Страница 67: ...rous fitness and dietary program Please consult your physician before beginning any fitness or dietary program Some of the names of the exercises listed in this program have been changed in order to m...

Страница 68: ...simple exercise instructions and specific menus to use have been organized in the booklet you are now holding in your hands It s the next best thing to actually going through one of my research projec...

Страница 69: ...art of the effectiveness of the training depends on minimal rest between each exercise WARNING Before beginning this program consult your physician or healthcare professional Show this plan and your B...

Страница 70: ...Understand however that weight loss is not the best way to determine your success Fat loss is the key component To determine the amount of fat you ve lost you ll need to follow the instructions in th...

Страница 71: ...lead to inaccurate results Suprailium Stand relaxed Pick up a diagonal skinfold just above the crest of the hip bone on the right side of the waist Triceps Stand with right elbow flexed 90 degrees an...

Страница 72: ...are great but actually seeing differences from comparison photographs of yourself is quite satisfying Taking full length photographs is not difficult but to see the maximum difference between before a...

Страница 73: ...n W D Baun M R and Raven P B A nomogram for the estimate of percent body fat from generalized equations Research Quarterly for Exercise and Sport 52 380 384 1981 To Use The Nomogram 1 Locate the sum o...

Страница 74: ...low us to find the amount of fat Joe lost and the amount of muscle Joe gained Before fat weight 60 pounds minus after fat weight 36 pounds equals 24 pounds 10 8 kg of fat lost After lean mass weight 1...

Страница 75: ...m Below Navel Hips Right Thigh Left Thigh Percent Body Fat Before After Total Difference If you wish to send in your results to Nautilus Inc please send to Bowflex Results Nautilus Inc World Headquart...

Страница 76: ...ment for each repetition should be 4 seconds in the positive phase and 4 seconds in the negative Keep the motion slow and smooth When 12 repetitions are accomplished increase the resistance by approxi...

Страница 77: ...for dinner Detailed menus and food choices are included later in this manual If you must vary from the menu items try to stay within the 60 20 20 ratio of carbohydrates proteins and fats Avoid Too Muc...

Страница 78: ...water 3 8 l generates 123 calories of heat energy You ll be drinking from 1 to 1 5 8 US gallons 3 8 6 2 l of water each day on the following superhydration schedule Don t be surprised if you have to m...

Страница 79: ...includes a mid afternoon and late night snack to keep your energy high and your hunger low Begin Week 1 on Monday and continue through Sunday Week 2 is a repeat of Week 1 Calories for each food are no...

Страница 80: ...1 2 150 calories for Weeks 3 4 100 calories for Weeks 5 6 Women 150 calories for Weeks 1 2 100 calories for Weeks 3 4 50 calories for Weeks 5 6 Choose calories from 1 large banana 8 3 4 inches long 1...

Страница 81: ...lories for Weeks 1 2 100 calories for Weeks 3 4 50 calories for Weeks 5 6 Choose calories from 1 large banana 22 cm long 100 1 apple 7 6 cm diameter 100 1 2 cantaloupe 12 7 cm diameter 94 5 dried prun...

Страница 82: ...er popcorn microwave light Fruits Bananas large 8 3 4 inches 22 cm long apples 3 inch 7 6 cm diameter cantaloupes 5 inch 12 7 cm diameter dried prunes raisins Vegetables Lettuce tomatoes whole kernel...

Страница 83: ...nt to try a twist of lemon or lime added to the water from your tap Some people say it makes a significant difference in the taste Q I m a middle aged woman who gets black and blue marks on my legs wh...

Страница 84: ...not be your spouse brother sister or other family member You do not want normal interpersonal problems to interfere with the training Q Why won t you allow me to do aerobic dancing on my off days to s...

Страница 85: ...What happens if during a single meal you eat more than 400 calories if you re a woman or 600 calories if you re a man Don t panic Simply understand that you will sometimes backslide Learn to anticipa...

Страница 86: ...ld Headquarters 16400 S E Nautilus Drive Vancouver WA 98683 NOTE You are responsible for return shipping and for any damage or loss to merchandise that occurs during return shipment We highly recommen...

Страница 87: ...in materials or workmanship with the exceptions stated below This warranty is not transferable or applicable to any person other than the original purchaser Tampering with the unit will void the warra...

Страница 88: ......

Страница 89: ...y address Yes No Place of purchase Date of purchase Purchaser date of birth Gender Male Female Marital status Married Single Including yourself total number of people living in your household Examples...

Страница 90: ...rnings misuse mishandling accident or Acts of God such as floods or power surges Use in any commercial or institutional settings such as health clubs schools or recreation centers Consequential or inc...

Страница 91: ...when you contact the appropriate Nautilus office listed below INTERNATIONAL For technical assistance and a list of distributors in your area please call or fax one of the following numbers internation...

Страница 92: ...E Nautilus Drive Vancouver Washington USA 98683 1 800 NAUTILUS 1 800 628 8458 Bowflex Bowflex Xtreme Power Rod and the Bowflex logo are either registered trademarks or trademarks of Nautilus Inc All...

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