Bowflex 003-3211-120108A Benutzerhandbuch
Seated (Resisted) Abdominal Crunch - Spinal Flexion
Muscles Worked
Rectus Abdominus, Obliques
Machine Set-Up
•
Adjust the bench to a 45° incline.
•
Chest Bar pulleys
•
Handgrips
•
Attach the clips to the Power Rod®
resistance rods.
Success Tips
•
Do not lift your head or chin. Your head
should follow the rib motion rather than
lead it.
•
Maintain normal neck posture.
•
Tighten your abs throughout the entire
exercise and relax only at the end of
each set.
•
Move slowly to eliminate momentum.
•
Exhale during the upward movement
and inhale during the downward
movement.
Abdominal Exercises
Exercises
Leg Exercises
Leg Press
Muscles Worked
Gluteus Maximus
Machine Set-Up
•
Remove the bench and seat rail knob
•
Chest Bar pulleys
•
Leg Press Belt
•
Attach the clips to the Power Rod®
resistance rods
Success Tips
•
Keep your chest lifted, spine aligned, abs
tight and a very slight arch in your lower
back.
•
Bend from hip during movement, not
from waist.
Owner’s Manual
28
Owner’s Manual
29