Bowflex 2 用户手册

Getting To Know Your Machine 

1

Using Your Machine 

2

About Your Bowflex Attachments

8

Safety

9

Defining Your Goals 

10

Exercising Properly

12

The Workouts:
The 20 Minute Better Body Workout 

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Advanced General Conditioning 

13

20 Minute Upper / Lower Body 

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Body Building 

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Circuit Training Anaerobic / Cardiovascular 

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True Aerobic Circuit Training 

17

Strength Training 

18

Chest Exercises:
Bench Press 

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Chest Fly 

19

Incline Bench Press 

20

Decline Bench Press

21

Resisted Punch 

21

Lying Cable Crossover 

22

Flat Barbell Bench Press

22

Shoulder Exercises:
Seated Shoulder Press 

23

Front Shoulder Raise 

23

Rear Deltoid Rows 

24

Standing Lateral Shoulder Raise

24

Seated Lateral Shoulder Raise

25

Scapular Protraction

25

Scapular Depression 

26

Shoulder Rotator Cuff — 

INTERNAL ROTATION

26

Shoulder Rotator Cuff — 

EXTERNAL ROTATION 

27

Shoulder Extension 

27

Shoulder Shrug 

28

Barbell Shoulder Shrug

28

Lying Front Shoulder Raise 

29

Reverse Fly 

29

Military Press

30

Back Exercises:
Lying Shoulder Pullover

31

Wide Pulldowns

31

Narrow Pulldowns

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Lying Lat Pulldowns

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Lying Narrow Lat Pulldowns

33

Low Back Extensions

33

Seated Lat Rows

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Lying Lat Fly

34

Reverse Grip Pulldowns

35

Scapular Retraction 

35

Stiff Arm Pulldown 

36

Barbell Bent Over Row

36

Arm Exercises:
French Press 

37

Lying Triceps Extension 

37

Lying 45 Degree Triceps Extension

38

Triceps Pushdown

38

“Rope” Pushdowns

39

Single-Arm Pushdown

39

Cross Triceps Extension

40

Triceps Kickback

40

Seated Triceps Extension

41

Standing Biceps Curl

41

Seated Biceps Curl

42

Seated Wrist Extension

42

Standing Wrist Extension 

43

Seated Wrist Curl 

43

Standing Wrist Curl

44

Reverse Curl

44

Lying Biceps Curl

45

Reverse Grip Barbell Curls

45

Barbell Curls

46

Abdominal Exercises:
Seated (resisted) Abdominal Crunch 

47

Seated (resisted) Oblique Crunch 

47

Reverse Crunch 

48

Resisted Reverse Crunch 

48

Trunk Rotation 

49

Abdominal Crunch 

49

Leg Exercises:
Leg Extension 

50

Leg Curl 

50

The Squat

51

Leg Press 

51

Lying (Prone) Leg Curl 

52

Standing Hip Extension

52

Standing Hip Flexion 

53

Seated Leg Curl 

53

Lying Leg Extension 

54

Seated (straight Leg) Calf Raise 

54

Standing Leg Kickback 

55

Kneeling Leg Kickback

55

Standing Hip Abduction 

56

Seated Hip Adduction 

56

Seated Hip Abduction

57

Ankle Inversion 

57

Ankle Eversion 

58

Deadlift

58

Stiff-Leg Deadlift

59

Fast Fat Loss Now
The Bowflex Body Leanness Program
By Dr. Ellington Darden            

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