Home Gym Owner's Manual

START ACTION
START
FINISH
START ACTION
START
FINISH
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:
• 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 shoulder blades pinched together.
Make sure all of motion occurs in torso.
• Move only as far as muscles will take you and
eliminate uncontrolled momentum.
• Caution: Do not use heavy resistance. Pick a
weight that allows you to perform 12-15 reps.
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• 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 shoulder
blades 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:
Center Cross Bar – standard
position
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.
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• Place seat in lowest position.
• Attach the
Abdominal Crunch
Shoulder Harness by
snapping one hook to each of
the D rings. Place the harness
on your shoulders letting the
handles hang over your chest.
Grab opposite handles so that
your arms cross your chest.
• Lower back can start flat 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
46
Bowflex Xceed
™
Owner’s Manual
Costco_BFX_Xceed_OM_FINAL_print.indd 48 8/16/2006 3:41:23 PM