Bowflex Machine Exercises
The Bowflex machine is a versatile home gym that provides weighted resistance from cables during strength training. The Bowflex offers possibilities for a full-body workout with several different models to choose from. Bowflex machines are not inexpensive but are reasonably priced for a home gym system. Bowflex also sells adjustable dumbbells and a Treadclimber machine.
Other People Are Reading
-
Bowflex Home Gym Machines
-
The Bowflex home gym offers a variety of exercises for every muscle muscle group including the core. Optional leg presses are also available for purchase. You can do chest presses, chest flyes, lat pull-downs, rows, biceps curls, tricep extensions, shoulder presses, leg curls, leg extensions, oblique twists, side lifts and ab crunches.
Bowflex TreadClimber Machine
-
The TreadClimber can do three motions. It is like three machines in one. You can walk forward on the foot sections like a treadmill, move up and down on them like on a stairclimber, or move in circles like on an elliptical trainer. Bowflex claims that its TreadClimber will burn twice as many calories in 30 minutes as a regular treadmill. There are 12 different intensity levels to choose from.
-
Frequency of Exercise
-
Strength training exercises on the Bowflex should be done at least three times a week, though you can use it 6 days if you do targeted training. For example, you can do one body part for each day a week, plus one rest day. One day can be devoted to chest, back, legs, biceps, triceps or shoulders. To build muscle do three to four sets of 8 to 10 reps. To work endurance and stabilization with some toning, do two to three sets of 12 to 20 reps. The TreadClimber machine should be used three times a week for 30 minutes.
Types of Exercise
-
The Bowflex Home Gym offers constant-resistance, which is different than the less popular style of training called variable resistance. This form of strength training will build strength and tone in concentric, eccentric, and isometric ways by putting consistent resistance against the muscles.
Warning
-
The human body will adapt to any routine, no matter how difficult. The Bowflex offers more than one type of exercise per body part. For example, you can do chest presses and chest flyes. However, cross training in a sport or taking a break from the Bowflex and hitting the free weights or resistance cables will shock your body and break the cycle of adaptation that leads to plateaus. Also, don't overdo it. It is one thing to see a large 30-lb. dumbbell and realize that may be too heavy to lift, but the Bowflex has cables with numbers on them that may not seem as challenging. Start with light cable and work your way up slowly.
-
