Bowflex Exercises
Bowflex is a registered trade mark brand name owned by Nautilus Inc. The production of Bowflex machines began in 1986. The machines are designed for home use with the purpose of offering multiple exercises in one unit. Most people are familiar with the Bowflex home gym. As of 2010, there are seven different home gyms offered by Bowflex. The Bowflex classic (the basic model) has over 30 exercises and comes with a five year warranty.
Other People Are Reading
-
Bowflex Classic Abdominal Exercises
-
There are several different options to do crunches that isolate various parts of your abdominals. Do a standard crunch by adjusting the bench to its flat position and placing your feet against the base of the machine so your knees are bent at a 90 degree angle. Cross your arms over your chest and roll your shoulders up until they are at the same level as your knees. After a short pause, lay back down and repeat. Don't forget to breathe out while contracting your muscles and breathe in on your way back down.
Another ab exercise called the reverse crunch entails adjusting the bench to a 45 degree angle. Set the level of resistance you want at the back of the machine. Sit on the bench and lay back against its top half. Place each of your feet on either side of the bench on the floor. Reach over your shoulders and grab the handle on each side with each hand. Sit up, while grasping the handles and keeping your elbows bent at 90 degrees. After a pause, lean back down.
Bowlfex Classic Chest Exercises
-
Perform the classic bench press by adjusting the bench to a 45 degree angle. Lay back against the top of the bench and grasp each handle by reaching over your shoulders. Make sure your palms are forward on the handles. Push the handles forward by slowly pushing your arms out until they're straight. Repeat after a short pause. Breathe out by pushing and in on your return. Two variations of this exercise are the incline and decline bench press. For the incline press, push your arms slightly upward toward the ceiling, rather than right in front of you. For the decline press, push your arms slightly downward toward the floor.
-
Bowflex Classic Leg Exercises
-
The various leg exercises on the machine may require the belt attachment or the leg attachment. Both attachments come with your machine, along with instructions for attaching them.
The prone leg curl will work your hamstrings. Lay on the bench, belly down, with your feet facing the back of the machine. Put your feet in the handles. Place your arms in front of you on the floor for support. Pull on the handles by raising your calves until your knees are at a 90 degree angle, then slowly bringing them back down and repeat.
To do the seated calf raise, remove the longest part of the bench. The short seat remaining can now glide back and forth. Sit on it, facing the back of the machine. Attach the leg press belt and place it behind you so the widest part is on the small of your back. Place your toes on the frame of the machine in front of you with your knees slightly arched. Press the balls of your feet to the frame, pull your heels toward your knees and allow them to return to the original position after a short pause. Repeat.
-
References
Resources
- Photo Credit Jupiterimages/Comstock/Getty Images
