User manual BOWFLEX POWER PRO

[. . . ] BOWFLEX POWER PRO ® ® FOR ALL POWER PRO MODELS Owner 's Manual wner Fitness Guide W Written By: T Tom Purvis, Registered Physical Therapist, Certified Strength Conditioning Specialist, and Head T Trainer for the National Academy of Sports Medicine. & Special Edition Includes: Dr. Ellington Darden's 6 Week Fast Fat Loss Body Leanness Program. B BOWFLEX FITNESS ® Table Of Contents Getting To Know Your Machine . . 10 The Workouts: The 20 Minute Better Body Workout . . 13 Circuit Training Anaerobic / Cardiovascular . [. . . ] Seated position: ·Sit facing the Power Rods, knees bent with one foot on the bench and one on the floor. ·Grasp the handle and rest the back of your upper arm, not your elbow, on the elevated knee. ·Maintain correct spinal alignment. Action: START ·Curl the forearm toward the upper arm, keeping your upper arm completely still. ·Slowly return to the starting position without relaxing the biceps. Key points: ·Do not rock the upper body while bending your elbow. ·Keep your chest lifted, trunk muscles tight and maintain a very slight arch in your lower back. FINISH CONCENTRATION BICEPS CURL ­ Elbow Flexion (in supination) Muscles worked: This exercise emphasizes the biceps muscles which are located on the front of your upper arms and are primarily responsible for bending your elbows. Starting position: ·Stand, one foot on the platform, one foot on the floor, and one side toward the Power Rods. ·With the hand closest to the Power Rods, grasp the handle. ·Keeping your back straight, bend at the hips and knees, until your trunk is parallel to the floor. Place the uninvolved hand on the thigh to help stabilize. ·Straighten your elbow and point your arm toward the floor. START Action: ·Curl handle away from the cable, then upward toward the shoulder while keeping the upper arm completely motionless and your elbow pointing directly toward the floor at all times. ·Slowly return to the starting position performing the same arc of motion. Key points: ·Keep the elbow pointing toward the floor at all times. ·Keep wrist straight ·Bend at the hips, not at the waist. ·Keep your back straight, chest up and maintain a very slight arch in your lower back. FINISH Arm Exercises SEATED WRIST EXTENSION Muscles works: This exercise develops the back and top parts of your forearms and is critical in helping to prevent injuries like tennis elbow. 39 Starting position: ·Sit facing the Power Rods with your knees bent and feet flat on the bench. ·Grasp the handles with your palms facing down and rest your mid-forearms on your upper legs with the elbows flared out to the sides. ·Be sure to sit far enough backwards on the bench to maintain tension throughout the exercise. ·Raise your chest, tighten your trunk muscles and maintain a very slight arch in your lower back. Action: ·Slowly curl the back of your fists toward the forearms. ·Slowly return to the starting position. START Key points: ·Move slowly and keep tension in the back of the forearms at all times. ·You can perform this exercise one arm at a time to make it easier to focus and isolate the back of your forearms, or you can perform it with both arms simultaneously to save time. FINISH STANDING WRIST CURL Muscles worked: This exercise emphasizes the front part of your forearms as well as increasing the strength of your grip. It also isometrically challenges your biceps muscles, located on the front part of your upper arms. Starting position: ·Remove the bench and stand on the platform facing the Power Rods. ·Bend down and grasp the handles with your palms facing forward. ·Stand with your upper arms and elbows by your sides. ·Lift your chest, tighten your trunk muscles and maintain a very slight arch in your lower back. [. . . ] You've been limiting your five meals per day to 300 calories if you're a woman, or 500 calories if you're a man. What happens if during a single meal you eat more than 400 calories if you're a woman, or 600 calories if you're a man?Simply understand that you will sometimes backslide. Learn to anticipate these urges and take corrective action. [. . . ]