Bowflex Revolution - Manual (Page 24)

22
Exercising Properly
Working Out
A workout begins in your mind’s eye. With concentration and
visualization you can approach your workout with a positive,
constructive attitude. A good pre-workout mental routine is
to sit and relax, so you can focus on what you are about to do
and think about achieving your end goal.
Warming Up
We recommend that you warm up by rowing on the Bowflex
Revolution ® home gym.
Aerobic Rowing Position:
Aerobic rowing on the Bowflex Revolution ® home gym is
done using the hand grips connected to the pulley cables
• Remove bench, unlock the seat by pulling the pop pin and
locking it in the out position by rotating the pop pin. This
allows the seat to move freely along the rail without locking
into any one position.
• Sit on the seat facing the SpiraFlex ® resistance packs.
• Move the arms into position 4 or 5.
• Position the arches of your feet on the footrest of the
machine, knees bent comfortably.
• Grasp the hand grips and sit up straight with your spine in
good alignment.
Motion :
• Initiate the movement by extending the knees while
simultaneously bending the arms and pinching the shoulder
blades together.
• With the arms passing by the sides of your trunk, the
handles should be near your torso as the knees near
extension.
Key Points:
• Do not lose spinal alignment — keep your chest lifted.
• If you bend forward during the return, bend at the hips, not
the waist.
Breathing
The most important part of breathing during exercise is, quite
simply, that you do it. Breathing in or out during the actual
performance is not dependent upon the direction of air flow
relative to exertion. It is, in fact, a mechanical process that
changes the position of your spine as your rib cage moves.
Here are some tips for breathing:
1) Be cautious when you are concentrating or exerting
effort. This is when you will probably hold your breath.
DO NOT hold your breath. Do not exaggerate breathing.
Depth of inhalation and exhalation should be natural for the
situation.
2) Allow breathing to occur naturally. Don’t force it.
Performing Your Routine
The workout portion of your fitness routine is the series of
exercises devoted to your particular goals. Remember, make
sure to have fun!
Cool Down
An essential part of the exercise routine is the cool down.
Gradually reduce the level of exercise intensity so that blood
does not accumulate in one muscle group, but continues to
circulate at a decreasing rate. We recommend the rowing
exercise for the cool down. Remember to gradually move
yourself into a relaxed state.