Warm Up / Cool Down; Aerobic Rowing - Bowflex Motivator 2 Owner's Manual

Define Your Goals
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 that 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 doing light stretching
and performing light exercises on the Bowflex® Motivator® 2
home gym.
Cooling 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. Remember to gradually move
yourself into a relaxed state.
Muscles worked:
Pectoralis Major; Anterior Deltoids
Bench Position:
Removed, Free Sliding Seat
Accessory:
Leg Press Belt
Pulleys:
Chest Bar
Success Tips
• Maintain good spinal alignment. Keep chest
lifted.
• Bend from the hip during movement, not from
the waist.
• You may hold onto the Leg Press Belt to
improve stability.

Aerobic Rowing

START
• Remove the Bench and place the
Seat in Free Sliding position.
• Attach resistance and sit facing the
Power Rod® unit.
• Brace your feet against the
Chest Bar.
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.
— Warm Up or Cool Down
START

Warm Up / Cool Down

FINISH
ACTION
• Initiate movement by extending
your knees while simultaneously
bending your arms and pinching your
shoulder blades together.
• Control the return to the Start
position by slowly bending
your legs.
Warm Up/Cool Down