Seated (Resisted) Abdominal Crunch - Bowflex The Xtreme2 Owner's Manual & Fitness Manual

BOWFLEX °XTREME
2 Abdominal Exercises
Seated (Resisted) Abdominal Crunch--Spinal Flexion
Muscles worked:
Rectus Abdominus; Oblktues
Position:
Seated--facing outward
Accessory:
Hand Grips
Pulleys:
Center Cross Bar--Narrow Pulleys
Leg Extension:
Removed
Success Tips
• Lift your chest, keep your knees slightly
bent and feet on Standing Platform.
• Do not lift your head or chin--your head
should follow the rib motion rather than
lead it. Maintain normal neck posture.
• Tighten your abs through the entire
exercise, rest only at the end of each set.
• Move slowly to eliminate momentum.
• Allow exhalation up and inhalation down
without exaggerating breathing.
START
START
• Grasp the Hand Grips in both
hands, drawing them over your
shoulders. Rest the back of your
fists on your chest or shoulders,
pahns facing up.
• Lower back can start out flat or
in a normal arch, knees and hips
are bent and feet should be flat
on the Standing Platform.
FINISH
ACTION
• Tighten your abs and curl only
your torso, slowly moving your
ribs toward your hips. Move as
far as you can without moving
your hips or neck.
• Do not allow your lower back
to lose contact with the bench
during this entire exercise.
• Slowly reverse the motion,
returning to the start position
without relaxing your abs.
Seated (Resisted) Oblique Abdominal Crunch--Spinal Flexion/Rotation
46
Muscles worked:
Rectus Abdominus; Obliques
Position:
Seated--facing outward
Accessory:
Hand Grips
Pulleys:
Center Cross Bar--Narrow Pulleys
Leg Extension:
Removed
Success Tips
• Do not lift your head or chin--your
head
should follow the rib motion rather than
lead it. Maintain normal neck posture.
• Tighten your abs through the entire
exercise, rest only at the end of each set.
• Move slowly to eliminate momentum.
• Allow exhalation up and inhalation down
without exaggerating breathing.
START
START
• Cross one arm over the opposite
shoulder, grasp a Hand Grip, and
rest the hand on your shoulder
or chest, palm facing down.
• Lower back can start out flat or
in a normal arch, knees and hips
are bent and feet should be flat
on the Standing Platform.
FINISH i
ACTION
• Tighten your abs on the side with
the active arm, focusing on the
side of your ribs to the front of
your pelvis on that side.
• Slowly move diagonally, rotating
torso away from the side holding
the Hand Grip, ribs turned
toward the front of your pelvis.
• Crunch as deeply as you can,
keeping lower back on bench.
• Slowly reverse to the start
position without resting.
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