Bowflex REVOLUTION Owner's Manual page 70

68
Kneeling "Wood Chop" – High to Low Trunk flexion with rotation
Muscles worked:
Rectus Abdominus, Obliques, and Serratus
Anterior
Bench Position:
Removed
Accessory:
Long hand grips
Adjustable Arm Position:
0 or 1
Success Tips
• This exercise must be performed
correctly, failure to do so could result in
injury (use a light resistance).
• Keep all motion in your torso.
• Move only as far as your muscles will
take you. Do not use momentum to
increase your range of motion.
Muscles worked:
Rectus Abdominus, Obliques, Spinal Erec-
tors and Serratus Anterior
Bench Position:
Removed
Accessory:
Long hand grips
Adjustable Arm Position:
9
Success Tips
• This exercise must be performed
correctly, failure to do so could result in
injury (use a light resistance).
• Keep all motion in your torso.
• Move only as far as your muscles will
take you. Do not use momentum to
increase your range of motion.
abdominal exercises
START
• Stand off to one side of the
platform and kneel down on
the knee closest to the engine
angled about 45° away from the
platform.
• Raise your arms above your
head and grab the handle
closest to you with both hands.
• Arms extended toward the
pulley.
• Keep the elbows slightly bent.
Kneeling Low to High Trunk Rotation
START
• Stand off to one side of the
platform and kneel down on
the knee closest to the engine
angled about 45° away from the
platform.
• Reach across and down, grab
the handle closest to you with
both hands.
• Arms extended toward the
pulley.
• Keep the elbows slightly bent.
START
START
FINISH
FINISH
• Tighten the entire abdominal area
and slowly rotate your rib cage
and arms away from the pulley
toward your opposite knee.
• Slowly reverse the motion,
returning to the Start position
without losing muscle tension.
FINISH
FINISH
• Tighten the entire abdominal area
and slowly rotate your rib cage
and arms up and away from the
pulley toward your opposite knee
and slightly above your head.
• Slowly reverse the motion,
returning to the Start position
without losing muscle tension.