Bowflex Revolution Uživatelský manuál stáhnout pdf (Strana 24)

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.

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