Bowflex Motivator 2 Manuel d'utilisateur

&Owner’s ManualFitness GuideWritten By: Tom Purvis, Registered Physical Therapist, Certified Strength Conditioning Specialist, and Head Trainer

Working OutA workout begins in your minds eye. With concentration and visualization you can approach your workout with a positive, constructive attitu

20 MINUTE BETTER BODY WORKOUTFREQUENCY: 3 DAYS PER WEEK (M-W-F) TIME: ABOUT 20 MINUTESStart by performing one set of each exercise. Warm up with a l

Body PartChestBackShouldersArmsExerciseBench PressSeated Lat RowsRear Deltoid RowsBiceps CurlFrench PressSets1-31-31-31-31-3Reps12-1512-1512-1512-1512

BODY BUILDINGFREQUENCY: 3 DAYS ON, 1 DAY OFF TIME: ABOUT 45-60 MINUTESBody building requires focused concentration and dedication to training, as wel

CIRCUIT TRAINING - ANAEROBIC/CARDIOVASCULARFREQUENCY: 2-3 TIMES PER WEEK TIME: ABOUT 20-45 MINUTESCircuit training is a great way to achieve the ben

TRUE AEROBIC CIRCUIT TRAININGFREQUENCY: 2-3 TIMES PER WEEK TIME: ABOUT 20-60 MINUTESCircuit training is a great way to achieve the benefits of stren

STRENGTH TRAININGFREQUENCY: 3 DAYS PER WEEK (M-W-F) TIME: ABOUT 45-60 MINUTESThis program is designed to emphasize overall strength development. Thi

Chest Exercises15CHEST FLY - Shoulder Horizontal Adduction (elbow stabilized)Muscles worked: This exercise emphasizes the chest muscles (pectoralis m

ONE ARM SEATED FLY - Horizontal Adduction (elbow stabilized)Muscles worked: This exercise emphasizes the chest muscles (pectoralis major), also invol

Chest ExercisesFINISHSTART17INCLINE BENCH PRESS - Shoulder Horizontal Adduction (and elbow extension)Muscles worked: This exercise emphasizes the ches

Table Of Contents Getting To Know Your Machine 1Using Your Machine 2Optional Equipment 4Warning 5Defining Your

FINISHSTARTShoulder Exercises18FINISHSTARTREAR DELTOID ROWS - Shoulder Horizontal Abduction (and elbow flexion)Muscles worked: This exercise emphasize

SEATED SHOULDER PRESS - Shoulder Adduction (and elbow extension)Muscles worked: This exercise emphasizes the front portion of the shoulder muscles (fr

FINISHSTARTFINISHSTARTShoulder Exercises20SHOULDER EXTENSION (elbows stabilized)Muscles worked: This exercise emphasizes your upper back (the latissi

SCAPULAR DEPRESSION Muscles worked: This exercise develops your lower trapezius muscles, which are stabilizing and moving your shoulder blades. This

22LYING FRONT SHOULDER RAISE - Shoulder Flexion (elbow stabilized)Muscles worked: This exercise emphasizes the front portion of the shoulder muscles (

Back ExercisesFINISHSTARTFINISHSTARTLYING LAT PULLDOWNS - ModifiedMuscles worked: This exercise emphasizes the latissimus dorsi, teres major and rear

WIDE PULLDOWNS with the Lat Tower - Shoulder Adduction (with elbow flexion)Muscles worked: This exercise emphasizes the latissimus dorsi, teres major

REVERSE GRIP PULLDOWNS with the Lat Tower - Shoulder Extension (with elbow flexion)Muscles worked: This exercise emphasizes the latissimus dorsi, tere

SEATED LAT ROWS - Shoulder Extension (and elbow flexion)Muscles worked: This exercise emphasizes the latissimus dorsi, teres major and rear deltoid mu

STIFF-ARM PULLDOWN with Lat Tower - Shoulder Extension (elbow stabilized)Muscles worked: This exercise emphasizes your upper back (the latissimus dors

CONGRATULATIONS on your commitment to fitness! By choosing Bowflex® to be your partner in your quest for fitness, you’ve chosen a machine that can del

TRICEPS PUSHDOWN with Lat Tower - Elbow ExtensionMuscles worked: This exercise emphasizes the triceps muscles located on the backs of the upper arms.

LYING TRICEPS EXTENSION - Elbow ExtensionMuscles worked: This exercise emphasizes the triceps muscles located on the backs of the upper arms.Starting

TRICEPS KICKBACKMuscles worked: This exercise emphasizes the triceps muscles located on the backs of the upper arm.Starting position: •Straddle the be

SEATED TRICEPS EXTENSION - Elbow ExtensionMuscles worked: This exercise emphasizes the triceps muscles located on the back of the upper arms.Starting

Arm ExercisesFINISHSTARTFINISHSTARTCONCENTRATION BICEPS CURL - Elbow Flexion (in supination)Muscles worked: This exercise emphasizes the biceps muscle

SEATED WRIST EXTENSIONMuscles works: This exercise develops the back and top parts of your forearms and is critical in helping to prevent injuries lik

REVERSE CURL - Elbow Flexion (in pronation)Muscles worked: This exercise emphasizes the deep arm muscle (brachialis) while involving the front forearm

STANDING WRIST EXTENSIONMuscles worked: This exercise emphasizes the back and top parts of your forearms. It also isometrically challenges your deep b

REVERSE CRUNCH - Spinal FlexionMuscles worked: This exercise works your entire abdominal area including your upper and lower front abs (rectus abdomin

SEATED (RESISTED) ABDOMINAL CRUNCH - Spinal FlexionMuscles worked: This exercise emphasizes the abdominal area including the upper and lower front abs

Power Rod® ResistancePower Rod® units are made from a special composite material. Your rods are sheathed with a protective black rubber coating. Each

TRUNK ROTATIONMuscles worked: This exercise involves most of the trunk muscles. It does not “spot reduce” or eliminate “love handles”. It should be no

FINISHSTARTFINISHSTARTLeg ExercisesLEG EXTENSION with attachment Muscles worked: This exercise emphasizes the muscles on the front of the upper thigh

SQUAT - with Lat TowerMuscles worked: This exercise strengthens and develops virtually all the muscles of your legs and buttocks area (gluteus maximus

STANDING HIP EXTENSION (Knee flexed)Muscles worked: This exercise strengthens and develops the muscles of your buttocks area (gluteus maximus). Remem

LYING LEG EXTENSIONMuscles worked: This exercise allows you to strengthen and develop the front part of your upper thighs (quadriceps muscle groups),

Leg ExercisesFINISHSTARTSEATED HIP ADDUCTIONMuscles worked: This exercise will not burn off fat from your inner thighs or make them smaller! There is

Exercise LogEXERCISE DATE DATE DATE DATE DATE DATEPlease feel free to make copies of this chart to continue your exercise log.SetsRepsResistanceSetsRe

Muscle ChartSternocleidomastoidPectoralis MajorAnterior DeltoidMedial DeltoidBicepsBrachialisExternal ObliquesBrachioradialisPronator TeresFlexor Carp

This manual is written and designed by industry professionals. If you have any questions regarding your Bowflex® Home Gym or any instructions found in

The Workout BenchYour Bowflex® Home Gym has three different bench positions. To adjust the bench simply remove the bench seat pin and move bench to th

Ankle Cuff : The ankle cuff fits snugly around your ankle and secures with a standard “hook & loop” set up. Attach the cable snap to the D-Ring

WARNING!Before beginning any exercise program con-sult your physician or health care profession-al. Only he or she can determine the exercise program

Defining Your GoalsYour body will do what you train it to do. That’s why it’s important to define your goals and focus on those goals. Here are some f

Cardiovascular Endurance is the ability of the heart and lungs to supply oxygen and nutrients to exercising muscles over an extended period of time. I