Bowflex Motivator 2 Owners Manual - Page 33

Define Your Goals Working Out Breathing 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. 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. Cooling Down 2) Allow breathing to occur, naturally, don't force it. 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. Warm Up / Cool Down Aerobic Rowing - Warm Up or Cool Down Muscles worked: Pectoralis Major; Anterior Deltoids Bench Position: Removed, Free Sliding Seat Accessory: Leg Press Belt Pulleys: Chest Bar START FINISH 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. 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. 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 31