The Bowflex range of resistance machines is produced by Nautilus Incorporated of the United States. Designed using flexible polymer bars--called power rods--instead of weights for resistance, Bowflex strength training multi-gyms are designed for home and light commercial use. Offering between 35 and 90 exercises, depending on the model, Bowflex machines are lighter and take up less space than traditional home multi-gyms.
Upper Body Push and Pull Workout 1
By alternating pushing and pulling exercises, you make the most of your workout time by cutting your rest periods in half. This is ideal for timed-crunched exercisers. This first workout focus on your latisimus dorsi muscles in your back and your shoulder muscles. Perform two to three sets of eight to 12 repetitions of each exercise.
To do lat pull downs, attach the lat bar to the overhead anchor point and sit directly below the bar. Using an overhand shoulder-width grip, pull the bar down to your upper chest. Slowly return to the starting position and repeat.
Sit on the exercise bench to do seated shoulder presses, grasp a handle in each hand and raise your hands to shoulder-level. Keep your feet flat on the floor and your lower back slightly arched, press both hands up above your head. Lower your hands back to shoulder level and then repeat.
Upper Body Push and Pull Workout 2
This workout focuses on the pectoralis major muscles of your chest and the upper back muscles that oppose them. Perform two to three sets of eight to 12 repetitions of each exercise.
Chest Press - lie on your back on the exercise bench to do the chest press. Grasp the low pulley handles. Position your hands so they are outside of your shoulders and your hands are facing down your body. Extend your arms and push the handles out to arms' length. Bend your arms to return to the starting position.
Attach a handle to the low pulleys and sit on the exercise bench to do seated rows. Extend your legs in front of you keep your knees slightly bent. Sit up straight. Keeping your torso still, bend your arms and pull the handles into the sides of your ribs. Extend your arms to return to the starting position.
Arm Workout
Most upper body exercises use your arms but this workout isolates your biceps and triceps for maximum muscle-toning benefits. Perform two to three sets of eight to 12 repetitions of each exercise.
Grasp the low handles to do biceps curls. Stand with your feet hip-width apart and your hands by your sides. Keeping your elbows tucked in and your wrists straight, bend your arms and raise your hands to shoulder level. Slowly lower your hands back down to your sides and repeat.
For triceps push downs, attach a bar to the overhead pulley. Stand and grasp the bar with a narrow overhand grip. Pull your arms down and tuck your elbows into your sides--this is your starting position. Extend your elbows and push your hands down to your thighs. Bend your arms and slowly return to the starting position before repeating.
Leg Workout
This workout targets your leg muscles, particularly the quadriceps muscles at the front of your thigh. Perform two to three sets of eight to 12 repetitions of each exercise.
Sit on the leg extension unit with your feet behind the padded foot bar. Keep your upper body still, extend your legs against the resistance. Slowly lower your legs back to the starting position and repeat.
Attach the squat bar to the lat tower and lower pulley to perform squats. Position yourself so that your back is to the Bowflex and the squat bar is resting across your shoulders. Place your feet shoulder-width apart and turn them slightly outwards. Keeping your feet flat on the floor and your abs tight, bend your knees and sink down into a squat position. Push back up to the starting position by extending your knees and hips. Repeat for the desired number of repetitions.
References
- "The Bowflex Body Plan"; Ellington Darden; 2003
- Bowflex Home Gyms: Products
- "Bowflexercise: Bowflex Exercise the 12-Week Exercise and Nutrition Plan That Takes You to the Next Level"; George A. Baselice; 2002
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