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Includes Instructions for Bowflex Power Pro. Attachments and. Upgrades. ASSEMBLY. MANUAL The Bowflex patented Power Rod resistance is covered by a. P. ®. ®. FOR ALL POWER PRO MODELS . By choosing Bowflex to be your partner, you've chosen a Please take your time to read through the entire manual. View and Download Bowflex Power Pro owner's manual online. Owners Manual. Power Pro pdf manual download. Also for: Powerpro, Xtl.
To keep your Bowflex in top condition check all fasteners and Rod Caps before each workout and tighten as needed. Clean the bench with a non abrasive cleaner after each use. Page 8: Optional Equipment Optional Equipment Bowflex is constantly working to provide you with the latest innovation and information to help you reach your goals. Page 9: Warning Keep out of the path of the Power Rods when exercising and make certain that observers Keep cables and Power Rods bound with also stand clear of the Bowflex when the the rod binding strap when the Bowflex is Power Rods are in use. Here are some fitness components that will help you define your goals and choose your fitness program. Muscle Strength is the maximum force that power using the correct joint movements, as you can exert against resistance at one time.
Components for this Locate the Vertical Mainframe. Page 8 Step 6: Components for this Now locate the Bench. Turn Bench upside down.
Bench Cup Step 7: Now locate the Incline Support Bracket.
Page 9 Step 8: Components for this Place Bench onto the Bowflex. Locate Nonskid Pads. Remove paper backing to expose the adhesive surface. Adhere Nonskid Pads to Pulley Frame as shown. Page This attachment comes complete in one box, with everything you need to assemble your new accessory. It is helpful to have the crescent wrench to hold one end of a bolt while tightening with the other. Step 2: Page 12 Thread cable through Pulley and Hook Loop around metal tube on each side as indicated below.
Slide Foam Pads onto metal tube and insert End Caps. Assembly Instructions Assembly Instructions attachment may or may not be included.
Thank you for choosing the Bowflex Chest Bar Attachment. Slide Seat to end of seat rail and lower to flat position. Page 15 Tighten securely. Once you finish installing your chest bar, go back to page 8, step 4 and continue assembling your Bowflex. Step 7: Secure with bolts that were set aside. Page 16 The Chest Bar has two positions.
Standard Position is the way it came, approximately the same width as the U-Bar that was previously attached to your Power Pro. Extended Position for enhancing your chest and shoulder exercises.
To extend your bar, simply un Depending on the machine and accessories you ordered, this Assembly Instructions attachment may or may not be included.
Remove the long portion of the Bench. Place the cross bar so the curved ends are facing downward and they rest on the bottom of the pulley frame. Page 19 Flanges Step 5: Tighten Wing Nuts onto end of bolts and tighten Slide upper half onto lower half.
Page 21 Replace Bench. Do this on both sides. Hook up the 30 pound Power Rods on each side at this time. Squat Attachment Cable Ends. Be sure to remove Squat Plate before folding and transporting the Bowflex. Keep back flat - do not arch. Lift with your legs not Keep your knees bent and head up. Keep your knees bent and your head up. Working Out Warming Up bly hold your breath. Do not exaggerate breathing. Depth on the Bowflex.
Aerobic Rowing Position: Warm up with a light resistance that you can perform easily for 5 reps without fatiguing. Do this routine when you are limited in time or just want a variation to your normal routine. Perform this program training 2 days, resting 1 to 2. Train each muscle group to failure before moving on to the next exercise. Do not neglect any muscle group. If needed, include an aerobic activity to increase your caloric expenditure and help to reduce your body fat levels to achieve a defined muscular look.
The idea is to move quickly from exercise to exercise, taking only as much rest between sets as it takes to set up the next exercise less than 20 seconds. By returning to the aerobic rowing exercise between each set you are increasing your aerobic capacity, endurance and burning fat as energy.
This is an advanced routine to be used only after you have progressed from the advanced general conditioning routine and only after you have perfected your exercise techniques.
Work each set to near exhaustion. This exercise emphasizes the chest muscles pectoralis major , especially the upper portion.
It also involves the front shoulder muscles anterior deltoid, a portion of the middle del- toid and the triceps, which are located on the back of the upper arm. This exercise emphasizes the chest muscles pectoralis major , also involving the front shoulder muscles anterior deltoid, a portion of the middle deltoid and the triceps, which are located on the back of the upper arm.
This exercise involves the entire chest muscle, the front shoulder muscles anterior deltoid, a portion of the middle deltoid and the triceps, which are located on the back of the upper arm. This exercise emphasizes the chest muscles pectoralis major , especially the lower portion. This exercise emphasizes the front portion of the shoulder muscles front deltoids as well as the front part of the middle deltoids , the upper back muscles upper trapezius , and the triceps muscles located on the backs of the upper arms.
This exercise emphasizes the back portion of the shoulder muscles the rear deltoids, as well as the rear portion of the middle deltoids. Starting position: This exercise emphasizes the serratus anterior muscles, the muscles that can be seen on the side of the rib cage, and are involved in pushing movements when the arms are kept straight and the scapula are allowed to move forward.
This exercise emphasizes the front rotator cuff muscle subscapularis. Maintain good spinal alignment. This exercise emphasizes your upper back the latissimus dorsi, teres major and rear deltoid muscles , as well as the muscles between your shoulder blades middle trapezius and rhomboid muscles. The triceps muscles, located on the back of the upper arms, are worked throughout the entire motion as they try to prevent the elbows from bending. This exercise emphasizes the front portion of the shoulder muscles front deltoids as well as the front part of the middle deltoids.
This exercise emphasizes the latissimus dorsi, teres major and rear deltoid which make up the large pulling muscles of your upper back. It also involves the muscles on the front of your upper arms the biceps group which are responsible for bending your elbows.
This exercise emphasizes the latissimus dorsi, teres major and rear deltoid which make up the large pulling muscles of your upper back and eliminates the biceps from the movement. This exercise emphasizes the latissimus dorsi, teres major and rear deltoid muscles which make up the large pulling muscles of your upper back.
The biceps muscles on the front of the upper arm are also involved in this movement. This exercise emphasizes the latissimus dorsi, teres major and rear deltoid which make up the large pulling muscles of your upper back, as well as involving your biceps which are located on the front of your upper arms.
This exercise emphasizes your upper back the latissimus dorsi, teres major and rear deltoid muscles , as well as the muscles between the lower part of your shoulder blades lower trapezius muscles. This exercise emphasizes the triceps muscles located on the backs of the upper arms.
These muscles are responsible for straightening your arm and assist in any upper body pushing or pressing motion. Bend the knees and place your feet flat on the floor. This exercise develops the triceps muscle located on the back of the upper arm.
This exercise emphasizes the biceps muscles which are located on the front of your upper arms and are primarily responsible for bending your elbows. Seated position: This exercise develops the back and top parts of your forearms and is critical in helping to prevent injuries like tennis elbow. This exercise emphasizes the deep arm muscle brachialis while involving the front forearm muscle brachioradialis and the biceps as well.
This exercise emphasizes the back and top parts of your forearms. It also isometrically challenges your deep biceps muscles brachialis , located on the front part of your upper arms. This exercise works your entire abdominal area including your upper and lower front abs rectus abdominus and your side abs obliques. This exercise emphasizes the abdominal area including the upper and lower front abs rectus abdominus and the side abs obliques.
This exercise involves most of the trunk muscles. It should be noted that rotation is more limited in the spine than most people realize and should be performed with minimal resistance, and always in proper alignment. This exercise emphasizes the muscles on the front of the upper thigh quadriceps muscle group which are responsible for straightening your leg against resistance.
This powerful muscle group helps to provide stability for the knee joint and is essential for producing power in running, jumping and lifting activities. This exercise develops overall lower body pushing strength, primarily emphasizing your knee extensors on the front of your thighs quadriceps , your hip extensors muscles on your rear gluteus maximus , as well as on your inner thighs adductor muscle groups.
This exercise strengthens and develops the muscles of your buttocks area gluteus maximus. Do not do this exercise if you believe it will remove fat from this area.
Do it to strengthen and build these muscles. This exercise emphasizes the hamstring muscle group biceps femoris, semimembranosus, semitenonosus on the back of the thigh. This exercise is great for emphasizing the muscles of your lower leg or calf gastrocnemius and soleus , that are responsible for raising and lowering your heels at the ankle joint. Strength and power in these muscles are essential for all sports and daily activities. This exercise allows you to strengthen and develop the front part of your upper thighs quadriceps muscle groups , helping to increase your muscular stability at the knee joints.
This exercise will not burn off fat from your inner thighs or make them smaller! There is no exercise that will burn fat from a specific area. This exercise will, however, strengthen the muscles on the insides of your thighs adductor muscle groups. It also works the muscles on the outside of your hip gluteus medius on the side that you are standing on.
This exercise strengthens and develops the muscles on the outside of your lower legs peroneals. These muscles are essential for standing balance and lateral agility of the ankle. By Dr. Fast Fat Loss Now Physical Therapy field has caused the authors of this manual to caution against performing this exercise because of the unnatural twisting movement created in the shoulder joint.
For you to get the best possible results, you must be willing to exercise very intensely on the Bowflex machine and adhere to a strict eating plan. Only he or she can determine if this course is appropriate for your particular age and condition.
If you Page 59 Measurements If you would like to measure your personal before-and-after results, there are several steps you need to take. It is important that you accurately perform each task, then at the end of the six-week program, repeat the process in the same manner.
Body Weight: Remove clothing and shoes and record your the best way to determine your success. Page 60 Measurements Skinfold Measurements To accurately track your progress through this six-week program, it is necessary to take skinfold measurements.