While many individuals like to strength train with free weights, others prefer walking and jogging to increase cardiovascular health. Many companies produce exercise equipment that helps you perform a broad range of exercises, including strength training and cardiovascular exercises. Bowflex supplies a wide range of exercise equipment that individuals can use at home or in their local gyms. Workouts vary, depending on which model you use. Many of the workouts intended for Bowflex’s classic home gym also work on many of the newer models.
Bench Press
This exercise works your triceps, pectoralis major and deltoids. Set your bench back at a 45-degree incline. Attach the chest bar pulleys and hand grips. Use the clips that attach to the resistance rods. Leaning back on the inclined seat, start this exercise by grasping a handle in each hand. Keep your upper arms at a 90-degree angle to your torso. Tighten your chest muscles, and push your hands straight outward, tightening your chest muscles. Keep your feet flat on the floor and maintain contact between the back of your head and the bench.
Seated Shoulder Press
This exercise strengthens your triceps, upper trapezius and front deltoids. Lay your bench flat. Attach your hand grips and chest bar pulleys. Place your clips on your resistance rods. Sit toward the back of your bench, facing away from the weights. Bend your knees and place your feet flat on the floor. Grasp the hand grips and push your hands upward, straightening your elbows. Return to the starting position.
Deltoid Rows
Similar to an old-fashioned rowing machine, this exercise works your trapezius, rotator cuffs and deltoids. Place your bench in the flat position. Sit upright, facing your pulley system. Attach the clips to the resistance rods, using the chest bar pulleys and the hand grips. Grasp the hand grips in front of you and pull your arms back, bending your elbows, until your hands are level with your chest. Release slowly, allowing the hand grips to pull your arms forward.
Standing Leg Kickback
This standing workout can help strengthen and tighten your gluteus maximus. Place the bench in the flat position. Attach the chest bar pulleys, hand grips and resistance rod clips. Stand facing the pulley system. Tuck one foot into the hand grip. Grasp the metal frame for support and slowly extend your leg behind you, using a sweeping motion. Avoid bending or twisting your waist and back.
Photo Credit
- funny guy with big muscles image by Galina Barskaya from Fotolia.com
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