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bowflex xtl workout manual pdfIt is very easy to start doing an exercise and slowly but surely it becomes more difficult to do it as the rod tension grows. This home training apparatus is as good as it is comfortable. It can be used by everybody, men, women and children. The Bowflex XTL stands out for its efficiency, safety, and easiness of using, folding and moving to any place even on the second or higher floor. With the Bowflex XTL you can work out each muscle group separately, you can perform a wide variety of exercises for chest, shoulders, arms and legs, back and abdomen. With its simple design the fitness machine looks very fine. The Bowflex needs the space about 83.5 inches high, 92 inches long and 23 inches wide. The bending Power Rods are made of special material and covered with a protective rubber coating. Each Power Rod has a special “weight” mark, starting from 5 pounds and up to 50 pounds. For you to create the needed level of resistance you can use only one rod or several ones combined. On the whole the Bowflex is able to supply resistance of 210 pounds. You can buy more sets if you wish to increase “weight”. It is possible to upgrade the capacity up to 310 or 410 pounds. With the Bowflex you can avoid the inconvenience of having to train in front of other people when in the gym, especially if you are overweight or not in a very good shape. The Bowflex can help you to cope with psychological discomfort which in its turn may be an important incentive for the continuation of your physical training. All the detailed information regarding this home training equipment as well as various types of exercises and workout series you can find in the owner’s manual which was written by Tom Purvis, who is a Registered Physical Therapist, Certified Strength Conditioning Specialist, and Head Trainer for the National Academy of Sports Medicine. Warm up with a light resistance that you can perform easily for 5 -10 reps without fatiguing.http://ceramkgres.ru/userfiles/caravan-manual-water-pump.xml
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Focus on practicing and learning your technique before increasing the resistance. Then move to a more challenging resistance that you can perform no less than 10 reps and no more than 15 reps without your form deteriorating. As you become stronger, you can advance to two sets for each exercise. Complete all sets of each exercise before moving on to the next one. Rest 30 to 45 seconds between sets. Move slowly on each rep. Use a pace that would allow you to stop the movement instantly at any point in the rep. Count three seconds up and three seconds down and work to fatigue during each set. You can increase your training with this “split system” routine that works opposing muscle groups on different days. To do this, you’ll increase your resistance when you can perform 12 reps perfectly, and you’ll increase your volume by performing more sets and more exercises. Move slowly on each rep. Use a pace that would allow you to stop the movement instantly at any point in the rep. 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The Best Workout Routine for a Weider Pro 4900 Bowflex Treadclimber Troubleshooting Home Fitness Cardio Bowflex XTL User Guide By: Ryan Haas Published: 08 July, 2011 The Bowflex XTL is the fully upgraded model of the Bowflex Power Pro and includes the additional leg developer, pectorals bar and lat pull-down bar. The Power Pro line of home gyms was one of the first commercially successful gyms from Bowflex because it was widely marketed via infomercials in the 1990s. The equipment can be used to accomplish nearly 50 different exercises, giving you the ability to work your entire body on a single piece of equipment. Exercises The exercises on the Bowflex XTL target all of your major muscle groups and are broken down by chest, shoulder, back, arms, abdominals and legs. The ergonomics of the machine are designed to help you keep proper form throughout an exercise. When using free weights, it is easy to use incorrect form and strain your muscles. The Bowflex XTL limits this possibility with a fully adjustable workout bench and curl pad. Assessing Your Goals The Bowflex fitness manual highly recommends testing your physical capacity before you begin an exercise program. You should test your maximum heart rate so you can find your target heart rate. Monitoring your heart rate while exercising allows you to keep a steady pace, particularly if you want aerobic benefits in addition to muscle building. You should also find your body mass index so you will be able to accurately track the progress you make after weeks of working out. Workouts The fitness manual included with the Bowflex XTL outlines eight different workouts, and also advises you on how to create your own custom program for the machine. The workouts in the manual range from brisk training routines like the 20-minute better body workout and circuit training to more intense routines like bodybuilding and strength training. Quicker routines that are more focused on losing weight and toning tend to feature more exercises per workout and lifting lighter amounts of weight. Muscle building routines focus on fewer exercises with heavier weights so your muscles are fully exhausted at the end of the routine. Saftey A major concern with the Bowflex XTL is that the standard model was unsafe for regular use. In 2004, the U.S. Consumer Product Safety Commission worked in collaboration with Nautilus to recall roughly 420,000 Bowflex Power Pro gyms. The lat pull-down bar on these machines is unstable and can break off during use. Additionally, the bench can become loose and fall when inclined. Bowflex released a free repair kit after the recall, and only Bowflex XTL machines that have the repair kit installed should be used. References Funding Universe: Bowflex History Zbott.com: Bowflex Power Pro Owner's Manual and Fitness Guide About the Author Writing professionally since 2005, Ryan Haas specializes in sports, politics and music. The ergonomics of the machine are designed to help you keep proper form throughout an exercise. When using free weights, it is easy to use incorrect form and strain your muscles. The Bowflex XTL limits this possibility with a fully adjustable workout bench and curl pad. Assessing Your Goals The Bowflex fitness manual highly recommends testing your physical capacity before you begin an exercise program. You should test your maximum heart rate so you can find your target heart rate. Monitoring your heart rate while exercising allows you to keep a steady pace, particularly if you want aerobic benefits in addition to muscle building. You should also find your body mass index so you will be able to accurately track the progress you make after weeks of working out. Workouts The fitness manual included with the Bowflex XTL outlines eight different workouts, and also advises you on how to create your own custom program for the machine. The workouts in the manual range from brisk training routines like the 20-minute better body workout and circuit training to more intense routines like bodybuilding and strength training. Quicker routines that are more focused on losing weight and toning tend to feature more exercises per workout and lifting lighter amounts of weight. Muscle building routines focus on fewer exercises with heavier weights so your muscles are fully exhausted at the end of the routine. Saftey A major concern with the Bowflex XTL is that the standard model was unsafe for regular use. In 2004, the U.S. Consumer Product Safety Commission worked in collaboration with Nautilus to recall roughly 420,000 Bowflex Power Pro gyms. The lat pull-down bar on these machines is unstable and can break off during use. Additionally, the bench can become loose and fall when inclined. Bowflex released a free repair kit after the recall, and only Bowflex XTL machines that have the repair kit installed should be used. References Funding Universe: Bowflex History Zbott.com: Bowflex Power Pro Owner's Manual and Fitness Guide About the Author Writing professionally since 2005, Ryan Haas specializes in sports, politics and music. I am going to give you a 12 week workout schedule to follow with your bowflex machine and the exercises above. If you follow this schedule and work hard, you will see amazing results. Weekly Workout Schedule Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Workout 1 Rest Workout 2 Rest Workout 3 Rest Rest So, you'll be doing your bowflex workout routine 3 times per week. Lifting weights 3 times per week is great for building muscle. This is my personal favorite schedule for getting great results (3 workout days and 4 rest days). Always use your bowflex to build muscle. Use diet and cardiovascular exercise to lose fat and burn fat. The bowflex workout schedule below gives you the number of sets and reps to perform each workout of each week. Bowflex Workout 1 Workout 2 Workout 3 Week Sets Reps Sets Reps Sets Reps 1 1 8 1 12 1 15 2 2 15 2 15 2 15 3 3 15 3 15 3 15 4 1 12 1 12 1 12 5 2 12 2 12 2 12 6 3 12 3 12 3 12 7 1 8 1 8 1 8 8 2 8 2 8 2 8 9 3 8 3 8 3 8 10 1 5 1 5 1 5 11 2 5 2 5 2 5 12 3 5 3 5 3 5 If you would like to get a Bowflex Workout Chart that gives you the above tables so you can print out easily, please see this page: Bowflex Workout Chart. You can download a free chart there with all the tables you find on this page. Now, the real key to success with the bowflex workout is to start out with light weights and increase the resistance whenever possible. If you look at the bowflex workout schedule above, you'll notice that the number of reps decreases over the weeks. The reps decrease as shown so you can continue increasing the resistance. This works wonders for building muscle fast. Rest 60 seconds between sets and exercises. Use the time between sets that you have to re adjust your bowflex machine for the next exercise. A home gym full of free weights won't take up much more space than a bowflex. This is what we recommend if you are building a home gym with free weights: Power Rack Weight Plates Adjustable Dumbbells Barbell Sets Adjustable Bench Chin Up Station The above weight training equipment is all the free weight equipment you need to build the perfect home gym. But, let's say you don't have that option — let's say you've chosen the Bowflex. The Bowflex will work very well for you. But you need to utilize the free workout for bowflex that we've given you on this page. And to make it even easier for you, we've made a printable routine for bowflex that you can download for free and print out: Free Workout Routine Download Free Workout Routine for Bowflex: Free Bowflex Workout Routine Download Free Bowflex Workout Routine Download The bowflex workout plan above will work wonders if and only if you learn what you should be eating and when you should be eating. There are also several other components that will give you AMAZING results. Use the WLC System with this Free Bowflex Workout Routine Use the WLC System along with the free workout routine that we've given you here and you'll be well on your way to the body you really want. Don't settle for anything less than what you want. And you won't get anything less than what you want when you start using the WLC System. When you're ready to graduate from your Bowflex machine to free weights, you should start with the level 1 workouts within the WLC Weight Lifting Workouts Manual. As an example, I'll link you to the WLC Level 1.1 Weight Lifting Workout. CAUTION: Please be sure to read the instructions completely in the Free Workout Routine for Bowflex from Weight Lifting Complete. If you have any questions, please ask in the comments section below. I am more than happy to help any time. Just let me know. Easy Navigation Links for the Free Workout for Bowflex You are currently within the Weight Lifting section of the website.