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General| Brand | Bowflex |
|---|---|
| Model | ULTIMATE |
| Category | Fitness Equipment |
| Language | English |
Explanation of Bowflex Power Rods, their composition, weight ratings, and safety.
Details on the workout bench, pulley systems, lat tower, and other attachments.
Instructions for using hand grips and the leg press belt.
Guidelines for folding, moving, maintaining, and caring for the Bowflex.
Details and safety instructions for leg extension, lat pulldown, pulley system, and squat station attachments.
Explanation of key fitness components like strength, endurance, power, and body composition.
Guidelines for creating a personalized fitness program based on goals and lifestyle.
Explanation of frequency, intensity, volume, and rest intervals.
Guidance on workout mindset, warming up, breathing, and cool down procedures.
20 Min Better Body, Advanced Conditioning, and Upper/Lower Body programs.
Body Building, Circuit Training, and Strength Training programs.
Techniques for Bench Press, Chest Fly, Incline, Flat Barbell, and Decline Bench Press.
Instructions for Resisted Punch and Lying Cable Crossover exercises.
Techniques for Seated Shoulder Press, Front Shoulder Press, and Lateral Raises.
Instructions for Rear Deltoid Rows, Scapular Protraction, and Depression.
Techniques for Rotator Cuff exercises and Shoulder Extension.
How to perform the Military Press exercise.
Techniques for Wide Pulldowns, Narrow Pulldowns, Lying Lat Pulldowns, and Seated Lat Rows.
Instructions for Lying Shoulder Pullover, Low Back Extension, and Lying Lat Fly.
Techniques for Reverse Grip Pulldowns, Scapular Retraction, and Stiff-Arm Pulldown.
How to perform the Barbell Bent Over Row.
Techniques for French Press, Triceps Extensions, Pushdowns, Kickbacks, and Cross Extensions.
Instructions for Biceps Curls, Wrist Extensions, and Wrist Curls.
Techniques for Lying Biceps Curl, Reverse Grip Curls, and Barbell Curls.
Techniques for Seated Abdominal Crunch, Seated Oblique Crunch, Reverse Crunch, and Resisted Reverse Crunch.
Instructions for Trunk Rotation and basic Abdominal Crunch.
Techniques for Leg Extension and Leg Curl exercises for quads and hamstrings.
Instructions for Squat, Leg Press, and Deadlift for overall lower body strength.
Techniques for Hip Extensions, Hip Flexions, Abductions, Adductions, Calf Raises, and Kickbacks.
Instructions for Ankle Inversion/Eversion and Stiff-Leg Deadlifts.
Consult physician, identify contraindications, and read manual before starting.
How to record body weight and body part circumferences.
Guide to taking skinfold measurements and using calipers.
Tips for taking before-and-after progress photos consistently.
Step-by-step guide on using the nomogram to calculate body fat percentage.
Perform one set of 8-12 reps, 4 sec lift/4 sec lower, min rest.
Perform one set of 8-12 reps, 4 sec lift/4 sec lower, min rest.
Perform one set of 8-12 reps, 4 sec lift/4 sec lower, min rest.
Details on the 60:20:20 ratio of carbs, protein, and fats for maximum fat loss.
Advice on keeping meals simple and minimizing food substitutions.
Tips on managing stress to avoid preserving fat stores.
Answers regarding headaches, food substitutions, water intake, and diet advice.
Answers on breathing, discipline, aerobic dancing, and program continuation.
Guidance on maintaining weight, diet, and exercise routines, including sample routines.
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