Bowflex exercises are a series of weight training exercises which are all conducted on a single piece of machine, which can be customized so as to offer as many as 65 different exercises for different parts of your body. This machine is made available by the company Nautilus Inc. and has gained quite the popularity over the years. One of the main reasons for the popularity of bowflex workouts is the fact that it can easily be modified by anyone even with a relatively little idea about the gym, and as such it’s used by people in their home gyms and even in some commercial gyms.
The second reason for the popularity of Bowflex workouts is the fact that since it is an all-in-one kind of device, it tries to pack in as much as possible within a small space, so it can very conveniently be kept in a corner of your room and worked on, rather than having to dedicate an entire room to several different gym instruments. It is also great for those of us who maybe don’t have an hour to give to gyms on a daily basis because we lead a busy life, in that case, the Bowflex is so compact an exercise regime that it can be completed within 20 minutes.
It also offers a comprehensive resistance training, which is necessary to help burn fat and tone your body. The Bowflex allows you to adjust the power rods in accordance with the desired resistance or the workout you’re doing, making it quite an ideal instrument for one and all.
Best Bowflex Exercises – Fitness Tips 2017
These are some of the best Bowflex exercises for your Fitness.
#1. Bench Press – Upper Body Strength
This is done by lying down flat on a bench, or inclining the bench at an acute angle and raising the weights over your body until your arms are completely straight. Hold that position for a second and then lower your arms till the weight is hovering just above your chest, and then push it back up. This is great for the chest, and you can acquire a more uniform build of the chest by alternating the seating in different angles.
#2. Seated Lat Rows – For Back Muscles
This is an effective exercise for the back, core, shoulders, and lower back. Form is really important in this one. You need to sit up completely straight and pull the levers at your side, pushing them onwards till your arms are straight. Pulling the power rods down in the direction would also help with the oblique muscles.
#3. Crossover Rear Delt Rows – For Shoulders
This exercise is meant for the shoulders and back muscles. First, you must choose a weight with which you can complete sets of about 10-15 reps each. Grab the handgrips, lower them to a 90-degree angle and pull them forward on either side. This should be repeated on either side for about 2 to 3 sets.
#4. Seated Calf Raise – For Calves
As the name suggests, this exercise aims for the calves and the glutes. You need to hook your foot under the bars and then pull it up with a kicking motion. Repeat this motion for 10 to 15 reps while seated. This can also be done standing up but in that case, you have to be extra careful about your form. This is good for the joints and the lower back as well.
#5. Triceps Pushdown – For Triceps
While this takes a few months of persistence for the effect to start showing, it’s actually quite worth it. You need to grab the bars and push them down as you stand straight. Think of it like pushing on the pump for your bicycle. Up and down up and down, that’s the motion. Your hands need to go down to your waist and then back up. This needs to be repeated for 2 to 3 sets of 10 to 15 reps each.
Now that you know which are the most effective Bowflex exercises, you can practice them more often to maintain a good physique and health.