Friday, March 4, 2016

Torso Twist (Seated BowFlex)

Muscles worked: This exercise involves most of the trunk and deep spinal muscles. It does not “spot reduce” or eliminate “love handles.” 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 erect alignment. Pulley position: Narrow.
Starting position:
• Sitting sideways on the bench with one side facing the Power Rods®, grasp the handle closest to you with both hands.
• Raise both arms up to chest level, centered in front of the sternum (breast bone).
• Keep both elbows slightly straight.
• Lift your chest, pinch your shoulder blades together, tighten your abs and maintain a very slight arch in your lower back.
• Tighten your entire abdominal area and slowly rotate your rib cage/arms away from the cables (30-40 degrees), as if your were rotating with a rod through the middle of your spine.
• Rotate past midline as far as can be performed slowly and comfortably.
• Slowly return to the starting position.
Key points:
• This is an important exercise, yet it can become high risk if done incorrectly. Keep your chest lifted and always maintain your spine in good alignment with a very slight arch in your lower back.
• Keep your hands centered in front of the middle of your chest (sternum) and your shoulder blades “pinched” together. Insure that all of your motion occurs in the torso.
• Remember, more range of motion is not necessarily better, especially in this exercise. Move only as far as your muscles will take you. Try to eliminate uncontrolled momentum.
• Caution — Do not use heavy resistance for this exercise. Pick a weight that allows you to perform at least 12-15 reps.
• This exercise will NOT spot-reduce fat!