Bowflex Exercises - Which Will Produce the Best Results?



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Working out on Bowflex (or planning to)? Wondering which Bowflex exercises you should do?

Bowflex offers from 60 to 95 different exercises, but how do you know which ones are the most effective?



Below we look at the 2 types of exercises you can do on a Bowflex, and on how each will affect your body.




Bowflex Exercises - “Which Exercises are the Most Effective?”

With so many exercise choices it can be difficult deciding which ones to use. To help, here are some guidelines .

Isolation Movements

Isolation movements are exercises that stress your body across a single joint. Examples would be the chest fly, leg extension, and shoulder raise. Isolation movements are less effective than compound exercises because they use less of your body.

    For example- If you would do a chest fly, you would primarily be exercising the pectoral muscles, with only minor help from the shoulders.

    In contrast, if you did a bench press to exercise your chest you would not only be exercising your pectoral muscles, but your shoulders and triceps as well.

    Isolation exercises can be beneficial if you are interested in shaping a certain muscle group. However, for overall fitness, weight loss, or muscle toning, having a majority of your Bowflex exercises as compound movements is a wise choice.



Bowflex Exercises - Compound Movements

Compound exercises stress your body across multiple joints at once. Examples would be the squat, back row, and bench press.

Example of a workout using compound exercises

    Chest- bench press, incline press.

    Back- back rows, pull downs.

    Thighs- squats, leg press.

    Shoulders- shoulder press, upright row.

    Calves- standing calf raises.

    Biceps- biceps curls.

    Triceps- triceps extensions.

    Abs- crunches.



Versus a workout using isolation exercises

    Chest- chest fly, pull overs.

    Back- pull overs, back fly.

    Thighs- leg extensions, leg curls.

    Shoulders- front raises, side lateral raises.

    Calves- standing calf raises.

    Biceps- biceps curls.

    Triceps- triceps extension, kickbacks.

    Abs- crunches.


As you can see above, compound movements work for most muscle groups, but for calves, biceps, triceps, and Abs, isolation movements are a good choice.

The principle of compound and isolation exercises is simple, but yet is profound. By choosing to do a majority of your Bowflex exercises as compound movements you can enhance the overall effectiveness of your workouts while using less time.



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Bowflex Workouts

For beginner Bowflex workouts that incorperate compound exercises, please click here

For an intermediate Bowflex workout that incorperate compound exercises, please click here

For another intermediate Bowflex workout that incorperate compound exercises, please click here

For a Bowflex workout routine, please click here

For more Bowflex workouts, please click here

For Bowflex video workouts, please click here


Exercises


Chest - To discover which exercises will be most effective for your Chest, please click here

Back- To discover which exercises will be most effective for your Back, please click here

Shoulders- To discover which exercises will be most effective for your Shoulders, please click here

Biceps- To discover which exercises will be most effective for your Biceps, please click here

Thighs- To discover which exercises will be most effective for your Thighs, please click here

Calves- To discover which exercises will be most effective for your Calves, please click here

Triceps- To discover which exercises will be most effective for your Triceps, please click here

Abs- To discover which exercises will be most effective for your Abdominals, please click here


Boflex Exercise of the Month


Bowflex Manual

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    - Stretching TIP –

      Want better results from your stretching routine? Keeping count in your head can be challenging, especially on those days when your body may have other ideas.

      Here’s a simple solution, use a timer/stop watch to keep your stretching times consistent (around 30 seconds each). In addition to keeping your times consistent using a stop watch/timer can also allow you to relax and enjoy your stretching routine.

      Tip - It doesn’t have to be anything fancy – I use a $5 kitchen timer.





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