Owners manual
Warming Up
We recommend that you warm up by doing light stretching and performing light exercises on the Bowex
®
home gym.
• Achilles Tendon and Calf: With both hands against a wall, place one foot behind you. Lean in toward the wall while
keeping the rear leg straight and your heel on the ground. Repeat for the other leg.
• Quadriceps: Put your left hand on a wall or table for balance. Reach you right hand behind your back and grasp your right
ankle, pull it gently toward your buttocks until you feel tension along the front of your thigh. Repeat on the other side.
• Hamstring: Stand on one leg and prop the other leg parallel to the ground on a stable cabinet or table top. Slide both
hands toward the propped-up ankle as far as is comfortable. Repeat on other side.
Cooling Down
An essential part of the exercise routine is the cool down. Gradually reduce the level of exercise intensity so that blood does not accumulate in
one muscle group, but continues to circulate at a decreasing rate. Remember to gradually move yourself into a relaxed state.
Breathing
Breathing in or out during the actual performance is not dependent upon the direction of air ow relative to exertion. It is, in fact, a
mechanical process that changes the position of your spine as your rib cage moves. Here are some tips for breathing:
1. Be cautious when you are concentrating or exerting
effort. This is when you will probably hold your breath. Do not hold your breath.
Do not exaggerate
breathing. Depth of inhalation and exhalation should be natural for the situation.
2. Allow breathing to occur naturally, do not force it.
What to Wear
Wear rubber-soled athletic shoes. You will need the appropriate clothes for exercise that allow you to move freely.
Assembly Manual
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