Many people are looking to improve their body image for both mental and physical health. They want to either lose fat off their body, gain muscle, or lean out. There are different exercises that can be done to achieve these different results. It can be difficult to find a machine that can satisfy each person's needs, but the Bowflex XLT is one that can. It can work both your upper and lower body, and give you low amounts and high amounts of weight. Versatility is endless with the Bowflex XLT.
Upper Body Exercises
Most men would like to have a defined chest and big, cut arms. A few exercises that can be done on the Bowflex XLT that will help you gain a larger chest and arms are exercises like bench press, flies, and bicep curls. To do the bench press exercise, attach the hand grips, and add the proper amount of weight. Lie on the bench with your feet securely on the floor. Grab the hand grips with both hands and bend your elbows so they are in near your sides. Slowly extend your arms until they are nearly locked. Keep your hands just about shoulder width apart throughout the entire workout. Once you have reached the top, slowly bring your hands back down by bending your elbows until they are back in the start position.
The next exercise is the fly. A fly will also work on your chest, but also work your back and biceps as well. All of the same attachments are used for the fly and the bench remains in the same position. This time, grab the hand grips and open your arms as if you are giving someone a hug. You want to keep your elbows bent slightly throughout the exercise. With your hands spread wide, bring them together above your chest until they almost touch one another. Your elbows should have the same bend from the time that you brought your arms out to the time you bring them back in.
The last exercise will focus on your arms. The standing bicep curl is done by removing the bench and leaving the hand grips attached. Stand straight up grabbing the hand grips with both hands. Lift the grips by bending your elbows until they have bent as much as possible. Keep your elbows at your sides the entire time and go up and down at a steady pace to avoid injury.
Lower Body Exercises
The Bowflex XLT can also be used for the lower body. A couple of sound lower body exercises are squats and leg extensions. To do a squat, attach the squat attachment and remove the bench. Stand under the squat attachment so that the pads are resting on your shoulders. Keep your feet shoulder width apart, your chest up and your back flat. Bend down to the ground as if you were sitting in a chair. Keep your knees even with or behind your toes, and keep your weight back on your heels. This is very good for every part of your leg, especially your glutes and the rest of the back of your leg.
Another leg exercise that can be done on the Bowflex XLT that will work the quadriceps is the leg extension. To do this exercise, attach all of the leg extension equipment including the seat, pulleys, and accessory. Sit down on the bench and put your feet below the lower roller pads. Extend your legs until they are straight out in front of you. Slowly bring your legs back into the starting position and repeat the motion.
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