Keep your arms and back straight and concentrate on exerting the effort with your front stomach muscles rather than your arms.ġ. Take a deep breath, pull in your stomach and press down on the Bullworker, while counting slowly out loud from 1 to 10. Grasp the other handle of the Bullworker with both hands, your arms stretched out straight. Kneel on the floor with one handle of the Bullworker resting against the front of your knees. Take a deep breath, pull in your stomach and with your elbows bent, pull the rope upwards along your body with your forearms, while counting slowly out loud from 1 to 10.ġ. Grasp the outer rope on the outer side of the Bullworker with both hands, palms facing downwards. Step on one outer rope with one foot (either foot). You are contracting your lower chest muscles, which is the aim of the exercise.ġ. At the onset, you will hardly be able to move the handles at all. Take a deep breath and push inward on the two handles, while counting slowly out loud from 1 to 10. Grasp the two handles and position the Bullworker at hip height, an inch or two (3-5 cm) in front of your body. Stand with your feet about 12 (30 cm) apart.
BULLWORKER X5 EXERCISES WORKOUT SERIES
Continue for 3 months, then cut back to one series per day or maintenance training.ġ. Specialised training: Perform two isotonic series of all exercises for the muscle group you want to specialise on, including the alternative and specialised exercises shown below. Continue for 3 months, then cut back to daily training or maintenance training. Intensive training: Perform all 26 exercises isotonically, then begin performing two isotonic series for each exercise. Thereafter, train daily for a month or so in winter, late spring and after summer with maintenance training in-between. Train daily for 2-5 months, then switch to maintenance training (1 or 2 workouts per week). Isotonic exercise: Slowly exert and relax the pressure six times, maintaining the effort for 7 seconds on the last repeat.Īdvanced fitness training: Begin performing any six exercises isotonically, add six more per week until you are performing all 26 isotonically. Take measurements at the end of 2nd and 4th training weeks.īy the fifth training week, your level of fitness will be high enough for you to tackle advanced fitness training, intensive training or specialised training, if you want to. By the end of the third week, you should be performing the complete 26 exer- cise daily training programme. 1-6 and add two new exercises each time you train. Perform a circulation exercise, exercises Nos. Write in the power meter reading after each exercise. The following exercises can all be used for circulation training when performed as described above: 20 or so rhythmic repeats. Note: When performing isotoni-cally, complete the movement by stretching your arms straight down, so they touch the Bullworker. Raise your forearms until the back of your hand touches your chin, while counting slowly out loud from 1 to 10. Grasp the exterior rope only with both hands, your palms facing downwards.ģ. Kneel with your knees over one pair of traction ropes.Ģ. If you cannot train for 3 days running, start the training week over again.Ĭirculation training1. If you miss a day or two during the week, make it up on the weekend.
BULLWORKER X5 EXERCISES WORKOUT FULL
Maintain the pressure for a full 7 seconds.Ī training week consists of 5 workouts during a 7-day period. Check the time of each hold against a watch or clock with a second hand. If your arms or legs tremble, you are forcing too hard. Concentrate on performing each exercise so you feel the maximum effect in the muscle group specified.ĭo not strain: 60% to 70% of your present strength is all it takes to achieve maximum results. Work out the first few times in front of a mirror, if you can. Perform each exercise exactly as described and illustrated. Take all measurements in circumference at the widest area. Take your measurements before starting training and again after the 2nd and 4th weeks. You are going to be amazed by your progress in the next few weeks and we want you to have the proof in writing. Write in your power meter reading for each exercise performed. Take your measurements now and at the end of the 2nd and 4th training weeks.
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