Bowflex RevolutionXP manual Lying Hip Internal Rotation Muscles worked

Page 71

Leg Exercises

69

Lying Hip Internal Rotation

Muscles worked:

Tensor Facia Latae; Piriformis; Gluteus medius anterior fibers

Position:

Lying—right or left side toward engine. Seat removed.

Accessory:

Foot Harness

Adjustable Arm Position:

9

START

FINISH

Success Tips

•Make sure all the motion is occurring at your hip.

•Keep the torso tight throughout the motion.

START

•Attach one cable to the D- ring on the foot closest to the pulley on the outside edge near the front of your foot.

•Lie on your back with your hip and knee flexed to 90º.

•Position yourself so the cable is pulling at a 90º angle off the foot harness.

•Lie far enough away from the pulley so that there is tension at the start of the motion.

FINISH

•Initiate the movement by moving your whole leg by rotating at the hip, without allowing any movement in your waist or lower back.

•After rotating your leg as far as possible, return to the Start position.

•Repeat with the other leg.

Lying Hip External Rotation

Muscles worked:

Quadratus Femoris; Gemelli; deep hip rotators

Position:

Lying—right or left side toward en- gine. Seat removed.

Accessory:

Foot Harness

Adjustable Arm Position:

9

START

FINISH

Success Tips

•Make sure all the motion is occurring at your hip.

•Keep the torso tight throughout the motion.

START

•Attach one cable to the D-ring on the foot farthest away from the pulley on the inside edge of your foot.

•Lie on your back with your hip and knee flexed to 90º.

•Position yourself so the cable is pulling at a 90º angle off the foot harness.

•Lie far enough away from the pulley so that there is tension at the start of the motion.

FINISH

•Initiate the movement by moving your whole leg by rotating at the hip, without allowing any movement in your waist or lower back.

•After rotating your leg as far as possible, return to the Start position.

•Repeat with the other leg.

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Contents Fitness Guide Bowflex Revolution XPProduct Specifications Important Safety Instructions Safety PrecautionsSafety Warning Labels Safety Warning Labels Bowflex Revolution XP Parts Reference Guide Getting to Know Your Bowflex Revolution XP Home GymSpiraFlex Resistance Using Your Bowflex Revolution XP Home GymAdjusting And Understanding Resistance Attaching SpiraFlex Resistance Packs Preparing for Use Preparing for Use, Storing, and MovingPreventative Maintenance MaintenanceAdjusting Cable Tension Squat Frame Pulley Cables Cable Routing and StorageHand Grips Attaching AccessoriesSeat and Back Pad with Locking Pin Installing the Seat and AttachmentsLeg Extension Safety precautions Installing AttachmentsCompanion Equipment Bowflex Revolution XP Accessory Rack ordered separatelyDefining Your Goals Designing Your Own Program Reaching Your GoalsWorking Out Exercising ProperlyAdvanced General Conditioning WorkoutsMinute Better Body Workout Frequency 4 Days Per Week M-T-TH-F Minute Upper/Lower BodyFrequency 3 Days On, 1 Day Off Body BuildingFrequency 2-3 Times Per Week Circuit Training Anaerobic/CardiovascularFrequency 3 Days Per Week M-W-F Time About 45-60 Minutes Strength TrainingRevolutionary Way to Exercise ExercisesChest Exercises Adjustable Arm Position Success TipsHand Grips Chest Exercises Adjustable Arm Position Chest Exercises Chest Exercises Standing-facing outward. Seat re- moved Chest Exercises Shoulder Exercises Bent Rear Delt Row Muscles worked Rear Deltoids Middle Deltoids Trapezius Rhomboids Front Deltoids Upper Trapezius Triceps Middle Deltoids Supraspinatus Upper Trapezius Shoulder Extension elbows stabilized Muscles worked Scapular Protraction elbows stabilized Muscles worked Shoulder Rotator Cuff Internal Rotation Muscles worked Scapular Retraction Muscles worked Subscapularis Middle\Inferior fibers Pectoralis Major Posterior Deltoid, Teres minor, Infra- spinatus Back Exercises Startfinish Stiff Arm Pulldown Muscles worked Start Finish Adjustable Arm Position Success Tips Arm Exercises Triceps Extension Elbow Extension overhead Muscles worked Rope Pushdown Elbow Extension Muscles worked Start Finish Brachioradialis Biceps Reverse Curl Elbow Flexion in pronation Muscles worked Wrist Extension Muscles worked Resisted Dip Elbow Extension Muscles worked Upper Body Opposition Push-Pull Muscles worked Adjustable Arm Position Success Tips Abdominal Exercises Standing Oblique Abdominal Crunch Muscles worked Kneeling Low to High Trunk Rotation Muscles worked Leg Exercises Gastrocnemius Soleus Standing Hip Extension knee flexed Muscles worked Standing Hip Abduction Muscles worked Hip Flexion with Knee Flexion Muscles worked Stiff Leg Dead Lift Muscles worked Standing Hip Internal Rotation Muscles worked Lying Hip Internal Rotation Muscles worked Standing Single Leg Curl Knee Flexion Muscles worked Muscle Chart Page Exercise Log Page NOW The Bowflex Body Leanness Program IntroductionPersonal Guarantee From Dr. Ellington Darden Women Measure MeasurementsBody Weight Circumference of Body PartsMen Measure Chest, Abdomen and Thigh Skinfold MeasurementsWomen Measure Suprailium, Triceps, and Thigh Women Men Using Calipers When Measuring SkinfoldsOptional Picture Taking Percent Body-Fat Determining Your Body FatTo Use The Nomogram Age in Years Female MaleEnter Your Information Here Pounds or Kilograms Calculating Lean Body MassFor Example Measurements Before After Difference Your Results Summary SheetGuidelines Week 5&6 Guidelines Week 1&2Guidelines Week 3&4 Avoid Too Much Stress Eating GuidelinesKeep Menus Simple and Food Substitutions to a Minimum Superhydrate Your System Week 5 Eating PlanCereal Eating Plan US MeasurementsEating Plan Metric Measurements Shopping List May I have dinner for lunch and lunch for dinner? Page Eat smaller meals more frequently Week Satisfaction Guarantee Limited WarrantyIMPORTANT! Mail Within 30 Days of Purchase Bowflex Revolution XP Warranty Registration CardPlease fold over and tape before mailing Offices in the United States

RevolutionXP specifications

The Bowflex RevolutionXP is a cutting-edge piece of home fitness equipment that combines advanced technology with versatile workout options to cater to a wide range of fitness enthusiasts. Designed for those who seek both strength training and cardio workouts in the comfort of their own home, the RevolutionXP stands out in the crowded fitness market for its innovative features and compact design.

One of the standout features of the Bowflex RevolutionXP is its SpiraFlex resistance technology. Unlike traditional weights, SpiraFlex uses flexible resistance bands that provide smooth and consistent resistance throughout each movement. This technology not only mimics weights but also reduces the risk of injury by minimizing the effects of gravity. With resistance levels ranging from 10 to 210 pounds, users can easily adjust their workouts to match their fitness levels.

The Bowflex RevolutionXP comes with over 100 exercise options, targeting various muscle groups. Users can perform everything from traditional exercises such as bench presses, squats, and leg extensions to unique moves like functional training exercises. The versatility of this equipment makes it ideal for personal trainers and home gym users looking to diversify their workout routines.

The design of the RevolutionXP focuses on space efficiency, allowing it to fit seamlessly into any home gym setup. Its compact footprint means it can be used in smaller areas without sacrificing workout quality. The folding design also allows for easy storage when the equipment is not in use.

Another notable feature is the patented Quick Change System. This allows users to switch between different exercises effortlessly, saving time during workouts and keeping the momentum going. Whether you're transitioning from a strength move to a cardio burst, the smooth operation of the RevolutionXP ensures a seamless workout experience.

Additionally, the Bowflex RevolutionXP provides users with the option to upgrade to a more comprehensive model, further expanding its capabilities. With options for more resistance, additional accessories, and enhanced training programs, this equipment continues to grow with the user's fitness journey.

In summary, the Bowflex RevolutionXP is a versatile and innovative home gym solution that combines advanced resistance technology with a wide range of exercises. Its compact design, adjustable resistance levels, and quick-change capabilities make it suitable for anyone, from beginners to seasoned athletes. The RevolutionXP is truly a comprehensive fitness system that enables users to achieve their workout goals effectively and efficiently.
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