Bowflex Revolution manual Leg Exercises

Page 73

Leg Exercises

Leg Extension

71

Muscles worked:

Quadriceps

Bench Position:

Leg Extension Seat

Accessory:

Leg Extension (refer to instructions for hooking up the cables for leg exercises); Leg Press Seat Back (optional)

Adjustable Arm Position:

9

START

FINISH

Success Tips

•Use slow, controlled motion—do not “kick” into the extension.

•Do not let your knees rotate outward during the exercise. Keep kneecaps pointing up and straight forward.

•For additional stability, rest your back against the Leg Press Seat Back. (Refer to instructions for attaching the Leg Press Seat Back accessory.)

START

•Sit on the Leg Extension Seat with your knees near the pivot point and the lower roller pads in front of your shins (see Start image above).

•Adjust your thighs to hip-width, pointing your knee caps forward.

•Grasp the sides of the seat to stabilize yourself.

•Sit up straight, chest lifted, abs tight and a slight arch in your lower back.

FINISH

•Tighten your quads and slowly straighten your legs, moving your feet forward then upward until your legs are completely straight and your kneecaps point upward to the ceiling.

•Slowly reverse the motion, returning to the Start position without relaxing your quads.

Prone (Lying face down) Leg Curls

Muscles worked:

Hamstrings

Bench Position:

Flat with leg curl attachment

Accessory:

Leg Extension (Refer to instructions for hooking up the cables for leg exercises.)

Adjustable Arm Position:

9

START

 

 

 

FINISH

 

 

 

 

 

 

Success Tips

•Make sure you straighten your legs under control; do not allow your knees to hyper- extend.

•Keep the chest lifted, abs tight and maintain a very slight arch in the lower back.

•Try to relax the calf and foot muscles focusing on the hamstrings.

START

•Set up the leg curl attachment with the bar up as shown, and the bench flat.

•Lie face down on the bench with your lower thighs on the pad, the knees near the pivot point and the ankles under the foam roller pads.

•Point your knees straight down and tighten your inner thigh muscles (as if you are squeezing them together) to stabilize.

•Place your hands on the bench for stability and your forehead on the bench or turned to the side. Do not look up hyper-extending your neck.

•Tighten your abs to prevent spinal motion and very slightly lift your thighs off the pad.

FINISH

•Slowly bend your knees, upward and then toward your hips without moving your spine and without lifting your hips from the bench.

•Keep the hamstring tight. Slowly straighten the legs, returning to the Start position without losing muscle tension.

•Do not allow them to fully straighten or lock out.

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Contents Fitness Guide Product Specifications Important Safety Instructions Safety PrecautionsSafety Warning Labels Safety Warning Labels Bowflex Revolution Parts Reference Guide Getting to Know Your Bowflex Revolution Home GymAdjusting and Understanding Resistance Using Your Bowflex Revolution Home GymSpiraFlex Resistance Attaching SpiraFlex Resistance Packs Preparing for Use Preparing for Use, Storing, and MovingPreventative Maintenance MaintenanceAdjusting Cable Tension Cable Hookup for Leg Exercises Cable Hookup for Leg Press Exercises Storing Leg Press Cables Storing Leg Extension Cables Hand Grips Attaching Hand Grips and Foot HarnessesLeg Press Seatback Attaching Accessories, Benches, and SeatsLeg Press Plate Multi-Position Bench Preacher CurlCompanion Equipment Bowflex Revolution Accessory Rack ordered separatelyDefining Your Goals Designing Your Own Program Reaching Your GoalsWorking Out Exercising ProperlyMinute Better Body Workout WorkoutsAdvanced General Conditioning 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/CardiovascularTrue Aerobic Circuit Training Frequency 3 Days Per Week M-W-F Time About 45-60 Minutes Strength TrainingRevolutionary Way to Exercise ExercisesChest Exercises Adjustable Arm Position Success TipsAdjustable Arm Position Decline Chest Fly Muscles worked Removed 45º Chest Exercises Chest Exercises Chest Exercises Chest Exercises Shoulder Exercises Variation Shoulder Extension elbows stabilized Muscles worked Scapular Protraction elbows stabilized Muscles worked Rear Deltoids Middle Deltoids Trapezius Rhomboids Scapular Retraction Muscles worked Removed Deltoids. Also ankles, knees, hips and core in stabilization Shoulder Exercises Subscapularis Superior fibers Pectoralis Major Posterior Deltoid Teres minor Infra- spinatus Back Exercises Lying Lat Fly Muscles worked Stiff Arm Pulldown Muscles worked Long Hand Grips Back Exercises Seated Low Back Extension Lying Shoulder Pullover Muscles worked Variation Arm Exercises Lying Triceps Press Elbow extension Cross Triceps Extension Rope Pushdowns Elbow extension Muscles worked Biceps Seated Biceps Curl Flexion in supination Muscles worked Preacher Curl Elbow Flexion in supination Muscles worked Tricep Kickback Muscles worked Lying Biceps Curl Elbow Flexion in supination Muscles worked Biceps, Flexor Digitorum, Flexor Carpi Radialis Seated Wrist Curl Wrist Flexion Muscles worked Abdominal Exercises Kneeling Low to High Trunk Rotation Muscles worked Reverse Crunch Spinal Flexion Muscles worked 45˚ incline Leg Exercises Lying Leg Extension Muscles worked Standing Leg Kickback Hip and Knee Extension Muscles worked Ankle Eversion Muscles worked Variations Standing Hip Flexion Muscles worked Standing Hip Internal Rotation Muscles worked Variation Calf Raise Muscles worked Page Muscle Chart Exercise Log NOW Bowflex Body Leanness Program IntroductionPersonal Guarantee From Dr. Ellington Darden Measurements Body WeightCircumference of Body Parts Women MeasureWomen Measure Suprailium, Triceps, and Thigh Skinfold MeasurementsMen Measure Chest, Abdomen and Thigh Optional Picture Taking Using Calipers When Measuring SkinfoldsWomen Men To Use The Nomogram Determining Your Body FatAge in Years Female Male Percent Body-FatFor Example Calculating Lean Body MassEnter Your Information Here Pounds or Kilograms Measurements Before After Difference Your Results Summary SheetGuidelines Week 3&4 Guidelines Week 1&2Guidelines Week 5&6 Follow a Carbohydrate-Rich, Descending-Calorie Eating Plan Eating GuidelinesKeep Menus Simple and Food Substitutions to a Minimum Avoid Too Much StressSuperhydrate 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? 100 Adhere to a carbohydrate-rich, moderate-calorie eating plan Week Satisfaction Guarantee Limited WarrantyIMPORTANT! Mail Within 30 Days of Purchase Bowflex Revolution Warranty Registration CardBowflex Revolution  SE Nautilus Drive Vancouver, WA Offices in the United States
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