Bowflex Revolution manual Standing Leg Kickback Hip and Knee Extension Muscles worked

Page 75

Leg Exercises

73

Standing Leg Kickback — Hip and Knee Extension

Muscles worked:

Gluteus Maximus; Hamstring muscles

Bench Position:

Removed

Accessory:

Foot Harness

Adjustable Arm Position:

9

Success Tips

•Keep your chest lifted, spine aligned, abs tight and a very slight arch in your lower back.

•Do not bend from waist or lower back.

START

START

•Stand to one side of the Seat Rail, facing the engine.

•Secure the Foot Harness around the ankle furthest from the rail. Bend this leg approximately 90°.

•Bend forward 30-40° from your hips (not your waist) and very slightly bend the knee of your supporting leg.

FINISH

FINISH

•Extend the active leg backwards, straightening the knee.

•Slowly move your leg as far as you can, without allowing any movement at the waist, knee or lower back.

•Slowly return to the Start position.

Standing Hip Extension — (knee flexed)

Muscles worked:

Gluteus Maximus; Hamstring muscles

Bench Position:

Removed

Accessory:

Foot Harness

Adjustable Arm Position:

9

Success Tips

•Keep your chest lifted, spine aligned, abs tight and a very slight arch in your lower back.

•Do not bend from waist or lower back.

•Keep tension on the cable. Do not let the ball on the cable rest against the pulley.

START

START

•Stand to one side of the Seat Rail, facing the engine.

•Secure the Foot Harness around the foot furthest from the rail. Bend this leg approximately 90°.

•Bend forward 30-40° from your hips (not your waist) and very slightly bend the knee of your supporting leg.

FINISH

FINISH

•Initiate the movement by tightening your glutes and hamstrings. Slowly pivot your leg from your hip. Move your entire leg backward, to a straight position.

•Slowly move your leg as far as you can, without allowing any movement at the waist or lower back.

•Slowly return to Start position.

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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 GymUsing Your Bowflex Revolution Home Gym Adjusting and Understanding ResistanceSpiraFlex 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 HarnessesAttaching Accessories, Benches, and Seats Leg Press SeatbackLeg 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 ProperlyWorkouts Minute Better Body WorkoutAdvanced 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 Women Measure Body WeightMeasurements Circumference of Body PartsSkinfold Measurements Women Measure Suprailium, Triceps, and ThighMen Measure Chest, Abdomen and Thigh Using Calipers When Measuring Skinfolds Optional Picture TakingWomen Men Percent Body-Fat Determining Your Body FatTo Use The Nomogram Age in Years Female MaleCalculating Lean Body Mass For ExampleEnter Your Information Here Pounds or Kilograms Measurements Before After Difference Your Results Summary SheetGuidelines Week 1&2 Guidelines Week 3&4Guidelines Week 5&6 Avoid Too Much Stress Eating GuidelinesFollow a Carbohydrate-Rich, Descending-Calorie Eating Plan Keep Menus Simple and Food Substitutions to a MinimumSuperhydrate 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