Bowflex Revolution manual Variation

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78

Leg Exercises

Leg Press

Muscles worked:

Quadriceps

Bench Position:

Removed

Accessory:

Sliding seat; Leg Press Plate

Adjustable Arm Position:

9

Success Tips

•Keep your spine in good posture.

•Straighten but do not lock your knees.

•Keep your quads tightened throughout the entire motion.

•Do not use momentum,

MOVE SLOWLY.

•Lift your chest, tighten your abs and maintain a very slight arch in your lower back.

START

START

•Remove the bench and unlock the rowing seat. (Refer to instructions for hooking up the cables for Leg Press exercises.)

•Sit facing the engine, your feet on the leg press plate.

•Bend your knees and hips slowly allowing yourself to slide toward the engine.

•Rest your hands in a comfortable position.

FINISH

FINISH

•Straighten your legs, but do not lock your knees.

•Limit your slide to a position that allows you to still maintain good spinal posture, with your chest lifted, abs tight and a slight arch in your lower back.

•Slowly return to the Start position.

VARIATION

Single Leg - Leg Press – Knee Extension w/ hip extension

Muscles worked:

Quadriceps

Bench Position:

Sliding seat; Leg Press Plate

Accessory:

Foot Plate; Leg Press Seat Back

Adjustable Arm Position:

9

Success Tips

•Keep your spine in good posture.

•Tighten, but do not lock your knees.

•Keep your quads tight through the entire motion.

•Move slowly and under control.

•Lift your chest, keep your abs tight and maintain a very slight arch in your low back.

START

•Remove the bench and set up the machine with the sliding seat, back support pad and leg press plate.

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

•Sit facing the engine with your foot on the foot plate positioned comfortably for you to press with one leg at a time.

•Bend your knees and hips allowing yourself to slide toward the engine.

•Limit this Start position that still allows you to maintain good posture and from flexing your knee past 90°.

FINISH

•Straighten your leg by pressing through your heel without taking your front foot off the plate. Move to a straightened position without locking out your knees.

•Slowly reverse the motion, returning to the Start position without losing muscle tension.

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Contents Fitness Guide Product Specifications Safety Precautions Important Safety InstructionsSafety Warning Labels Safety Warning Labels Getting to Know Your Bowflex Revolution Home Gym Bowflex Revolution Parts Reference GuideSpiraFlex Resistance Using Your Bowflex Revolution Home GymAdjusting and Understanding Resistance Attaching SpiraFlex Resistance Packs Preparing for Use, Storing, and Moving Preparing for UseMaintenance Preventative MaintenanceAdjusting Cable Tension Cable Hookup for Leg Exercises Cable Hookup for Leg Press Exercises Storing Leg Press Cables Storing Leg Extension Cables Attaching Hand Grips and Foot Harnesses Hand GripsLeg Press Plate Attaching Accessories, Benches, and SeatsLeg Press Seatback Preacher Curl Multi-Position BenchBowflex Revolution Accessory Rack ordered separately Companion EquipmentDefining Your Goals Reaching Your Goals Designing Your Own ProgramExercising Properly Working OutAdvanced General Conditioning WorkoutsMinute Better Body Workout Minute Upper/Lower Body Frequency 4 Days Per Week M-T-TH-FBody Building Frequency 3 Days On, 1 Day OffCircuit Training Anaerobic/Cardiovascular Frequency 2-3 Times Per WeekTrue Aerobic Circuit Training Strength Training Frequency 3 Days Per Week M-W-F Time About 45-60 MinutesExercises Revolutionary Way to ExerciseAdjustable Arm Position Success Tips Chest ExercisesAdjustable 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 Introduction Bowflex Body Leanness ProgramPersonal Guarantee From Dr. Ellington Darden Body Weight MeasurementsCircumference of Body Parts Women MeasureMen Measure Chest, Abdomen and Thigh Skinfold MeasurementsWomen Measure Suprailium, Triceps, and Thigh Women Men Using Calipers When Measuring SkinfoldsOptional Picture Taking Determining Your Body Fat To Use The NomogramAge in Years Female Male Percent Body-FatEnter Your Information Here Pounds or Kilograms Calculating Lean Body MassFor Example Your Results Summary Sheet Measurements Before After DifferenceGuidelines Week 5&6 Guidelines Week 1&2Guidelines Week 3&4 Eating Guidelines Follow a Carbohydrate-Rich, Descending-Calorie Eating PlanKeep Menus Simple and Food Substitutions to a Minimum Avoid Too Much StressSuperhydrate Your System Eating Plan Week 5Eating Plan US Measurements CerealEating 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 Limited Warranty Week Satisfaction GuaranteeBowflex Revolution Warranty Registration Card IMPORTANT! Mail Within 30 Days of PurchaseBowflex Revolution SE Nautilus Drive Vancouver, WA Offices in the United States