Bowflex Xceed manual Standing Hip Adduction, Standing Hip Abduction

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Leg Exercises

Standing Hip Adduction

Muscles worked:

Insides of thighs (adductor muscle groups). Also, the outside of hip (gluteus medius) on support leg.

Position:

Stand to left or right of machine – facing outward

Accessory:

Hand Grip over ankle

Pulleys:

Squat Pulley Frame

BeforeYou Begin:

Remove Seat and Leg Extension

Key Points:

•Do not use exercise for losing fat from thighs. Use it to develop hip strength and stability.

•Do not cross attached leg in front of standing/ support leg. Use a small range of motion. More is not better.

•Keep spine straight and hips level. Try not to raise hips when raising leg to side or drop the hip when returning to start position.

START

START

•Stand to one side of platform with one side near machine. Slide a hand grip over ankle nearest machine (inside leg).

•Stand straight, lift chest, tighten abs and maintain a slight arch in lower back.

•Adjust position away from machine so there is room to move attached leg toward pulley.

FINISH

ACTION

•Slowly allow attached leg to move in toward support leg (30-45º), keeping hips and spine still.

•Slowly draw leg back to start position.

Standing Hip Abduction

Muscles worked:

Sides of hips (gluteus medius), especially on the standing/support side.

Position:

Stand to left or right of machine – facing outward

Accessory:

Hand Grip over ankle

Pulleys:

Squat Pulley Frame

BeforeYou Begin:

Remove Seat and Leg Extension

Key Points:

•Do not use this exercise for losing fat from hips. It will not make hips smaller. Use it to develop hip strength and stability.

•Use a small range of motion. More is not better.

•Keep spine straight and hips level. Try not to raise hips when raising leg

to the side.

52Bowﬂex Xceed™ Owner’s Manual

START

START

•Stand to one side of plat- form with one side near machine. Slide hand grip to ankle furthest from machine (outside leg).

•Stand up straight, lift chest, tighten abs and maintain a slight arch in lower back.

•Adjust position so there is some resistance in cables.

FINISH

ACTION

•Slowly move attached leg out to side away from pulley (30-45º), keeping hips and spine still.

•Slowly return to start position without relaxing muscles.

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Contents Fitness Guide CostcoBFXXceedOMFINALprint.indd 16/2006 33948 PM Table of Contents Specifications / Approvals Product SpecificationsRegulatory Approvals Important Safety Precautions Important Safety InstructionsSafety Warning Labels LabelSafety Warning Labels Get to Know Your Machine Rod CapsHow to Use Your Machine Bowflex Xceed Home Gym Pulley Positions Bowflex Xceed Home Gym Cable RoutingMaintenance and Care of Your Bowflex Xceed Home Gym Hand Grips and Straps Lat PulldownLeg Extension Define Your Goals Design Your Own Program Variables are as followsWorkout Guide Workouts Minute Better Body WorkoutAdvanced General Conditioning Minute Upper/Lower Body Frequency 4 Days Per Week M-T-TH-F Time About 20 MinutesBody Building Frequency 3 Days On, 1 Day Off Time About 45-60 MinutesCircuit Training Anaerobic/Cardiovascular Frequency 2-3 Times Per Week Time About 20-45 MinutesTrue Aerobic Circuit Training Frequency 2-3 Times Per Week Time About 20-60 MinutesStrength Training Frequency 3 Days Per Week M-W-F Time About 45-60 MinutesChest Exercises Key PointsBeforeYou Begin Shoulder Exercises Crossover Rear Deltoid Rows Elbow Flexion Crossover High Rear Deltoid Rows Elbow FlexionSeated Forearm Lateral Shoulder Raise Elbows Stabilized Squat Pulley Frame Shoulder Rotator Cuff Internal Rotation Shoulder Rotator Cuff External RotationShoulder Extension Elbows Stabilized Scapular Protraction Elbows Stabilized Scapular DepressionScapular Retraction Back Exercises Seated facing machine Bent Over Row Crossover Bent Over RowSeated on ground, facing machine Standing Low Back Extension with Hip Extension CostcoBFXXceedOMFINALprint.indd 16/2006 34050 PM CostcoBFXXceedOMFINALprint.indd 16/2006 34054 PM Arm Exercises Triceps Pushdown Elbow ExtensionTriceps Hammer Pushdown Elbow Extension Triceps Extension Elbow Extension HammerTriceps Extension Elbow Extension CrossTriceps ExtensionTriceps Kickback HammerTriceps KickbackResisted Dip Elbow Extension Muscles worked Reverse Curl Elbow Flexion in Pronation Muscles worked Barbell Biceps Curl Elbow Extension Reverse Barbell Biceps Curl Elbow ExtensionSeated Biceps Hammer Curl Elbow Flexion Start ActionWrist Extension Wrist Curl with Wrist Flexion Muscles workedAbdominal Exercises Trunk RotationSeated Resisted Oblique Abdominal Crunch Seated Resisted Abdominal Crunch Spinal Flexion Leg Exercises SquatStanding Hip Extension Knee Bent Standing Hip Extension Knee ExtendedLeg Kickback Hip and Knee Extension Muscles worked Dead Lift Stiff Leg Dead LiftStanding Hip Adduction Standing Hip AbductionLower leg or calf gastrocnemius, soleus Muscle Chart Iliotibial TractExercise Log Exercise DateCostcoBFXXceedOMFINALprint.indd 16/2006 34140 PM Bowflex Body Leanness Program 58 Bowﬂex Body Leanness Program Personal guarantee from Dr. Ellington Darden Introduction Bowflex Body Leanness ProgramBody Weight MeasurementsCircumference of Body Parts Skinfold Measurements SuprailiumUsing Calipers When Measuring Skinfolds Optional Picture TakingWomen Men Female Male Determining Your Body FatTo Use The Nomogram Percent Body-FatCalculating Lean Body Mass For ExampleEnter Your Information Here Pounds or Kilograms Your Results Summary Sheet Measurement s Before AfterGuidelines Week 1&2 Guidelines Week 3&4Guidelines Week 5&6 Keep Menus Simple and Food Substitutions to a Minimum Eating GuidelinesFollow a Carbohydrate-Rich, Descending-Calorie Eating Plan Avoid Too Much StressSuperhydrate Your System Eating Plan Week 5Eating Plan US Measurements Eating Plan Metric Measurements Shopping List What can I substitute for it? Bowﬂex Body Leanness Program Adhere to a carbohydrate-rich, moderate-calorie eating plan Bowflex Xceed Warranty Registration Card IMPORTANT! Mail Within 30 Days of PurchaseWhat Is Covered Please fold over and tape before mailingWarranty Information Keep For Your RecordsImportant Contact Numbers Offices in the United StatesCostcoBFXXceedOMFINALprint.indd 16/2006 34149 PM CostcoBFXXceedOMFINALprint.indd 16/2006 34149 PM