Bowflex Blaze manual Leg Exercises, Leg Extension

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Leg Exercises

Leg Extension

Muscles worked:

Quadriceps

Bench Position:

Leg Extension Seat

Accessory:

None

Pulleys:

Leg Extension

START		FINISH

Leg Extension:

Engaged

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.

Start

•Sit on the Leg Extension Seat with your knees near the pivot point and the lower roller pads in front of your shins.

•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.

Action

•Tighten your quads.

•Slowly straighten your legs, moving your feet forward then upward until your legs are completely straight and your kneecaps point toward the ceiling.

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

Squat—Knee Extension, Hip Extension, Ankle Plantarﬂexion

Muscles Worked:

Although the squat is often considered a total body exercise, the glutes, adductors, hamstrings, and quads are primary movers, and the spinal erectors are key to stabilization.

Bench Position:

Removed

Accessory:

Squat Bar with Squat Straps

Pulleys:

Base

Success Tips

•Keep your knees pointed in the same direction as your toes.

•Keep your head and neck in line with your trunk.

•Never attempt to exercise with more resistance than you are physically able to handle.

START

Start

•Remove the Bench, and straddle the Seat Rail, facing away from the Power Rod® unit.

•Position the Squat Bar across your shoulders. Maintain a grip on each side of the Bar.

•Flatten your back, keep your chest up, and position your feet in line with the Cable/Pulley.

•Place you feet wider than hip width, and point your toes out- ward slightly. Direct the thighs to the same outward angle as the feet.

FINISH

Action

•While keeping your back straight, tighten your abs, and move to a standing position.

•Keep the pressure through the middle of the arches in your feet.

•Using control, slowly squat down by sticking the hips out as the knees start to bend. Keep the chest up and back flat as the hips continue to move backward.

•Lower to approximately 90o at your knees.

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Contents Fitness Guide Page Table of Contents Regulatory Approvals Product SpecificationsImportant Safety Instructions Safety RequirementsSafety Requirements Label Safety Warning LabelsSafety Warning Labels Safety Warning Labels Home Gym Get to Know Your MachineHow to Use Your Machine Workout Bench Accessories and Equipment Using Your Leg Press Belt and Squat Bar Pulleys Define Your Goals Variables are as follows Design Your Own ProgramWarm Up / Cool Down Chest Fly-Shoulder Horizontal Adduction elbow stablized Chest ExercisesChest Exercises Chest Exercises Anterior Deltoid and Triceps Shoulder Exercises Front Shoulder Raise-Shoulder Flexion elbow stabilized Seated Shoulder Press-Shoulder Adduction and elbow extensionShoulder Shrug-Scapular Elevation Shoulder Extension-elbows stabilizedScapular Depression Scapular Protraction-elbows stabilizedRear Deltoids, Middle Deltoids, Trapezius, and Rhomboids Shoulder Rotator Cuff-External Rotation Shoulder Rotator Cuff-Internal RotationScapular Retraction Back Exercises Lying Lat PulldownsLow Back Extension-Seated with hip extension Pulldowns-Shoulder Adduction with elbow ﬂexion Lying Narrow Lat Pulldowns Lying Lat Fly-Shoulder AdductionStiff-Arm Pulldown-Shoulder Extension elbow stabilized Seated Lat Rows-Shoulder Extension and elbow ﬂexionBent Over Row Arm Exercises Triceps Pushdown-Elbow ExtensionSingle Arm Pushdown-Elbow Extension Lying Triceps Extension-Elbow Extension French Press-Elbow Extension overheadLying 45o Triceps Extension-Elbow Extension Cross Triceps ExtensionStanding Biceps Curl-Elbow Flexion in supination Seated Triceps Extension-Elbow ExtensionLying Biceps Curl-Elbow Flexion in supination Seated Biceps Curl-Flexion in supinationStanding Wrist Curl Seated Wrist ExtensionSeated Wrist Curl Wrist Flexion Reverse Curl-Elbow Flexion in pronationRope Pushdown-Elbow Extension Standing Wrist Extension Abdominal Exercises Reverse Crunch-Spinal Flexion Resisted Reverse Crunch-Spinal Flexion Seated Resisted Abdominal Crunch-Spinal Flexion Trunk Rotation Leg Exercises Leg ExtensionSquat-Knee Extension, Hip Extension, Ankle Plantarﬂexion Ankle Eversion Lying Leg ExtensionStanding Hip Extension-knee ﬂexed Ankle InversionStanding Hip Abduction Standing Hip Extension-knee stabilizedSeated Hip Abduction Seated Hip AdductionStanding Leg Kickback-Hip and Knee Extension StartAction Success Tips Leg Press-Hip and Knee ExtensionProne Leg Curl-Knee Flexion Muscle Chart Week Satisfaction Guarantee US Warranty InformationBowflex Blaze Home Gym Warranty Registration Card Please fold over and tape before mailing What Is CoveredBowflex Body Leanness Program Bowflex Body Leanness Program IntroductionPersonal Guarantee From Dr. Ellington Darden Body Weight MeasurementsCircumference of Body Parts Suprailium Skinfold MeasurementsUsing Calipers When Measuring Skinfolds Optional Picture TakingWomen Men To Use The Nomogram Determining Your Body FatAge in Years Female Male Percent Body-FatCalculating Lean Body Mass For ExampleEnter Your Information Here Pounds or Kilograms Measurements Before After Your Results Summary SheetGuidelines Week 1&2 WorkoutsGuidelines Week 3&4 Guidelines Week 5&6Follow 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? Page Adhere to a carbohydrate-rich, moderate-calorie eating plan Page Bench Exercise LogPage Important Contact Numbers