Bowflex Blaze manual Seated Hip Adduction, Seated Hip Abduction

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Leg Exercises

Seated Hip Adduction

Muscles Worked:

Adductor Longus and Gluteus Medius

Bench Position:

Horizontal

Accessory:

Ankle Cuff

Pulleys:

Chest Bar

Success Tips

START		FINISH

StartAction

•Do not cross your leg with the attached Cuff in front of your stabi- lized leg.

•Keep your abs tight, and do not lift your

hips or excessively arch your back.

•Keep your spine straight and your hips level—do not raise your hips during motion.

•Use only a small range of motion.

•Sit sideways on the Bench, and attach an Ankle Cuff to your ankle closest to the Power Rod® unit.

•Sit far enough from the Power Rod® unit to maintain tension in the cable at the start of the exer- cise.

•Lift your cuffed leg in front of you at a 45o angle from your trunk (toward the Power Rod® unit)— do not lock your knee.

•You may hold onto the Bench for added stability.

•Slowly allow your leg with the attached Cuff to move inward toward the center, as you face forward, keeping your hips and spine perfectly still.

•Keeping your leg still, slowly move it back to the Start position.

Seated Hip Abduction

Muscles worked:

Piriformis and Gluteus Maximus

Bench Position:

Flat Bench Forward

Accessory:

Ankle Cuff

Pulleys:

Chest Bar

START		FINISH

Success Tips

•Keep your spine straight and your hips level—do not raise your hips during the motion.

•Use only a small range of motion.

•Keep your hips motionless throughout this exercise.

Start

•Sit sideways on the Bench, and secure an Ankle Cuff to your ankle farthest from the Power Rod® unit.

•Sit far enough from the Power Rod® unit to maintain tension in the cable at the start of the exercise.

•Lift your cuffed leg in front of you at a 45o angle from your trunk (toward Power Rod® unit)—do not lock your knee.

•You may hold onto the Bench for added stability.

Action

•Slowly allow your cuffed leg to move outward away from the Power Rod® unit, keeping your hips and spine perfectly still.

•Keeping your leg still, slowly move it back to the Start position.

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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 Lying Lat Pulldowns Back ExercisesLow 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 Triceps Pushdown-Elbow Extension Arm ExercisesSingle 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 ExtensionReverse Crunch-Spinal Flexion Abdominal ExercisesResisted Reverse Crunch-Spinal Flexion Seated Resisted Abdominal Crunch-Spinal Flexion Trunk Rotation Leg Extension Leg ExercisesSquat-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 Measurements Body WeightCircumference of Body Parts Suprailium Skinfold MeasurementsOptional 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 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