Bowflex 2 manual Leg Exercises, LEG Extension, LEG Curl

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Leg Exercises

LEG EXTENSION

Muscles worked: This exercise emphasizes the muscles on the front of the upper thigh (quadriceps muscle group) which are responsible for straightening your leg against resistance. This powerful muscle group helps provide stability for the knee joint and is essential for producing power in running, jumping and lifting activities.

Pulley position: Leg extension/ Leg curl attachment.

Starting position:

•Sit on the seat facing away from the Power Rods with your knees near the pivot point and the lower roller pads on the front of your shins/ankle (see picture).

•Position your thighs at hip width pointing your knee caps straight to the front.

•Grasp the sides of the seat.

•Sit up straight with your chest lifted, abs tight and maintain a very slight arch in your lower back.

Motion:

•Tighten your quads and straighten your legs by moving your feet forward and then upward until your legs are completely straight and your kneecaps are pointing up toward the ceiling (not turned outward).

•Then slowly return to the starting position keeping tension in your quads during the entire movement.

Key points:

•Use slow controlled motion. Do not “kick” into extension.

•Do not let your knees rotate outward during the exercise. Keep your kneecaps pointing up and straight forward.

START

LEG CURL

Muscles worked: This exercise emphasizes the hamstring muscle group (biceps femoris, semimembranosus, semitenonosus) on the back of the thigh as well as the calf muscle (gastrocnemius).

Pulley position: Leg extension/Leg curl attachment.

Starting position:

•With the back support of the bench attached to the seat of the leg unit, lie face down with your lower thigh on the pad, the knees near the pivot point and ankles under the upper roller pads .

•Point your knees and feet straight down and tighten your inner thigh muscles (as if squeezing your knees together) to stabilize.

•Place your hands on the floor or grasp the rail or bench for stability.

•Place your forehead on the bench or look to the side, but do not look up, hyper- extending your neck.

•Tighten your abs to prevent spinal motion and very slightly lift your knees (approximately 1 inch), placing the pressure on your thighs.

Motion:

•Slowly bend your knees, upward and then toward your hips without moving your spine and without your hips lifting from the bench.

•Keeping the hamstrings tight, slowly allow your legs to straighten and return near the starting position. Do not fully extend your legs.

Key points:

•Make sure you straighten your legs under control, do not allow your knees to hyper- extend.

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

•Try to relax your calf and foot muscles.

FINISH

START

FINISH

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Contents Bowflex Table of Contents Getting To Know Your Machine Bowflex UltimateUsing Your Machine When You Are Not UsingAdjusting And Understanding Resistance Hooking The Power Rods To The CablesWorkout Bench Using the Bowflex Hand Grips Using the Bowflex Adjustable Pulley System Using Your Machine Folding & Moving Your Bowflex Safety About Your Bowflex AttachmentsFor Your Safety Please Follow These Instructions Defining Your Goals Reaching Your Goals Exercising Properly Warming UpAerobic Rowing Position Performing Your RoutineWorkouts Minute Better Body WorkoutMinute UPPER/LOWER Body Body Building Circuit Training ANAEROBIC/CARDIOVASCULAR True Aerobic Circuit Training Strength Training Chest Exercises Chest Exercises Pulley position Narrow only Starting position Pulley position Wide only Starting position Flat Barbell Bench PressPulley position Low pulleys only Starting Position Shoulder Exercises Pulley position Wide or narrow Starting Position Pulley position Narrow Starting positionScapular Protraction elbow stabilized Scapular Depression Shoulder Rotator Cuff Internal RotationShoulder Rotator Cuff External Rotation Shoulder Extension Elbows StabilizedBarbell Shoulder Shrug Scapular Elevation Pulley position Narrow or wide Starting positionLying Front Shoulder Raise Military Press Back Exercises Pulley position Lat tower Starting positionLying LAT Pulldowns Pulley position Wide Starting positionAlternate motion Back Exercises Scapular Retraction Barbell Bent Over ROW Pulley position Low pulley Starting positionArm Exercises Lying Triceps Extension Elbow ExtensionTriceps Pushdown Elbow Extension Lying 45 Degree Triceps Extension Elbow ExtensionPulley position Lat tower Rope Pushdowns Elbow Extension SINGLE-ARM Pushdown Elbow ExtensionCross Triceps Extension Triceps KickbackSeated Triceps Extension Elbow Extension Seated Wrist Extension Pulley position Narrow Seated positionStanding Wrist Extension Seated Wrist CurlStanding Wrist Curl Position Barbell Curls Elbow Flexion in supination Abdominal Exercises Seated Resisted Abdominal Crunch Spinal FlexionResisted Reverse Crunch Spinal Flexion Pulley position None Starting positionTrunk Rotation Abdominal Crunch Spinal FlexionLEG Extension Leg ExercisesLEG Curl Pulley position Low pulley Starting position Lying Prone LEG Curl Knee flexion Standing HIP Flexion With knee flexion Seated Straight LEG Calf Raise Kneeling LEG Kickback Hip extension and knee extension Standing HIP Abduction Seated HIP AdductionSeated HIP Abduction Ankle InversionAnkle Eversion DeadliftSTIFF-LEG Deadlift Hip extension Now Introduction Bowflex Body Leanness ProgramPersonal Guarantee From Dr. Ellington Darden Measurements Two inches above navel belly relaxedTwo inches below navel belly relaxed Record each measurement on your Results Summary SheetSkinfold Measurements SuprailiumOptional Picture Taking Starting body-fat percentageDetermining Your Body Fat To Use The NomogramCalculating Lean Body Mass For ExampleYour Results Your Results Summary SheetGuidelines Week 1&2 Eating Guidelines Follow a Carbohydrate-Rich, Descending-Calorie Eating PlanSuperhydrate Your System Eating Plan Week 1Week 3 Week 5Bagel CerealBanana-Orange Chocolate or VanillaTuna Salad Dinner Steak DinnerFrozen Microwave Dinner Late-Night SnackShopping List StaplesIs it possible to drink too much water? May I have dinner for lunch and lunch for dinner?Is bottled water better than tap water? Page Maintenance Routine Adhere to a carbohydrate-rich, moderate-calorie eating planEat smaller meals more frequently Drink at least 1 gallon of cold water each dayExercise Log 120Muscle Chart Bowflex
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