Bowflex 2 manual Pulley position Low pulley Starting position

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Leg Exercises

THE 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.

Pulley position: Low pulley.

Starting position:

•Remove the back support and place the seat in free sliding position.

•Use the bar harness to adjust strap length allowing tension at the appropriate depth. This will require experimentation. Increase depth slowly according to your ability, knee conditions, etc. Most orthopedists recommend that healthy knees not go any lower than a 90 degree angle (between the thigh and calf) when using extra resistance. Many people go lower for their goals, but this dramatically increases the risk to the knee cartilage and increases the probability of degenerative/arthritic changes.

•Sit on the seat facing the Power Rods and position the bar on the traps (across the shoulders, not on the neck). 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 your feet wider than hip width and point your toes outward slightly. Direct the thighs to the same outward angle as the feet.

Motion:

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

•Keep the pressure through the middle of the arches/feet, not through the toes or heels.

•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 90 degrees at the knees (unless otherwise determined).

•Do not return to the seat until the end of the last repetition.

Key points:

•Keep knees pointed the same direction as the toes.

•Keep the head/neck in line with the trunk.

•Pay close attention to all alignment and stabilization issues on every part of each and every repetition!

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FINISH

LEG PRESS – Hip Extension and Knee Extension

Muscles worked: This exercise develops overall lower body pushing strength, primarily emphasizing your knee extensors on the front of your thighs (quadriceps), your hip extensors muscles on your rear (gluteus maximus), as well as on your inner thighs (adductor muscle groups).

Pulley position: Narrow.

Starting position:

•Remove the bench and unlock the rowing seat.

•Sit on the seat facing the Power Rods with the leg press belt attached and adjusted. Support your feet on the upright pulley frame or foot rests as shown. The belt should be placed around the pelvis, NOT the low back/spine.

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

•Slowly straighten your legs, but do not lock your knees.

•You may rest your hands around the sides of the belt, on the sides of the seat, or you may fold your arms across your chest, whichever is more comfortable.

Motion:

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

•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 starting position.

Key points:

•Generate the force for the leg press by mentally directing your pushing/pressing effort through the lower leg and squarely into the frame of the machine. In other words, push in the direction the calf bone is pointing throughout the motion, rather than just pushing your body backward. This will decrease the shearing forces at the knee.

•Keep your knees pointed in the same direction as your feet. DO NOT let the knees travel inward/closer during the motion.

•Keep your spine in good posture.

•Straighten but do not “lock out” your knees. Keep your quads tightened throughout the entire motion.

•Do not use momentum. MOVE SLOWLY! Do not “launch” yourself when you straighten your knees.

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FINISH

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Contents Bowflex Table of Contents Bowflex Ultimate Getting To Know Your MachineWhen You Are Not Using Using Your MachineAdjusting 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 About Your Bowflex Attachments SafetyFor Your Safety Please Follow These Instructions Defining Your Goals Reaching Your Goals Warming Up Exercising ProperlyAerobic Rowing Position Performing Your RoutineMinute Better Body Workout WorkoutsMinute 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 Low pulleys only Starting Position Flat Barbell Bench PressPulley position Wide only Starting position Shoulder Exercises Pulley position Narrow Starting position Pulley position Wide or narrow Starting PositionScapular Protraction elbow stabilized Shoulder Rotator Cuff Internal Rotation Scapular DepressionShoulder Extension Elbows Stabilized Shoulder Rotator Cuff External RotationPulley position Narrow or wide Starting position Barbell Shoulder Shrug Scapular ElevationLying Front Shoulder Raise Military Press Pulley position Lat tower Starting position Back ExercisesPulley position Wide Starting position Lying LAT PulldownsAlternate motion Back Exercises Scapular Retraction Pulley position Low pulley Starting position Barbell Bent Over ROWLying Triceps Extension Elbow Extension Arm ExercisesPulley position Lat tower Lying 45 Degree Triceps Extension Elbow ExtensionTriceps Pushdown Elbow Extension SINGLE-ARM Pushdown Elbow Extension Rope Pushdowns Elbow ExtensionTriceps Kickback Cross Triceps ExtensionSeated Triceps Extension Elbow Extension Pulley position Narrow Seated position Seated Wrist ExtensionSeated Wrist Curl Standing Wrist ExtensionStanding Wrist Curl Position Barbell Curls Elbow Flexion in supination Seated Resisted Abdominal Crunch Spinal Flexion Abdominal ExercisesPulley position None Starting position Resisted Reverse Crunch Spinal FlexionAbdominal Crunch Spinal Flexion Trunk RotationLEG Curl Leg ExercisesLEG Extension 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 Seated HIP Adduction Standing HIP AbductionAnkle Inversion Seated HIP AbductionDeadlift Ankle EversionSTIFF-LEG Deadlift Hip extension Now Bowflex Body Leanness Program IntroductionPersonal Guarantee From Dr. Ellington Darden Two inches above navel belly relaxed MeasurementsTwo inches below navel belly relaxed Record each measurement on your Results Summary SheetSuprailium Skinfold MeasurementsStarting body-fat percentage Optional Picture TakingTo Use The Nomogram Determining Your Body FatFor Example Calculating Lean Body MassYour Results Summary Sheet Your ResultsGuidelines Week 1&2 Follow a Carbohydrate-Rich, Descending-Calorie Eating Plan Eating GuidelinesSuperhydrate Your System Week 1 Eating PlanWeek 3 Week 5Cereal BagelBanana-Orange Chocolate or VanillaSteak Dinner Tuna Salad DinnerFrozen Microwave Dinner Late-Night SnackStaples Shopping ListIs bottled water better than tap water? May I have dinner for lunch and lunch for dinner?Is it possible to drink too much water? Page Adhere to a carbohydrate-rich, moderate-calorie eating plan Maintenance RoutineEat smaller meals more frequently Drink at least 1 gallon of cold water each day120 Exercise LogMuscle Chart Bowflex
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