Bowflex 2 manual Lying Prone LEG Curl Knee flexion

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Leg Exercises

LYING (PRONE) LEG CURL — Knee flexion

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

Pulley position: Narrow.

Starting position:

•Seated on the flat bench, attach the cuffs to the respective ankles.

•Turn and lie on your stomach with your head facing away from the Power Rods. The cables will cross. Keep your feet together and your hands flat on the floor helping to provide stability.

•Move forward to provide tension in the cables.

•Look toward the floor to keep your neck in good alignment and tighten your abdominals.

•Lift your knees very slightly (1/4 inch) off of the bench by pressing your hips into the bench and hold them completely still.

Motion:

•Slowly bend your knees, moving your feet in an arc upward and then inward toward your buttocks.

•Then slowly allow your legs to straighten through the arc described, returning to the starting position without relaxing.

Key points:

•Keep your upper leg motionless during the entire exercise.

•Keep your abs tight and do not lift your hips or excessively arch your back.

START

STANDING HIP EXTENSION — Knee stabilized in flexion

FINISH

Muscles worked: This exercise strengthens and develops the muscles of your buttocks area (gluteus maximus). Remember, there is no such thing as spot reduction. This exercise will not remove fat from this area, but it will strengthen and build these muscles.

Pulley position: Narrow.

Starting position:

•Remove the bench.

•Facing the Power Rods, stand on the platform to one side of the rail.

•Secure the cuff around the ankle (or foot) farthest from the rail. Keep this leg bent at approximately 90 degrees.

•You may stand erect or you may bend over 30 - 45 degrees from your hips (not your waist) and very slightly bend the knee of your support leg.

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

Motion:

•Initiate the movement by tightening your glutes. Extend your hip by moving your entire leg backward.

•Slowly move your leg as far as you can, without allowing ANY movement to occur at your waist or your knee.

•Then slowly return to the starting position.

Key points:

•Make sure all of your motion occurs at your hip, NOT your waist or lower back.

•Keep your abs tight throughout the entire exercise.

•Maintain exactly the same bend in the knee of your moving leg throughout the entire exercise.

START

FINISH

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Contents Bowflex Table of Contents Getting To Know Your Machine Bowflex UltimateAdjusting And Understanding Resistance Using Your MachineWhen You Are Not Using 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 Aerobic Rowing Position Exercising ProperlyWarming Up 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 Flat Barbell Bench Press Pulley position Wide only Starting positionPulley 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 ExtensionLying 45 Degree Triceps Extension Elbow Extension Triceps Pushdown 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 Exercises LEG ExtensionLEG 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 Two inches below navel belly relaxed MeasurementsTwo inches above 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 Week 3 Eating PlanWeek 1 Week 5Banana-Orange BagelCereal Chocolate or VanillaFrozen Microwave Dinner Tuna Salad DinnerSteak Dinner Late-Night SnackShopping List StaplesMay I have dinner for lunch and lunch for dinner? Is it possible to drink too much water?Is bottled water better than tap water? Page Eat smaller meals more frequently Maintenance RoutineAdhere to a carbohydrate-rich, moderate-calorie eating plan Drink at least 1 gallon of cold water each dayExercise Log 120Muscle Chart Bowflex
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