Bowflex 51370 manual Lying Prone Leg Curl Knee flexion

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Leg Exercises

 

Lying (Prone) Leg Curl Knee flexion

 

 

Muscles worked: This exercise emphasizes

Motion:

 

the hamstring muscle group (biceps femoris,

• Slowly bend your knees, moving your feet in

 

semimembranosus, semitendinosus) on the

an arc upward and then inward toward your

 

back of the thigh as well as the back of the calf

buttocks.

 

(gastrocnemius).

• Then slowly allow your legs to straighten through

 

 

the arc described, returning to the starting

 

Pulley position: Narrow.

position without relaxing.

 

Starting position:

Key points:

 

• Seated on the flat bench, attach the cuffs to the

• Keep your upper leg motionless during the entire

 

respective ankles.

exercise.

START

• Turn and lie on your stomach with your head

• Keep your abs tight and do not lift your hips or

 

facing away from the Power Rods®. The cables

excessively arch your back.

 

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.

 

 

 

 

FINISH

 

Standing Hip Extension Knee stabilized in flexion

 

 

Muscles worked: This exercise strengthens

Motion:

 

and develops the muscles of your buttocks area

• Initiate the movement by tightening your glutes.

 

(gluteus maximus). Remember, there is no such

Extend your hip by moving your entire leg

 

thing as spot reduction. This exercise will not

backward.

 

remove fat from this area, but it will strengthen

• Slowly move your leg as far as you can, without

 

and build these muscles.

allowing ANY movement to occur at your waist or

 

 

your knee.

 

Pulley position: Narrow.

• Then slowly return to the starting position.

 

Starting position:

Key points:

 

• Remove the bench.

• Make sure all of your motion occurs at your hip,

START

• Facing the Power Rods®, stand on the platform to

NOT your waist or lower back.

 

one side of the rail.

• Keep your abs tight throughout the entire

 

• Secure the cuff around the ankle (or foot)

exercise.

 

farthest from the rail. Keep this leg bent at

• Maintain exactly the same bend in the knee of

 

 

approximately 90 degrees.

your moving leg throughout the entire exercise.

 

• 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.

 

 

 

 

FINISH

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Contents Bowflex Ultimate Home Gym Table of Contents Important Safety Precautions This machine is meant for individual consumer useEllington Darden Getting to Know Your MachineBowflex Ultimate Home Gym Parts Reference Guide With all of the fitness choices available today, weUsing Your Machine Power Rod ResistanceWorkout Bench Using Your MachineHow to Mount the Bowflex Ultimate Home Gym Incline Bench Free SlidingOr any exercise where your palm is facing down Using the Bowflex Ultimate Home Gym Hand GripsUsing the Bowflex­ Ultimate Home Gym Leg Press Belt Specifications subject to changeSquat Harness Adjustment Buckle Squat Cables Rod Cables PositionBuild back and shoulder muscles quickly with this Remove the knobs fromMaintenance & Care of Your Bowflex Ultimate Home Gym Folding & Moving Your Bowflex Ultimate Home GymBowflex Ultimate Home Gym Lat Pulldown Adjustable Pulley SystemBowflex Ultimate Home Gym Leg Extension/Leg Curl Attachment Low Pulley/Squat StationDefining Your Goals Defining Your Goals Reaching Your GoalsDesigning Your Own Program Exercising Properly Advanced General Conditioning WorkoutsMinute Better Body Workout Frequency 3 Days Per Week M-W-F Time About 20 MinutesWorkouts Minute Upper/lower BodyFrequency 4 Days Per Week M-T-TH-F Time About 20 Minutes Body Building Frequency 3 Days On, 1 Day Off Time About 45-60 MinutesCircuit Training Anaerobic/Cardiovascular Frequency 2-3 Times Per Week Time About 20-45 MinutesTrue Aerobic Circuit Training Frequency 2-3 Times Per Week Time About 20-60 MinutesStrength Training Frequency 3 Days Per Week M-W-F Time About 45-60 MinutesMotion Chest ExercisesStarting Position Optional motionsChest Exercises If at all Pulley position Narrow only Starting positionPulley position Wide only Flat Barbell Bench PressNear extension Starting position Key pointsShoulder Exercises Starting positionShoulder Exercises Pulley position NarrowSit up straight and maintain erect posture Scapular Protraction elbow stabilizedPulley position Narrow Starting position Pulley position Wide or narrow Starting positionScapular Depression Shoulder Rotator Cuff Internal RotationPulley position Wide or narrow Shoulder Rotator Cuff External Rotation Shoulder Extension Elbows StabilizedControl the motion during the entire exercise Barbell Shoulder Shrug Scapular Elevation Pulley position Narrow or wideLying Front Shoulder Raise Shoulder Flexion elbow stabilized Slowly return to the starting position, arms by your sidesPulley position Low pulleys only Key points Military PressBack of the upper arms Undue stress on the joint capsule Rods, directly over the low pulleys, knees bentWide Pulldowns Shoulder Adduction with elbow flexion Back ExercisesLying Shoulder Pullover Shoulder Extension elbow stabilized Pulley position Lat tower Starting positionNarrow Pulldowns Shoulder Extension with elbow flexion Back ExercisesLying Lat Pulldowns Pulley position WideLow Back Extension Seated with hip extension Alternate motionSeated Lat Rows Shoulder Extension with elbow flexion Scapular Retraction Reverse Grip Pulldowns Shoulder Extension with elbow flexionBarbell Bent Over Row Pulley position Lat towerPulley position Low pulley Arm Exercises Lying Triceps Extension Elbow ExtensionFrench Press Elbow Extension Overhead Arm Exercises Lying 45 Degree Triceps Extension Elbow ExtensionTriceps Pushdown Elbow Extension Rope Pushdowns Elbow Extension Single-Arm Pushdown Elbow ExtensionCross Triceps Extension Triceps KickbackSeated Triceps Extension Elbow Extension Standing Biceps Curl Elbow Flexion in supinationKeep elbows at your sides Keep wrists straight Seated Wrist Extension Seated Biceps Curl Elbow Flexion in supinationSeated position Standing Wrist Extension Seated Wrist CurlStanding Wrist Curl Reverse Curl Elbow Flexion in pronationPosition Lying Biceps Curl Elbow Flexion in supinationReverse Grip Barbell Curls Elbow Flexion in pronation Pulley position Low pulley Starting positionBarbell Curls Elbow Flexion in supination Seated Resisted Oblique Crunch Spinal Flexion with Rotation Abdominal ExercisesSeated Resisted Abdominal Crunch Spinal Flexion DiagonalsResisted Reverse Crunch Spinal Flexion Abdominal ExercisesReverse Crunch Spinal Flexion Pulley position NoneTrunk Rotation Keep both elbows slightly straightLeg Exercises Leg ExtensionLeg Curl Leg Press Hip Extension and Knee Extension Leg ExercisesSquat Knee Extension, Hip Extension, Ankle Plantarflexion Remove the bench and unlock the rowing seatLying Prone Leg Curl Knee flexion Standing Hip Extension Knee stabilized in flexionStarting position Remove the bench Standing Hip Flexion With knee flexionSeated Leg Curl Knee Flexion with Hip Flexion Remove the bench, unlock the seatLying Leg Extension Knee Flexion with Hip Flexion Pulley position Narrow Key pointsStanding Leg Kickback Hip extension and knee extension Kneeling Leg Kickback Hip extension and knee extensionThis area do it to strengthen and build these muscles Standing Hip Abduction Seated Hip AdductionPulley position Wide Starting position Seated Hip Abduction Ankle InversionKeep your spine straight and your hips level Ankle Eversion DeadliftStiff-Leg Deadlift Hip extension Page Bowflex Body Leanness Program Personal Guarantee From Dr. Ellington Darden Introduction65 Bowflex Body Leanness ProgramCircumference of Body Parts Body WeightMeasurements Women MeasureMeasurements67 Skinfold MeasurementsAbdomen Women Men Using Calipers When Measuring SkinfoldsOptional Picture Taking Suprailium Chest Triceps Abdomen Thigh TotalTo Use The Nomogram Age in Years Female MalePercent Body-Fat Calculating Lean Body Mass Body WeightBody Fat Weight Lean-Body Weight For ExampleYour Results Summary Sheet Measurements Before AfterGuidelines Week 3&4 WorkoutsGuidelines Week 1&2 Guidelines Week 5&6Follow a Carbohydrate-Rich, Descending-Calorie Eating Plan Keep Menus Simple and Food Substitutions to a MinimumAvoid Too Much Stress Superhydrate Your System Week 1 Week 3Week 5 Eating Plan US Measurements Eating Plan Metric Measurements Frozen Microwave Dinner Choose one mealShopping List Is it possible to drink too much water? May I have dinner for lunch and lunch for dinner?Yes Is bottled water better than tap water?Larger muscles will make your body firmer and more shapely Your partner should be similar to you in age and conditionEat smaller meals more frequently Maintenance RoutineAdhere to a carbohydrate-rich, moderate-calorie eating plan Train on Bowflex at least twice a weekSets Reps ResistanceSets Reps Resistance Muscle Chart Rev AA Page Page Assembly Instructions Cable Leg Extension Adjustable Seat Pulley System Bowflex Ultimate Parts Reference GuideIf so equipped Tools You Will Need Basic Assembly PrinciplesBefore You Start Before You AssembleBowflex Ultimate Parts List Bowflex Ultimate Hardware List Assembling Your Bowflex Ultimate Squat Platform & Frame At this timeComponents for this step Are in Box 3 and Box Rear LEG Components for this Step are in BoxFoot Rest Seat Rail Installation Seat InstallationRail END CAP INSTALLATION Incline Bench Rest InstallationItem #44 Figure L Bench Item #25 Bench Rest Bracket InstallationThree 3 1/4 Washers Installed on the bench Components for this step are in Box 3 & BoxBowflex Ultimate Lat Assembly Parts Reference Guide Lat AssemblyLAT Tower Installation Assembling Your Bowflex Ultimate Lat AssemblyLAT Tower Assembly Please go to on To finish assemblyBowflex Ultimate Leg Assembly Parts Reference Guide Leg AssemblyLEG Extension Foot Tube Assembling Your Bowflex Ultimate Leg AssemblyLEG Assembly Extension Tube Components for this step are Leg Extension BoxThis step are in Leg LEG Extension Seat InstallationInstalling the LEG Extension Components for Locate the following parts Extension BoxInstalling the LEG Extension Attachment Assembling Your Bowflex T-BARCall to Order Week Satisfaction Guarantee Bowflex Ultimate Warranty Registration Card Mrs . Ms . Miss Customer ID from InvoicePlease fold over and tape before mailing Warranty Information Rev AA

51370 specifications

The Bowflex 51370 is a versatile and innovative piece of fitness equipment that has gained popularity among home gym enthusiasts. Designed to enhance strength training while minimizing the need for multiple machines, this compact system combines a range of features and technologies to provide an effective workout experience.

One of the standout characteristics of the Bowflex 51370 is its unique Power Rod technology. This patented resistance system delivers a smooth and consistent resistance throughout the entire range of motion, allowing users to perform a variety of exercises with confidence. With adjustable resistance levels, users can customize their workouts to match their fitness goals, whether it's building strength, increasing endurance, or toning muscles.

The Bowflex 51370 offers adjustable resistance starting at 5 pounds and going up to 210 pounds, making it suitable for beginners and advanced users alike. The ability to increase resistance in small increments allows for gradual and safe progression, which is essential for long-term strength development.

Another key feature of this home gym system is its compact design. Unlike traditional weight machines that occupy a significant amount of space, the Bowflex 51370 is designed to fit in smaller workout areas. Its folding design allows users to easily store it away when not in use, making it an ideal solution for those with limited space.

The Bowflex 51370 comes with a variety of accessories, including a lat bar, squat bar, and ankle cuffs, enabling users to perform over 70 exercises targeting different muscle groups. This versatility makes it possible to enjoy a complete full-body workout without the need for separate machines.

Moreover, the included user guide provides a wealth of exercise options and routines, helping users to stay motivated and make the most of their training sessions. This is complemented by Bowflex's online resources, which offer video tutorials and workout plans tailored to various fitness levels.

In terms of build quality, the Bowflex 51370 is constructed from durable materials designed to withstand rigorous use. The sturdy frame ensures stability and safety during workouts, while the comfortable padding enhances user comfort.

In conclusion, the Bowflex 51370 stands out as a comprehensive fitness solution that merges advanced technology with user-friendly features. Its compact size, adjustable resistance, and diverse exercise options make it an excellent choice for anyone looking to achieve their fitness goals from the comfort of their home.
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