Bowflex 51370 manual Standing Hip Flexion With knee flexion, Starting position Remove the bench

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Leg Exercises

 

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Standing Hip Flexion With knee flexion

START

FINISH

Muscles worked: This exercise primarily develops and strengthens the muscles on the front of your hips (iliopsoas and rectus femoris) that are primarily responsible for bending or flexing your hips.

Pulley position: Narrow.

Starting position:

•Remove the bench.

•Stand on the base platform, facing away from the Power Rods®, on one side of the bench.

•Secure the cuff around the leg farthest from the rail, just above or just below the knee.

•Straighten, but do not lock, 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 lifting your knee up and in toward your torso.

•Allowing the knee to bend as you move, bring your knee upward as far as you can, without allowing ANY movement to occur at your waist or lower back.

•Slowly return to the starting position without resting your leg muscles.

Key points:

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

•Keep your chest lifted and trunk muscles tight throughout the entire exercise.

•Allow your lower leg to hang in the direction of the cable at all times.

Seated Leg Curl Knee Flexion with Hip Flexion

START

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

Pulley position: Narrow.

Starting position:

•Remove the bench, unlock the seat.

•Attach one end of the belt to a pulley, sit on the seat facing away from the Power Rods®, position the belt around your midsection and then attach the free end of the belt to the other pulley.

•Move forward and secure your heels over the rail support at the end of the unit.

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

Motion:

•Slowly bend your knees, pulling yourself forward toward your feet.

•Slowly allow your legs to straighten and return to the starting position.

Key points:

•Make sure that 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.

FINISH

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Contents Bowflex Ultimate Home Gym Table of Contents This machine is meant for individual consumer use Important Safety PrecautionsWith all of the fitness choices available today, we Getting to Know Your MachineBowflex Ultimate Home Gym Parts Reference Guide Ellington DardenPower Rod Resistance Using Your MachineFree Sliding Using Your MachineHow to Mount the Bowflex Ultimate Home Gym Incline Bench Workout BenchSpecifications subject to change Using the Bowflex Ultimate Home Gym Hand GripsUsing the Bowflex­ Ultimate Home Gym Leg Press Belt Or any exercise where your palm is facing downPosition Squat Harness Adjustment Buckle Squat Cables Rod CablesRemove the knobs from Build back and shoulder muscles quickly with thisFolding & Moving Your Bowflex Ultimate Home Gym Maintenance & Care of Your Bowflex Ultimate Home GymLow Pulley/Squat Station Adjustable Pulley SystemBowflex Ultimate Home Gym Leg Extension/Leg Curl Attachment Bowflex Ultimate Home Gym Lat PulldownDefining Your Goals Reaching Your Goals Defining Your GoalsDesigning Your Own Program Exercising Properly Frequency 3 Days Per Week M-W-F Time About 20 Minutes WorkoutsMinute Better Body Workout Advanced General ConditioningMinute Upper/lower Body WorkoutsFrequency 4 Days Per Week M-T-TH-F Time About 20 Minutes Frequency 3 Days On, 1 Day Off Time About 45-60 Minutes Body BuildingFrequency 2-3 Times Per Week Time About 20-45 Minutes Circuit Training Anaerobic/CardiovascularFrequency 2-3 Times Per Week Time About 20-60 Minutes True Aerobic Circuit TrainingFrequency 3 Days Per Week M-W-F Time About 45-60 Minutes Strength TrainingOptional motions Chest ExercisesStarting Position MotionChest Exercises Pulley position Narrow only Starting position If at allStarting position Key points Flat Barbell Bench PressNear extension Pulley position Wide onlyStarting position Shoulder ExercisesPulley position Narrow Shoulder ExercisesPulley position Wide or narrow Starting position Scapular Protraction elbow stabilizedPulley position Narrow Starting position Sit up straight and maintain erect postureShoulder Rotator Cuff Internal Rotation Scapular DepressionPulley position Wide or narrow Shoulder Extension Elbows Stabilized Shoulder Rotator Cuff External RotationControl the motion during the entire exercise Pulley position Narrow or wide Barbell Shoulder Shrug Scapular ElevationSlowly return to the starting position, arms by your sides Lying Front Shoulder Raise Shoulder Flexion elbow stabilizedRods, directly over the low pulleys, knees bent Military PressBack of the upper arms Undue stress on the joint capsule Pulley position Low pulleys only Key pointsPulley position Lat tower Starting position Back ExercisesLying Shoulder Pullover Shoulder Extension elbow stabilized Wide Pulldowns Shoulder Adduction with elbow flexionPulley position Wide Back ExercisesLying Lat Pulldowns Narrow Pulldowns Shoulder Extension with elbow flexionAlternate motion Low Back Extension Seated with hip extensionSeated Lat Rows Shoulder Extension with elbow flexion Reverse Grip Pulldowns Shoulder Extension with elbow flexion Scapular RetractionPulley position Lat tower Barbell Bent Over RowPulley position Low pulley Lying Triceps Extension Elbow Extension Arm ExercisesFrench Press Elbow Extension Overhead Lying 45 Degree Triceps Extension Elbow Extension Arm ExercisesTriceps Pushdown Elbow Extension Single-Arm Pushdown Elbow Extension Rope Pushdowns Elbow ExtensionTriceps Kickback Cross Triceps ExtensionStanding Biceps Curl Elbow Flexion in supination Seated Triceps Extension Elbow ExtensionKeep elbows at your sides Keep wrists straight Seated Biceps Curl Elbow Flexion in supination Seated Wrist ExtensionSeated position Seated Wrist Curl Standing Wrist ExtensionReverse Curl Elbow Flexion in pronation Standing Wrist CurlPulley position Low pulley Starting position Lying Biceps Curl Elbow Flexion in supinationReverse Grip Barbell Curls Elbow Flexion in pronation PositionBarbell Curls Elbow Flexion in supination Diagonals Abdominal ExercisesSeated Resisted Abdominal Crunch Spinal Flexion Seated Resisted Oblique Crunch Spinal Flexion with RotationPulley position None Abdominal ExercisesReverse Crunch Spinal Flexion Resisted Reverse Crunch Spinal FlexionKeep both elbows slightly straight Trunk RotationLeg Extension Leg ExercisesLeg Curl Remove the bench and unlock the rowing seat Leg ExercisesSquat Knee Extension, Hip Extension, Ankle Plantarflexion Leg Press Hip Extension and Knee ExtensionStanding Hip Extension Knee stabilized in flexion Lying Prone Leg Curl Knee flexionRemove the bench, unlock the seat Standing Hip Flexion With knee flexionSeated Leg Curl Knee Flexion with Hip Flexion Starting position Remove the benchPulley position Narrow Key points Lying Leg Extension Knee Flexion with Hip FlexionKneeling Leg Kickback Hip extension and knee extension Standing Leg Kickback Hip extension and knee extensionThis area do it to strengthen and build these muscles Seated Hip Adduction Standing Hip AbductionPulley position Wide Starting position Ankle Inversion Seated Hip AbductionKeep your spine straight and your hips level Deadlift Ankle EversionStiff-Leg Deadlift Hip extension Page Bowflex Body Leanness Program Personal Guarantee From Dr. Ellington Darden Bowflex Body Leanness Program Introduction65Women Measure Body WeightMeasurements Circumference of Body PartsSkinfold Measurements Measurements67Abdomen Suprailium Chest Triceps Abdomen Thigh Total Using Calipers When Measuring SkinfoldsOptional Picture Taking Women MenAge in Years Female Male To Use The NomogramPercent Body-Fat For Example Body WeightBody Fat Weight Lean-Body Weight Calculating Lean Body MassMeasurements Before After Your Results Summary SheetGuidelines Week 5&6 WorkoutsGuidelines Week 1&2 Guidelines Week 3&4Keep Menus Simple and Food Substitutions to a Minimum Follow a Carbohydrate-Rich, Descending-Calorie Eating PlanAvoid Too Much Stress Superhydrate Your System Week 3 Week 1Week 5 Eating Plan US Measurements Frozen Microwave Dinner Choose one meal Eating Plan Metric MeasurementsShopping List Is bottled water better than tap water? May I have dinner for lunch and lunch for dinner?Yes Is it possible to drink too much water?Your partner should be similar to you in age and condition Larger muscles will make your body firmer and more shapelyTrain on Bowflex at least twice a week Maintenance RoutineAdhere to a carbohydrate-rich, moderate-calorie eating plan Eat smaller meals more frequentlyReps Resistance SetsSets Reps Resistance Muscle Chart Rev AA Page Page Assembly Instructions Bowflex Ultimate Parts Reference Guide Cable Leg Extension Adjustable Seat Pulley SystemIf so equipped Before You Assemble Basic Assembly PrinciplesBefore You Start Tools You Will NeedBowflex Ultimate Parts List Bowflex Ultimate Hardware List Assembling Your Bowflex Ultimate At this time Squat Platform & FrameComponents for this step Are in Box 3 and Box Components for this Step are in Box Rear LEGFoot Rest Seat Installation Seat Rail InstallationIncline Bench Rest Installation Rail END CAP INSTALLATIONItem #44 Figure L Components for this step are in Box 3 & Box Bench Rest Bracket InstallationThree 3 1/4 Washers Installed on the bench Bench Item #25Lat Assembly Bowflex Ultimate Lat Assembly Parts Reference GuidePlease go to on To finish assembly Assembling Your Bowflex Ultimate Lat AssemblyLAT Tower Assembly LAT Tower InstallationLeg Assembly Bowflex Ultimate Leg Assembly Parts Reference GuideComponents for this step are Leg Extension Box Assembling Your Bowflex Ultimate Leg AssemblyLEG Assembly Extension Tube LEG Extension Foot TubeLocate the following parts Extension Box LEG Extension Seat InstallationInstalling the LEG Extension Components for This step are in LegAssembling Your Bowflex T-BAR Installing the LEG Extension AttachmentCall to Order Week Satisfaction Guarantee Mrs . Ms . Miss Customer ID from Invoice Bowflex Ultimate Warranty Registration CardPlease 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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