Bowflex 51370 manual Lying Leg Extension Knee Flexion with Hip Flexion

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Leg Exercises

 

 

Lying Leg Extension Knee Flexion with Hip Flexion

 

 

 

 

Muscles worked: This exercise allows you to

Motion:

 

 

strengthen and develop the front part of your

• Slowly straighten your leg, moving only your

 

 

upper thighs (quadriceps muscle groups), helping

knee/lower leg.

 

 

to increase your muscular stability at the knee

• Slowly return to the starting position without

 

 

joints.

relaxing the quad.

 

 

Pulley position: Narrow.

Key points:

 

 

 

• Keep your upper thigh motionless throughout the

 

 

Starting position:

exercise.

 

 

• Sit on the bench facing the Power Rods® and

• Keep your spine in good posture with your chest

 

 

place one cuff over the respective foot with the

lifted, abs tight and a very slight arch in your

START

 

handle under the foot.

lower back.

 

• Lie back on the bench so that your head is

 

 

 

 

 

 

supported by the bench.

 

 

 

• Bend your working leg at the knee and bend your

 

 

 

hip until your knee is pointing up.

 

 

 

• You may grasp your working thigh with both

 

 

 

hands around the back of the knee or increase

 

 

 

the difficulty by attempting to hold the thigh

 

 

 

stable without your hands.

 

 

 

• Place the uninvolved foot on the floor or bench,

 

 

 

relax your neck, straighten your spine, lift your

 

 

 

chest, and tighten your abs.

 

FINISH

 

 

 

 

 

 

 

 

Seated (Straight Leg) Calf Raise Ankle Plantarflexion (knee stabilized in slight

 

 

 

 

flexion)

 

 

 

Muscles worked: This exercise is great for

Motion:

 

 

emphasizing the muscles of your lower leg or

• Slowly press the balls of your feet into the frame

 

 

calf (gastrocnemius and soleus), which are

and pull your heels toward your knees

 

 

responsible for raising and lowering your heels

• Slowly return to the starting position without

 

 

at the ankle joint. Strength and power in these

relaxing.

 

 

muscles are essential for all sports and daily

 

 

 

activities.

Key points:

 

 

 

• Do not lose contact between the balls of your

 

 

Pulley position: Narrow.

feet and the frame as you push.

 

 

 

• Do not change your hip or knee position, ONLY

 

 

Starting position:

ankle motion should be allowed.

START

 

• Remove the bench and unlock the rowing seat.

 

 

 

• Sit on the seat facing the Power Rods® with the

 

 

 

leg press belt attached and adjusted.

 

 

 

• Place the balls of your feet on the upright pulley

 

 

 

frame as shown.

 

 

 

• Lift your chest, tighten your abs and maintain a

 

 

 

very slight arch in your lower back.

 

 

 

• Push back and straighten your legs (but do not

 

 

 

lock your knees) and maintain this position.

 

 

 

• 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.

 

 

 

 

 

FINISH

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Contents Bowflex Ultimate Home Gym Table of Contents Important Safety Precautions This machine is meant for individual consumer useGetting to Know Your Machine Bowflex Ultimate Home Gym Parts Reference GuideEllington Darden With all of the fitness choices available today, weUsing Your Machine Power Rod ResistanceUsing Your Machine How to Mount the Bowflex Ultimate Home Gym Incline BenchWorkout Bench Free SlidingUsing the Bowflex Ultimate Home Gym Hand Grips Using the Bowflex­ Ultimate Home Gym Leg Press BeltOr any exercise where your palm is facing down 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 GymAdjustable Pulley System Bowflex Ultimate Home Gym Leg Extension/Leg Curl AttachmentBowflex Ultimate Home Gym Lat Pulldown Low Pulley/Squat StationDefining Your Goals Designing Your Own Program Defining Your GoalsReaching Your Goals Exercising Properly Workouts Minute Better Body WorkoutAdvanced General Conditioning Frequency 3 Days Per Week M-W-F Time About 20 MinutesFrequency 4 Days Per Week M-T-TH-F Time About 20 Minutes WorkoutsMinute Upper/lower Body 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 MinutesChest Exercises Starting PositionMotion Optional motionsChest Exercises If at all Pulley position Narrow only Starting positionFlat Barbell Bench Press Near extensionPulley position Wide only Starting position Key pointsShoulder Exercises Starting positionShoulder Exercises Pulley position NarrowScapular Protraction elbow stabilized Pulley position Narrow Starting positionSit up straight and maintain erect posture Pulley position Wide or narrow Starting positionPulley position Wide or narrow Scapular DepressionShoulder Rotator Cuff Internal Rotation Control the motion during the entire exercise Shoulder Rotator Cuff External RotationShoulder Extension Elbows Stabilized 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 sidesMilitary Press Back of the upper arms Undue stress on the joint capsulePulley position Low pulleys only Key points Rods, directly over the low pulleys, knees bentBack Exercises Lying Shoulder Pullover Shoulder Extension elbow stabilizedWide Pulldowns Shoulder Adduction with elbow flexion Pulley position Lat tower Starting positionBack Exercises Lying Lat PulldownsNarrow Pulldowns Shoulder Extension with elbow flexion 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 flexionPulley position Low pulley Barbell Bent Over RowPulley position Lat tower French Press Elbow Extension Overhead Arm ExercisesLying Triceps Extension Elbow Extension Triceps Pushdown Elbow Extension Arm ExercisesLying 45 Degree Triceps Extension Elbow Extension Rope Pushdowns Elbow Extension Single-Arm Pushdown Elbow ExtensionCross Triceps Extension Triceps KickbackKeep elbows at your sides Keep wrists straight Seated Triceps Extension Elbow ExtensionStanding Biceps Curl Elbow Flexion in supination Seated position Seated Wrist ExtensionSeated Biceps Curl Elbow Flexion in supination Standing Wrist Extension Seated Wrist CurlStanding Wrist Curl Reverse Curl Elbow Flexion in pronationLying Biceps Curl Elbow Flexion in supination Reverse Grip Barbell Curls Elbow Flexion in pronationPosition Pulley position Low pulley Starting positionBarbell Curls Elbow Flexion in supination Abdominal Exercises Seated Resisted Abdominal Crunch Spinal FlexionSeated Resisted Oblique Crunch Spinal Flexion with Rotation DiagonalsAbdominal Exercises Reverse Crunch Spinal FlexionResisted Reverse Crunch Spinal Flexion Pulley position NoneTrunk Rotation Keep both elbows slightly straightLeg Curl Leg ExercisesLeg Extension Leg Exercises Squat Knee Extension, Hip Extension, Ankle PlantarflexionLeg Press Hip Extension and Knee Extension Remove the bench and unlock the rowing seatLying Prone Leg Curl Knee flexion Standing Hip Extension Knee stabilized in flexionStanding Hip Flexion With knee flexion Seated Leg Curl Knee Flexion with Hip FlexionStarting position Remove the bench Remove the bench, unlock the seatLying Leg Extension Knee Flexion with Hip Flexion Pulley position Narrow Key pointsThis area do it to strengthen and build these muscles Standing Leg Kickback Hip extension and knee extensionKneeling Leg Kickback Hip extension and knee extension Pulley position Wide Starting position Standing Hip AbductionSeated Hip Adduction Keep your spine straight and your hips level Seated Hip AbductionAnkle Inversion Ankle Eversion DeadliftStiff-Leg Deadlift Hip extension Page Bowflex Body Leanness Program Personal Guarantee From Dr. Ellington Darden Introduction65 Bowflex Body Leanness ProgramBody Weight MeasurementsCircumference of Body Parts Women MeasureAbdomen Measurements67Skinfold Measurements Using Calipers When Measuring Skinfolds Optional Picture TakingWomen Men Suprailium Chest Triceps Abdomen Thigh TotalPercent Body-Fat To Use The NomogramAge in Years Female Male Body Weight Body Fat Weight Lean-Body WeightCalculating Lean Body Mass For ExampleYour Results Summary Sheet Measurements Before AfterWorkouts Guidelines Week 1&2Guidelines Week 3&4 Guidelines Week 5&6Avoid Too Much Stress Follow a Carbohydrate-Rich, Descending-Calorie Eating PlanKeep Menus Simple and Food Substitutions to a Minimum Superhydrate Your System Week 5 Week 1Week 3 Eating Plan US Measurements Eating Plan Metric Measurements Frozen Microwave Dinner Choose one mealShopping List May I have dinner for lunch and lunch for dinner? YesIs it possible to drink too much water? 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 conditionMaintenance Routine Adhere to a carbohydrate-rich, moderate-calorie eating planEat smaller meals more frequently Train on Bowflex at least twice a weekSets Reps Resistance SetsReps Resistance Muscle Chart Rev AA Page Page Assembly Instructions If so equipped Cable Leg Extension Adjustable Seat Pulley SystemBowflex Ultimate Parts Reference Guide Basic Assembly Principles Before You StartTools You Will Need Before You AssembleBowflex Ultimate Parts List Bowflex Ultimate Hardware List Assembling Your Bowflex Ultimate Components for this step Are in Box 3 and Box Squat Platform & FrameAt this time Foot Rest Rear LEGComponents for this Step are in Box Seat Rail Installation Seat InstallationItem #44 Rail END CAP INSTALLATIONIncline Bench Rest Installation Figure L Bench Rest Bracket Installation Three 3 1/4 Washers Installed on the benchBench Item #25 Components for this step are in Box 3 & BoxBowflex Ultimate Lat Assembly Parts Reference Guide Lat AssemblyAssembling Your Bowflex Ultimate Lat Assembly LAT Tower AssemblyLAT Tower Installation Please go to on To finish assemblyBowflex Ultimate Leg Assembly Parts Reference Guide Leg AssemblyAssembling Your Bowflex Ultimate Leg Assembly LEG Assembly Extension TubeLEG Extension Foot Tube Components for this step are Leg Extension BoxLEG Extension Seat Installation Installing the LEG Extension Components forThis step are in Leg 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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