Bowflex 51370 manual Standing Hip Abduction, Seated Hip Adduction

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Leg Exercises

 

 

 

 

 

 

 

 

Standing Hip Abduction

 

 

 

 

 

 

 

 

Muscles worked: This exercise will not burn off fat

Motion:

 

 

from your hips or outer thigh! There is no exercise

• Slowly move the attached leg outward to the

 

 

that will burn fat from a specific area. This

side away from the pulley (30-45 degrees),

 

 

exercise will, however, strengthen the muscles on

keeping your hips and spine perfectly still.

 

 

the sides of your hips (gluteus medius), especially

• Slowly return to the starting position without

 

 

on the standing/support side. Use light resistance

relaxing.

 

 

and controlled range of motion on this exercise.

 

 

 

You may also think of this exercise as a tool for

Key points:

 

 

challenging your ability to stabilize your hip on the

• Do not use this exercise for losing fat from your

 

 

supportive leg.

hips. It will not make your hips smaller. Use it to

 

 

Pulley position: Narrow.

develop hip strength and stability.

START

 

• Use a very small range of motion. More is not

 

 

 

 

better.

 

 

Starting position:

• Keep your spine straight and your hips level. Try

 

 

• Remove the bench, stand with one side near the

not to raise your hips when raising your leg to the

 

 

 

Power Rods®, and attach a handle /strap to the

side.

 

 

 

ankle farthest from the machine (outside leg).

 

 

 

• Stand up straight, lift your chest, tighten your

 

 

 

 

abs and maintain a very slight arch in your lower

 

 

 

 

back.

 

 

 

• Adjust your position so that there is some

 

 

 

 

resistance in the cables.

 

 

 

• In the beginning, you may hold on to the Power

 

 

 

 

Rods® for added stability.

 

FINISH

 

 

 

 

 

 

 

 

 

Seated Hip Adduction

 

 

 

 

Muscles worked: This exercise will not burn

Motion:

 

off fat from your inner thighs or make them

• Keeping your hips and spine perfectly still, slowly

 

smaller! There is no exercise that will burn fat

move your attached leg toward the center/

 

from a specific area. This exercise will, however,

midline, away from the pulley.

 

strengthen the muscles on the insides of your

• Slowly control the leg back toward the pulley,

 

thighs (adductor muscle groups). It also works

returning to the starting position.

 

the muscles on the outside of your hip (gluteus

 

 

medius) on the side that you are standing on. Use

Key points:

 

very light resistance and small range of motion on

• Do not use this exercise for losing fat from your

 

this exercise. Think of this exercise as a tool for

thighs. It will not make your thighs smaller. Use it

 

challenging your ability to stabilize your hip and

to develop hip strength and stability.

 

START

stand on one leg.

• Keep your hips and spine perfectly still.

Pulley position: Wide.

Starting position:

•Sit one side near the Power Rods®, and attach a handle/strap just above the calf (below the knee) on the leg nearest the pulley.

•Adjust your position away from the machine so that tension is created.

•Bend the leg farthest from the machine and place the foot flat on the platform. Straighten your exercising leg and hold it just off the ground.

•Sit straight, lift your chest, tighten your abs 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 Reaching Your Goals Defining 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 MinutesMinute Upper/lower Body WorkoutsFrequency 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 positionShoulder 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 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 flexionPulley 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 Rope Pushdowns Elbow Extension Single-Arm Pushdown Elbow ExtensionCross Triceps Extension Triceps KickbackStanding 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 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 Extension Leg ExercisesLeg 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 pointsKneeling 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 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 MeasureSkinfold Measurements Measurements67Abdomen Women Men Using Calipers When Measuring SkinfoldsOptional Picture Taking Suprailium Chest Triceps Abdomen Thigh TotalAge in Years Female Male To Use The NomogramPercent 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&6Keep 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 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 weekReps 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 Tools You Will Need Basic Assembly PrinciplesBefore You Start Before You AssembleBowflex 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 Rail Installation Seat InstallationIncline Bench Rest Installation Rail END CAP 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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