Bowflex Strength Training System manual Leg Exercises

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Leg Exercises

LEG EXTENSION with attachment

Muscles worked: This exercise emphasizes the muscles on the front of the upper thigh (quadriceps muscle group) which are responsible for straightening your leg against resistance. This powerful muscle group helps to provide stability for the knee joint and is essential for producing power in running, jumping and lifting activities.

Starting position:

•Sit on the seat facing away from the power rods with your knees near the pivot point and the lower roller pads on your shins (see picture).

•Adjust your thighs to hip width pointing your knee caps straight to the front. •Grasp the sides of the seat.

•Sit up straight with your chest lifted, abs tight and maintain a very slight arch in your lower back.

Action:

•Tighten your quads and straighten your legs by moving your feet forward and then upward until your legs are completely straight and your kneecaps are pointing up towards the ceiling (not turned outward).

•Thenslowlyreturntothestartingpositionkeepingtensioninyourquadsduringtheentiremovement.

Key points:

•Use slow controlled motion. Do not “kick” into extension.

•Do not let your knees rotate outward during the exercise. Keep your kneecaps pointing up and straight forward.

39

START

FINISH

LEG CURL with attachment

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

Starting position:

•With the bench attached to the seat of the leg unit, lie face down with your knees near the pivot point and ankles under the upper roller pads.

•Place your hands on the floor or grasp the rail or bench for stability.

•Tighten your abs to prevent spinal motion and very slightly lift your knees, placing the pressure on your thighs.

Action:

•Slowly bend your knees, upward and then towards your hips without moving your spine and without your hips lifting from the bench.

•Keepingthehamstringstight,slowlyallowyourlegstostraightenandreturnnearthestartingposition. Do not fully extend your legs.

START

Key points:

•Make sure that you straighten your legs under control, do not allow your knees to hyperextend. •Keep your chest lifted, abs tight and maintain a very slight arch in your lower back.

FINISH

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Contents Fitness Table Of Contents Rod Caps Cable Pulley Frame Hand Grip Standing Platform Getting To Know Your MachinePower Rod Resistance Using YourAdjusting Understanding Resistance MachineWorkout Bench Mounting The Incline Using Your MachineBench PositionSafety Maintenance & CareOptional Equipment Bowflex Home Gym Leg Extension / Leg Curl AttachmentFor Your Safety Please Follow These Instructions Defining Your Goals Designing Your Own Program Reaching Your GoalsWarming Up Working Out Cool DownBreathing Performing Your RoutineMinute Better Body Workout WorkoutsFrequency 3 Days PER Week M-W-F Time about 20 Minutes Advanced General ConditioningFrequency 4 Days PER Week M-T-Th-F Time about 20 Minutes Minute UPPER/LOWER BodyDAY Body BuildingFrequency 3 Days ON, 1 DAY OFF Time about 45-60 Minutes Frequency 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 TrainingStarting position Chest ExercisesMotion Key pointsAction StartONE ARM Seated FLY Chest Exercises Shoulder Exercises Shoulder Exercises Shoulder Extension elbows stabilized Scapular Depression Scapular Protraction elbows stabilizedShoulder Exercises Functional LOW Back Extension Seated with hip extension Back ExercisesLying LAT Pulldowns Modified Start Back Exercises Back Exercises Scapular Retraction Arm Exercises Lying Triceps Extension Elbow Extension Triceps Kickback Cross Triceps ExtensionSeated Triceps Extension Elbow Extension Seated position Standing Wrist Curl Seated Wrist ExtensionSeated Wrist Curl Wrist Flexion Move slowly and never relax the wrist Standing Wrist ExtensionAbdominal Crunch Spinal Flexion Abdominal ExercisesSeated Resisted Oblique Abdominal Crunch Spinal Seated Resisted Abdominal Crunch Spinal FlexionTrunk Rotation Leg Exercises Squat with Lat Tower Lying Prone LEG Curl Knee FlexionStanding HIP Extension Knee flexed Standing HIP Abduction Lying LEG ExtensionStanding HIP Extension Knee stabilized Seated HIP Adduction120 Exercise LogMuscle Chart Bowflex Motivator
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