Bowflex Strength Training System manual Standing HIP Extension Knee flexed

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Leg Exercises

STANDING HIP EXTENSION (Knee flexed)

Muscles worked: This exercise strengthens and develops the muscles of your buttocks area (gluteus maximus). Remember, there is no such thing as “spot reduction”. Do not do this exercise if you believe it will remove fat from this area. Do it to strengthen and build these muscles.

Starting position:

•Remove the bench.

•Facing the power rods, stand on the platform to one side of the rail.

•Securethecuffaroundtheanklefurthestfromtherail. Keepthislegbentatapproximately90degrees. •Bend over 30 - 45 degrees from your hips (not your waist) and very slightly bend the knee of your sup-

port leg.

•Keep your spine in good posture, with your chest lifted and abs tight, maintain a very slight arch in your lower back.

Action:

•Initiate the movement by tightening your glutes. Extend your hip by moving your entire leg backward.

•Slowly move your leg as far as you can, without allowing ANY movement to occur at your waist. •Then slowly return to the starting position.

Key points:

•Make sure all of your motion occurs at your hip, NOT your waist or lower back. •Keep your abs tight throughout the entire exercise.

•Maintain exactly the same bend in the knee of your moving leg throughout the entire exercise.

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START

FINISH

LEG KICKBACK (Hip and knee extension)

Muscles worked: This exercise strengthens and develops the muscles of your buttocks area (gluteus maximus). Remember, there is no such thing as “spot reduction”. Do not do this exercise if you believe it will remove fat from this area. Do it to strengthen and build these muscles.

Starting position:

•Remove the bench.

•Facing the power rods, stand on the platform to one side of the rail.

•Securethecuffaroundtheanklefurthestfromtherail. Keepthislegbentatapproximately90degrees. •Bend over 30 - 45 degrees from your hips (not your waist) and very slightly bend the knee of your sup-

port leg.

•Keep your spine in good posture with your chest lifted and abs tight, maintain a very slight arch in your lower back.

Action:

•Extend your entire leg backwards, straightening the knee.

•Slowly move your leg as far as you can, without allowing ANY movement to occur at your waist. •Then slowly return to the starting position.

Key points:

•Do not allow your waist, lower back or supportive hip to move. •Keep your abs tight throughout the entire exercise.

START

FINISH

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Contents Fitness Table Of Contents Rod Caps Cable Pulley Frame Hand Grip Standing Platform Getting To Know Your MachineMachine Using YourPower Rod Resistance Adjusting Understanding ResistancePosition Using Your MachineWorkout Bench Mounting The Incline BenchBowflex Home Gym Leg Extension / Leg Curl Attachment Maintenance & CareSafety Optional EquipmentFor Your Safety Please Follow These Instructions Defining Your Goals Designing Your Own Program Reaching Your GoalsPerforming Your Routine Working Out Cool DownWarming Up BreathingAdvanced General Conditioning WorkoutsMinute Better Body Workout Frequency 3 Days PER Week M-W-F Time about 20 MinutesFrequency 4 Days PER Week M-T-Th-F Time about 20 Minutes Minute UPPER/LOWER BodyFrequency 3 Days ON, 1 DAY OFF Time about 45-60 Minutes Body BuildingDAY 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 TrainingKey points Chest ExercisesStarting position MotionONE ARM Seated FLY StartAction Chest Exercises Shoulder Exercises Shoulder Exercises Shoulder Extension elbows stabilized Scapular Depression Scapular Protraction elbows stabilizedShoulder Exercises Lying LAT Pulldowns Modified Back ExercisesFunctional LOW Back Extension Seated with hip extension 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