Bowflex Strength Training System manual Lying LEG Extension, Standing HIP Abduction

Page 44

42

START

FINISH

Leg Exercises

LYING LEG EXTENSION

Muscles worked: This exercise allows you to strengthen and develop the front part of your upper thighs (quadriceps muscle groups), helping to increase your muscular stability at the knee joints.

Starting position:

•Sit on the bench facing the power rods and attach the cuff to the corresponding ankle. •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, keeping your lower leg relaxed.

•Grasp your working thigh with both hands around the back of the knee.

•Place the uninvolved foot on the floor or bench, relax your neck, straighten your spine, lift your chest, tighten your abs and maintain a very slight arch in your lower back.

Action:

•Slowly straighten your leg, moving only your knee/lower leg. •Slowly return to the starting position without relaxing the quad.

Key points:

•Keep your upper thigh motionless throughout the exercise.

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

START

STANDING HIP ABDUCTION

Muscles worked: This exercise will not burn off fat from your hips or “outer thighs”! There is no exercise that will burn fat from a specific area. This exercise will, however, strengthen the muscles on the sides of your hips (gluteus medius), especially on the standing/support side. Use very light resistance and small range of motion on this exercise. Think of this exercise as a tool for challenging your ability to stabilize your hip on the supportive leg. There is virtually no other benefit.

Starting position:

•Remove the bench, stand with one side near the power rods, and attach a handle /strap to the ankle furthest 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.

Action:

•Slowly move the attached leg outward to the side away from the pulley (30-45 degrees), keeping your hips and spine perfectly still.

•Slowly return to the starting position without relaxing.

Key points:

•Do not use this exercise for losing fat from your hips. It will not make your hips smaller. Use it to develop hip strength and stability.

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

•Keep your spine straight and your hips level. Try not to raise your hips when raising your leg to the side.

FINISH

Page 43 Page 45
Image 44
Page 43 Page 45
Contents Fitness Table Of Contents Getting To Know Your Machine Rod Caps Cable Pulley Frame Hand Grip Standing PlatformUsing Your Power Rod ResistanceAdjusting Understanding Resistance MachineUsing Your Machine Workout Bench Mounting The InclineBench PositionMaintenance & Care SafetyOptional Equipment Bowflex Home Gym Leg Extension / Leg Curl AttachmentFor Your Safety Please Follow These Instructions Defining Your Goals Reaching Your Goals Designing Your Own ProgramWorking Out Cool Down Warming UpBreathing Performing Your RoutineWorkouts Minute Better Body WorkoutFrequency 3 Days PER Week M-W-F Time about 20 Minutes Advanced General ConditioningMinute UPPER/LOWER Body Frequency 4 Days PER Week M-T-Th-F Time about 20 MinutesDAY Body BuildingFrequency 3 Days ON, 1 DAY OFF Time about 45-60 Minutes Circuit 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 Key pointsAction StartONE ARM Seated FLY Chest Exercises Shoulder Exercises Shoulder Exercises Shoulder Extension elbows stabilized Scapular Protraction elbows stabilized Scapular DepressionShoulder 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 Cross Triceps Extension Triceps KickbackSeated Triceps Extension Elbow Extension Seated position Seated Wrist Extension Standing Wrist CurlSeated Wrist Curl Wrist Flexion Standing Wrist Extension Move slowly and never relax the wristAbdominal Exercises Abdominal Crunch Spinal FlexionSeated Resisted Abdominal Crunch Spinal Flexion Seated Resisted Oblique Abdominal Crunch SpinalTrunk Rotation Leg Exercises Lying Prone LEG Curl Knee Flexion Squat with Lat TowerStanding HIP Extension Knee flexed Lying LEG Extension Standing HIP AbductionSeated HIP Adduction Standing HIP Extension Knee stabilizedExercise Log 120Muscle Chart Bowflex Motivator
Top Page Image Contents