Bowflex Strength Training System Seated HIP Adduction, Standing HIP Extension Knee stabilized

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Leg Exercises

SEATED HIP ADDUCTION

Muscles worked: This exercise will not burn off fat from your inner thighs or make them smaller! There is no exercise that will burn fat from a specific area. This exercise will, however, strengthen the muscles on the insides of your thighs (adductor muscle groups). It also works the mus- cles on the outside of your hip (gluteus medius) on the side that you are standing on. 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 and stand on one leg.

Starting position:

•Sit one side near the power rods, and attach the cuff to the ankle nearest the machine (inside leg).

•Sit straight, lift your chest, tighten your abs and maintain a very slight arch in your lower back. •Adjust your position away from the machine so that there is room to move the attached leg toward the

pulley.

•In the beginning, you may hold on to the bench for added stability.

Action:

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

•Then slowly draw the leg back toward the support leg, returning to the starting position.

Key points:

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

•Do not cross the attached leg in front of the standing leg. Use a very small range of motion. More is not better.

•Keepyourspinestraightandyourhipslevel. Trynottoraiseyourhipswhenraisingyourlegtotheside or drop the hip when return to the starting position.

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START

FINISH

STANDING HIP EXTENSION (Knee stabilized)

Muscles worked: This exercise strengthens and develops the muscles of your buttocks (gluteus maximus) and the hamstring muscle group (biceps femoris, semimembranosus, semitenonosus) on the back of the upper leg. Remember, there is no such thing as “spot reduction”. Do not do this exercise with the belief that 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.

•Secure the cuff around the ankle furthest from the rail. Keep this leg straight but not locked at the knee.

•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 backwards, then slightly up.

•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.

•Keep your working leg straight or very slightly bent.

START

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 BodyBody Building Frequency 3 Days ON, 1 DAY OFF Time about 45-60 MinutesDAY 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 pointsStart ONE ARM Seated FLYAction Chest Exercises Shoulder Exercises Shoulder Exercises Shoulder Extension elbows stabilized Scapular Depression Scapular Protraction elbows stabilizedShoulder Exercises Back Exercises Lying LAT Pulldowns ModifiedFunctional 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
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