Leg Exercises

 

55

 

 

Standing Hip Flexion With knee flexion

START

FINISH

Muscles worked: This exercise primarily develops and strengthens the muscles on the front of your hips (iliopsoas and rectus femoris) that are primarily responsible for bending or flexing your hips.

Pulley position: Narrow.

Starting position:

•Remove the bench.

•Stand on the base platform, facing away from the Power Rods®, on one side of the bench.

•Secure the cuff around the leg farthest from the rail, just above or just below the knee.

•Straighten, but do not lock, the knee of your support leg.

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

Motion:

•Initiate the movement by lifting your knee up and in toward your torso.

•Allowing the knee to bend as you move, bring your knee upward as far as you can, without allowing ANY movement to occur at your waist or lower back.

•Slowly return to the starting position without resting your leg muscles.

Key points:

•Make sure all of your motion occurs at your hip, NOT your waist or lower back.

•Keep your chest lifted and trunk muscles tight throughout the entire exercise.

•Allow your lower leg to hang in the direction of the cable at all times.

Seated Leg Curl Knee Flexion with Hip Flexion

START

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

Pulley position: Narrow.

Starting position:

•Remove the bench, unlock the seat.

•Attach one end of the belt to a pulley, sit on the seat facing away from the Power Rods®, position the belt around your midsection and then attach the free end of the belt to the other pulley.

•Move forward and secure your heels over the rail support at the end of the unit.

•Lift your chest, tighten your abdominals and maintain a very slight arch in your lower back.

Motion:

•Slowly bend your knees, pulling yourself forward toward your feet.

•Slowly allow your legs to straighten and return to the starting position.

Key points:

•Make sure that you straighten your legs under control, do not allow your knees to hyper-extend.

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

FINISH

Page 54 Page 56
Page 55
Image 55
Bowflex 51370 manual Standing Hip Flexion With knee flexion, Seated Leg Curl Knee Flexion with Hip Flexion
Page 54 Page 56

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.
Top Page Image Contents