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Leg Exercises

 

 

 

 

 

 

 

 

Standing Hip Abduction

 

 

 

 

 

 

 

 

Muscles worked: This exercise will not burn off fat

Motion:

 

 

from your hips or outer thigh! There is no exercise

• Slowly move the attached leg outward to the

 

 

that will burn fat from a specific area. This

side away from the pulley (30-45 degrees),

 

 

exercise will, however, strengthen the muscles on

keeping your hips and spine perfectly still.

 

 

the sides of your hips (gluteus medius), especially

• Slowly return to the starting position without

 

 

on the standing/support side. Use light resistance

relaxing.

 

 

and controlled range of motion on this exercise.

 

 

 

You may also think of this exercise as a tool for

Key points:

 

 

challenging your ability to stabilize your hip on the

• Do not use this exercise for losing fat from your

 

 

supportive leg.

hips. It will not make your hips smaller. Use it to

 

 

Pulley position: Narrow.

develop hip strength and stability.

START

 

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

 

 

 

 

better.

 

 

Starting position:

• Keep your spine straight and your hips level. Try

 

 

• Remove the bench, stand with one side near the

not to raise your hips when raising your leg to the

 

 

 

Power Rods®, and attach a handle /strap to the

side.

 

 

 

ankle farthest 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.

 

FINISH

 

 

 

 

 

 

 

 

 

Seated Hip Adduction

 

 

 

 

Muscles worked: This exercise will not burn

Motion:

 

off fat from your inner thighs or make them

• Keeping your hips and spine perfectly still, slowly

 

smaller! There is no exercise that will burn fat

move your attached leg toward the center/

 

from a specific area. This exercise will, however,

midline, away from the pulley.

 

strengthen the muscles on the insides of your

• Slowly control the leg back toward the pulley,

 

thighs (adductor muscle groups). It also works

returning to the starting position.

 

the muscles on the outside of your hip (gluteus

 

 

medius) on the side that you are standing on. Use

Key points:

 

very light resistance and small range of motion on

• Do not use this exercise for losing fat from your

 

this exercise. Think of this exercise as a tool for

thighs. It will not make your thighs smaller. Use it

 

challenging your ability to stabilize your hip and

to develop hip strength and stability.

 

START

stand on one leg.

• Keep your hips and spine perfectly still.

Pulley position: Wide.

Starting position:

Sit one side near the Power Rods®, and attach a handle/strap just above the calf (below the knee) on the leg nearest the pulley.

Adjust your position away from the machine so that tension is created.

Bend the leg farthest from the machine and place the foot flat on the platform. Straighten your exercising leg and hold it just off the ground.

Sit straight, lift your chest, tighten your abs and maintain a very slight arch in your lower back.

FINISH

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Bowflex 51370 manual Standing Hip Abduction, Seated Hip Adduction, Pulley position Wide Starting position

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.