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Leg Exercises

 

Ankle Eversion

 

 

 

 

Muscles worked: This exercise strengthens and

Motion:

 

develops the muscles on the outside of your lower

• Keeping your leg stationary, slowly rotate your

 

legs (peroneals). These muscles are essential for

foot outward, away from the Power Rods®.

 

standing balance and lateral agility of the ankle.

• Slowly return to the starting position without

 

Pulley position: Narrow.

relaxing.

 

Key points:

 

 

 

Starting position:

• The only movement that occurs is at the ankle,

 

• Sit on the bench with one side of your body

keep the rest of your body/leg motionless.

 

facing toward the Power Rods®.

• You should feel tension in the outside of your calf

 

• Attach the handle around the ball of the foot

throughout the entire motion.

START

farthest from the pulley.

 

 

• Straighten the attached leg and sit up straight.

 

 

• Allow the foot to rotate inward toward the Power

 

 

Rods®.

 

 

 

 

FINISH

 

Deadlift

 

 

 

 

Muscles worked: This exercise is very similar

Motion:

 

to the squat and is also considered a total body

• Using control, slowly squat down by sticking

 

exercise. It involves the glutes, adductors,

the hips out as the knees start to bend. Keep the

 

hamstrings and quads – which are primary movers

chest up and back flat as the hips continue to

 

– and the spinal erectors and trapezius, – which

move backward.

 

are key to stabilization.

• Lower to approximately 90 degrees at the knees

 

Pulley position: Low pulley

(unless otherwise determined).

 

• Grasp the bar with an overhand grip and slowly

 

 

stand erect maintaining the alignment as

 

Starting position:

indicated.

 

• Remove the back support and straddle the rail.

• Keep the pressure through the middle of the

START

• Use the bar harness to adjust strap length

arches/feet, not through the toes or heels.

 

allowing tension at the appropriate depth. This

• Slowly lower to the predetermined range,

 

will require experimentation. Increase depth

maintaining tension from the cable.

 

slowly according to your ability, knee conditions,

 

 

etc. Most orthopedists recommend that healthy

Key points:

 

knees not go any lower than a 90 degree angle

• Keep knees pointed the same direction as the

 

(between the thigh and calf) when using extra

toes.

 

resistance. Many people go lower for their goals,

• Keep the head/neck in line with the trunk.

 

but this dramatically increases the risk to the

• Pay close attention to all alignment and

 

knee cartilage and increases the probability of

stabilization issues on every part of each and

 

degenerative/arthritic changes. To go lower than

every repetition!

 

the harness allows, connect the cable snap hook

• Never attempt to exercise with more resistance

 

directly to the D-ring of the bar.

than you are physically able to handle.

 

• Position your feet in line with the cable/pulley.

 

 

• Place your feet shoulder width or wider and point

 

 

your toes outward slightly. Direct the thighs to

 

FINISH

the same outward angle as the feet.

 

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Bowflex 51370 manual Ankle Eversion, Deadlift

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.

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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.

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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.