Leg Exercises, Squat | Bowflex Xceed manual

Leg Exercises

Leg Extension

Muscles worked:

All muscles on front of upper thigh (quadriceps muscle group).

Position:

Seated – facing outward

Accessory:

Leg Extension

Pulleys:

Squat Pulley Frame

BeforeYou Begin:

Adjust seat height

Key Points:

•Use slow controlled motion. Do not “kick” into extension.

•Do not let knees rotate out during exercise. Keep kneecaps pointing up and forward.

START

START

•Sit on seat facing away from machine with knees near pivot point and lower roller pads on shins.

•Adjust thighs to hip width, pointing knee caps to front.

•Grasp sides of seat.

•Sit up straight with chest lifted, abs tight and a slight arch in lower back.

FINISH

ACTION

•Tighten quads and straighten legs by moving feet forward, then upward until legs are completely straight and knee- caps are pointing up toward the ceiling.

•Slowly return to start posi- tion keeping tension in quads during movement.

Squat

Muscles worked:

All muscles of legs and buttocks (gluteus maximus).

Position:

Standing – facing outward

Accessory:

Squat Bar – with squat straps

Pulleys:

Squat Pulley Frame

BeforeYou Begin:

Remove Seat and Leg Extension

Key Points:

•Make sure you do not bend waist or lower back.

•Keep abs tight throughout entire exercise.

•Keep knees pointed straight out in front of you.

•Never step off platform while under resistance.

START

START

•Stand on platform, feet shoulder width apart.

•Squat down and place squat bar across shoulders. Adjust strap on bar to make sure you have resistance at start of movement.

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

FINISH

ACTION

•Slowly rise to standing position. Keep knees slightly bent.

•Slowly return to start position. Do not allow knees to exceed a 90º angle.

48Bowﬂex Xceed™ Owner’s Manual

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Bowflex Xceed manual Leg Exercises, Squat

Contents

Fitness Guide CostcoBFXXceedOMFINALprint.indd 16/2006 33948 PM Table of Contents Regulatory Approvals Specifications / ApprovalsProduct Specifications Important Safety Precautions Important Safety Instructions Safety Warning Labels Label Safety Warning Labels Get to Know Your Machine Rod Caps How to Use Your Machine Bowflex Xceed Home Gym Pulley Positions Bowflex Xceed Home Gym Cable Routing Maintenance and Care of Your Bowflex Xceed Home Gym Leg Extension Hand Grips and StrapsLat Pulldown Define Your Goals Design Your Own Program Variables are as follows Workout Guide Advanced General Conditioning WorkoutsMinute Better Body Workout Minute Upper/Lower Body Frequency 4 Days Per Week M-T-TH-F Time About 20 Minutes Body Building Frequency 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 Minutes True Aerobic Circuit Training Frequency 2-3 Times Per Week Time About 20-60 Minutes Strength Training Frequency 3 Days Per Week M-W-F Time About 45-60 Minutes Chest Exercises Key Points BeforeYou Begin Shoulder Exercises Crossover Rear Deltoid Rows Elbow Flexion Crossover High Rear Deltoid Rows Elbow Flexion Seated Forearm Lateral Shoulder Raise Elbows Stabilized Squat Pulley Frame Shoulder Rotator Cuff Internal Rotation Shoulder Rotator Cuff External Rotation Shoulder Extension Elbows Stabilized Scapular Protraction Elbows Stabilized Scapular Depression Scapular Retraction Back Exercises Seated facing machine Bent Over Row Crossover Bent Over Row Seated on ground, facing machine Standing Low Back Extension with Hip Extension CostcoBFXXceedOMFINALprint.indd 16/2006 34050 PM CostcoBFXXceedOMFINALprint.indd 16/2006 34054 PM Triceps Hammer Pushdown Elbow Extension Arm ExercisesTriceps Pushdown Elbow Extension Triceps Extension Elbow Extension HammerTriceps Extension Elbow Extension CrossTriceps Extension Triceps Kickback HammerTriceps Kickback Resisted Dip Elbow Extension Muscles worked Reverse Curl Elbow Flexion in Pronation Muscles worked Barbell Biceps Curl Elbow Extension Reverse Barbell Biceps Curl Elbow Extension Seated Biceps Hammer Curl Elbow Flexion Start Action Wrist Extension Wrist Curl with Wrist Flexion Muscles worked Seated Resisted Oblique Abdominal Crunch Abdominal ExercisesTrunk Rotation Seated Resisted Abdominal Crunch Spinal Flexion Leg Exercises Squat Standing Hip Extension Knee Bent Standing Hip Extension Knee Extended Leg Kickback Hip and Knee Extension Muscles worked Dead Lift Stiff Leg Dead Lift Standing Hip Adduction Standing Hip Abduction Lower leg or calf gastrocnemius, soleus Muscle Chart Iliotibial Tract Exercise Log Exercise Date CostcoBFXXceedOMFINALprint.indd 16/2006 34140 PM Bowflex Body Leanness Program 58 Bowﬂex Body Leanness Program Personal guarantee from Dr. Ellington Darden Introduction Bowflex Body Leanness Program Circumference of Body Parts Body WeightMeasurements Skinfold Measurements Suprailium Women Men Using Calipers When Measuring SkinfoldsOptional Picture Taking Female Male Determining Your Body FatTo Use The Nomogram Percent Body-Fat Enter Your Information Here Pounds or Kilograms Calculating Lean Body MassFor Example Your Results Summary Sheet Measurement s Before After Guidelines Week 5&6 Guidelines Week 1&2Guidelines Week 3&4 Keep Menus Simple and Food Substitutions to a Minimum Eating GuidelinesFollow a Carbohydrate-Rich, Descending-Calorie Eating Plan Avoid Too Much Stress Superhydrate Your System Eating Plan Week 5 Eating Plan US Measurements Eating Plan Metric Measurements Shopping List What can I substitute for it? Bowﬂex Body Leanness Program Adhere to a carbohydrate-rich, moderate-calorie eating plan Bowflex Xceed Warranty Registration Card IMPORTANT! Mail Within 30 Days of Purchase What Is Covered Please fold over and tape before mailing Warranty Information Keep For Your Records Important Contact Numbers Offices in the United States CostcoBFXXceedOMFINALprint.indd 16/2006 34149 PM CostcoBFXXceedOMFINALprint.indd 16/2006 34149 PM