Bowflex Blaze Owners Manual - Page 49

Leg Exercises Seated Hip Adduction Muscles Worked: Adductor Longus and Gluteus Medius Bench Position: Horizontal Accessory: Ankle Cuff Pulleys: Chest Bar Success Tips • Do not cross your leg with the attached Cuff in front of your stabilized leg. • Keep your abs tight, and do not lift your hips or excessively arch your back. • Keep your spine straight and your hips level-do not raise your hips during motion. • Use only a small range of motion. START FINISH Start Action • Sit sideways on the Bench, and • Slowly allow your leg with the attach an Ankle Cuff to your ankle attached Cuff to move inward closest to the Power Rod® unit. toward the center, as you face • Sit far enough from the Power Rod® unit to maintain tension in forward, keeping your hips and spine perfectly still. the cable at the start of the exer- • Keeping your leg still, slowly cise. move it back to the Start • Lift your cuffed leg in front of you at a 45o angle from your trunk (toward the Power Rod® unit)- position. do not lock your knee. • You may hold onto the Bench for added stability. Seated Hip Abduction Muscles worked: Piriformis and Gluteus Maximus Bench Position: Flat Bench Forward Accessory: Ankle Cuff Pulleys: Chest Bar Success Tips • Keep your spine straight and your hips level-do not raise your hips during the motion. • Use only a small range of motion. • Keep your hips motionless throughout this exercise. START FINISH Start • Sit sideways on the Bench, and secure an Ankle Cuff to your ankle farthest from the Power Rod® unit. • Sit far enough from the Power Rod® unit to maintain tension in the cable at the start of the exercise. • Lift your cuffed leg in front of you at a 45o angle from your trunk (toward Power Rod® unit)-do not lock your knee. • You may hold onto the Bench for added stability. Action • Slowly allow your cuffed leg to move outward away from the Power Rod® unit, keeping your hips and spine perfectly still. • Keeping your leg still, slowly move it back to the Start position. 49