Bowflex Ultimate Assembly and Owners Manual - Page 59

Seated Hip Abduction, Ankle Inversion

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START Leg Exercises 59 Seated Hip Abduction Muscles worked: This exercise will not burn off fat from your outer thighs or make them smaller! There is no exercise that will burn fat from a specific area. This exercise will, however, strengthen the muscles on the sides of your hips, which in the seated (hip flexed) position includes the piriformis and gluteus maximus. Pulley position: Wide. Starting position: • Sit with one side near the Power Rods®, and attach a handle/strap to the ankle farthest from the machine. • Adjust your position away from the machine so that tension is created. • Sit straight, lift your chest, tighten your abs and maintain a very slight arch in your lower back. Motion: • Slowly move the attached leg outward away from the pulley, keeping your hips and spine perfectly still. • Slowly control the leg back toward the pulley, returning to the starting position. Key points: • Do not use this exercise for losing fat from your thighs. It will not make your thighs smaller. Use it to develop hip strength and stability. • Keep your spine straight and your hips level. FINISH START FINISH Ankle Inversion Muscles worked: This exercise strengthens and develops the muscles on the inside of your lower legs (tibialis anterior and posterior). These muscles are essential for standing balance, support/alignment of the knee, and lateral agility of the ankle. Pulley position: Narrow. Starting position: • Sit on the bench with one side of your body facing the Power Rods®. • Attach the handle around the ball of the foot closest to the pulley. • Straighten the attached leg and sit up straight. • Allow the foot to rotate toward the Power Rods®, keeping tension in the cables. Motion: • Keeping your leg stationary, slowly rotate your foot away from the Power Rods®. • Slowly return to the starting position without relaxing. Key points: • Movement should occur only at the ankle, keep the rest of your body motionless. • You should feel tension in the inside of your calf throughout the entire motion. Both the Ankle Inversion and Ankle Eversion exercises will be easier if you utilize this unique cuff placement. Simply separate the cuff from the handle, sliding the handle half way between the cable D-ring and the cuff. Fold the cuff in half and place the foot through with the cuff and D-ring on the inside of the foot for eversion and outside of the foot for inversion.

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³µ
Leg Exercises
FINISH
START
FINISH
START
Muscles worked:
This exercise will not burn
off fat from your outer thighs or make them
smaller! There is no exercise that will burn fat
from a specific area. This exercise will, however,
strengthen the muscles on the sides of your hips,
which in the seated (hip flexed) position includes
the piriformis and gluteus maximus.
Pulley position:
Wide.
Starting position:
• Sit with one side near the Power Rods
®
, and
attach a handle/strap to the ankle farthest from
the machine.
• Adjust your position away from the machine so
that tension is created.
• Sit straight, lift your chest, tighten your abs and
maintain a very slight arch in your lower back.
Motion:
• Slowly move the attached leg outward away
from the pulley, keeping your hips and spine
perfectly still.
• Slowly control the leg back toward the pulley,
returning to the starting position.
Key points:
• Do not use this exercise for losing fat from your
thighs. It will not make your thighs smaller. Use it
to develop hip strength and stability.
• Keep your spine straight and your hips level.
Seated Hip Abduction
Muscles worked:
This exercise strengthens
and develops the muscles on the inside of your
lower legs (tibialis anterior and posterior).
These
muscles are essential for standing balance,
support/alignment of the knee, and lateral agility
of the ankle.
Pulley position:
Narrow.
Starting position:
• Sit on the bench with one side of your body
facing the Power Rods
®
.
• Attach the handle around the ball of the foot
closest to the pulley.
• Straighten the attached leg and sit up straight.
• Allow the foot to rotate toward the Power Rods
®
,
keeping tension in the cables.
Motion:
• Keeping your leg stationary, slowly rotate your
foot away from the Power Rods
®
.
• Slowly return to the starting position without
relaxing.
Key points:
• Movement should occur only at the ankle, keep
the rest of your body motionless.
• You should feel tension in the inside of your calf
throughout the entire motion.
Ankle Inversion
Both the Ankle Inversion and Ankle Eversion exercises will be
easier if you utilize this unique cuff placement. Simply separate the
cuff from the handle, sliding the handle half way between the cable
D-ring and the cuff. Fold the cuff in half and place the foot through
with the cuff and D-ring on the inside of the foot for eversion and
outside of the foot for inversion.