Bowflex Ultimate Assembly and Owners Manual - Page 60

60 START Leg Exercises Ankle Eversion Muscles worked: This exercise strengthens and develops the muscles on the outside of your lower legs (peroneals). These muscles are essential for standing balance and lateral agility of the ankle. Pulley position: Narrow. Starting position: • Sit on the bench with one side of your body facing toward the Power Rods®. • Attach the handle around the ball of the foot farthest from the pulley. • Straighten the attached leg and sit up straight. • Allow the foot to rotate inward toward the Power Rods®. Motion: • Keeping your leg stationary, slowly rotate your foot outward, away from the Power Rods®. • Slowly return to the starting position without relaxing. Key points: • The only movement that occurs is at the ankle, keep the rest of your body/leg motionless. • You should feel tension in the outside of your calf throughout the entire motion. FINISH START FINISH Deadlift Muscles worked: This exercise is very similar to the squat and is also considered a total body exercise. It involves the glutes, adductors, hamstrings and quads - which are primary movers - and the spinal erectors and trapezius, - which are key to stabilization. Pulley position: Low pulley Starting position: • Remove the back support and straddle the rail. • Use the bar harness to adjust strap length allowing tension at the appropriate depth. This will require experimentation. Increase depth slowly according to your ability, knee conditions, etc. Most orthopedists recommend that healthy knees not go any lower than a 90 degree angle (between the thigh and calf) when using extra resistance. Many people go lower for their goals, but this dramatically increases the risk to the knee cartilage and increases the probability of degenerative/arthritic changes. To go lower than the harness allows, connect the cable snap hook directly to the D-ring of the bar. • 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 the same outward angle as the feet. Motion: • Using control, slowly squat down by sticking the hips out as the knees start to bend. Keep the chest up and back flat as the hips continue to move backward. • Lower to approximately 90 degrees at the knees (unless otherwise determined). • Grasp the bar with an overhand grip and slowly stand erect maintaining the alignment as indicated. • Keep the pressure through the middle of the arches/feet, not through the toes or heels. • Slowly lower to the predetermined range, maintaining tension from the cable. Key points: • Keep knees pointed the same direction as the toes. • Keep the head/neck in line with the trunk. • Pay close attention to all alignment and stabilization issues on every part of each and every repetition! • Never attempt to exercise with more resistance than you are physically able to handle.