Bowflex Xceed Owners Manual - Page 54

Standing Hip Adduction, Standing Hip Abduction

Get Bowflex Xceed PDF manuals and user guides View all Bowflex Xceed manuals
Add to My Manuals
Save this manual to your list of manuals

Page 54 highlights

Leg Exercises Standing Hip Adduction Muscles worked: Insides of thighs (adductor muscle groups). Also, the outside of hip (gluteus medius) on support leg. Position: Stand to left or right of machine - facing outward Accessory: Hand Grip over ankle Pulleys: Squat Pulley Frame Before You Begin: Remove Seat and Leg Extension Key Points: • Do not use exercise for losing fat from thighs. Use it to develop hip strength and stability. • Do not cross attached leg in front of standing/ support leg. Use a small range of motion. More is not better. • Keep spine straight and hips level. Try not to raise hips when raising leg to side or drop the hip when returning to start position. START FINISH START • Stand to one side of platform with one side near machine. Slide a hand grip over ankle nearest machine (inside leg). • Stand straight, lift chest, tighten abs and maintain a slight arch in lower back. • Adjust position away from machine so there is room to move attached leg toward pulley. ACTION • Slowly allow attached leg to move in toward support leg (30-45º), keeping hips and spine still. • Slowly draw leg back to start position. Standing Hip Abduction Muscles worked: Sides of hips (gluteus medius), especially on the standing/support side. Position: Stand to left or right of machine - facing outward Accessory: Hand Grip over ankle Pulleys: Squat Pulley Frame Before You Begin: Remove Seat and Leg Extension Key Points: • Do not use this exercise for losing fat from hips. It will not make hips smaller. Use it to develop hip strength and stability. • Use a small range of motion. More is not better. • Keep spine straight and hips level. Try not to raise hips when raising leg to the side. 52 Bowflex Xceed™ Owner's Manual START START • Stand to one side of platform with one side near machine. Slide hand grip to ankle furthest from machine (outside leg). • Stand up straight, lift chest, tighten abs and maintain a slight arch in lower back. • Adjust position so there is some resistance in cables. Costco_BFX_Xceed_OM_FINAL_print.indd 54 FINISH ACTION • Slowly move attached leg out to side away from pulley (30-45º), keeping hips and spine still. • Slowly return to start position without relaxing muscles. 8/16/2006 3:41:38 PM

  • 1
  • 2
  • 3
  • 4
  • 5
  • 6
  • 7
  • 8
  • 9
  • 10
  • 11
  • 12
  • 13
  • 14
  • 15
  • 16
  • 17
  • 18
  • 19
  • 20
  • 21
  • 22
  • 23
  • 24
  • 25
  • 26
  • 27
  • 28
  • 29
  • 30
  • 31
  • 32
  • 33
  • 34
  • 35
  • 36
  • 37
  • 38
  • 39
  • 40
  • 41
  • 42
  • 43
  • 44
  • 45
  • 46
  • 47
  • 48
  • 49
  • 50
  • 51
  • 52
  • 53
  • 54
  • 55
  • 56
  • 57
  • 58
  • 59
  • 60
  • 61
  • 62
  • 63
  • 64
  • 65
  • 66
  • 67
  • 68
  • 69
  • 70
  • 71
  • 72
  • 73
  • 74
  • 75
  • 76
  • 77
  • 78
  • 79
  • 80
  • 81
  • 82
  • 83
  • 84
START
ACTION
START
ACTION
Leg Exercises
Standing Hip Adduction
START
FINISH
START
FINISH
Standing Hip Abduction
Muscles worked:
Sides of hips (gluteus medius), especially
on the standing/support side.
Position:
Stand to left or right of machine –
facing outward
Accessory:
Hand Grip over ankle
Pulleys:
Squat Pulley Frame
Before You Begin:
Remove Seat and Leg Extension
Key Points:
•
Do not use this exercise for losing fat
from hips. It will not make hips smaller.
Use it to develop hip strength and
stability.
•
Use a small range of motion. More is
not better.
•
Keep spine straight and hips level. Try
not to raise hips when raising leg
to the side.
•
Stand to one side of plat-
form with one side near
machine. Slide hand grip to
ankle furthest from machine
(outside leg).
•
Stand up straight, lift chest,
tighten abs and maintain a
slight arch in lower back.
•
Adjust position so there is
some resistance in cables.
•
Slowly move attached leg out to
side away from pulley (30-45º),
keeping hips and spine still.
•
Slowly return to start position
without relaxing muscles.
Muscles worked:
Insides of thighs (adductor muscle
groups). Also, the outside of hip
(gluteus medius) on support leg.
Position:
Stand to left or right of machine –
facing outward
Accessory:
Hand Grip over ankle
Pulleys:
Squat Pulley Frame
Before You Begin:
Remove Seat and Leg Extension
Key Points:
•
Do not use exercise for losing fat from thighs.
Use it to develop hip strength and stability.
•
Do not cross attached leg in front of standing/
support leg. Use a small range of motion.
More is not better.
•
Keep spine straight and hips level. Try not to
raise hips when raising leg to side or drop the
hip when returning to start position.
•
Slowly allow attached leg to
move in toward support leg
(30-45º), keeping hips and
spine still.
•
Slowly draw leg back to start
position.
•
Stand to one side of platform
with one side near machine.
Slide a hand grip over ankle
nearest machine (inside leg).
•
Stand straight, lift chest, tighten
abs and maintain a slight arch in
lower back.
•
Adjust position away from
machine so there is room to
move attached leg toward pulley.
52
Bowflex Xceed
™
Owner’s Manual
Costco_BFX_Xceed_OM_FINAL_print.indd
54
8/16/2006
3:41:38 PM