Bowflex Bowflex Xtreme 2 SE Spezifikationen PDF herunterladen (Seite 56)

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Owner’s Manual

54

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

Before You 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.

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• 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.

• Tighten quads and straighten

legs by moving feet forward, then

upward until legs are completely

straight and kneecaps are

pointing up toward the ceiling.

• Slowly return to start position

keeping tension in quads during

movement.

Squat

Muscles worked:

All muscles of legs and buttocks (gluteus

maximus).

Position:

Standing – facing outward

Accessory:

Handgrips or optional Squat Bar with

squat straps

Pulleys:

Squat Pulley Frame

Before You Begin:

Remove Seat and Leg Extension

Key Points:

• Make sure you do not bend waist or

lower back.

• Keep abs tight throughout entire exer-

cise.

• Keep knees pointed straight out in front

of you.

• Never step off platform while under

resistance.

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• Stand on platform, feet shoulder

width apart.

• Squat down and place squat bar

across shoulders. Adjust strap on

bar to make sure you have resis-

tance at start of movement.

• Keep spine in good posture, with

chest lifted, abs tight and maintain

a very slight arch in lower back.

• Slowly rise to standing position.

Keep knees slightly bent.

• Slowly return to start position. Do

not allow knees to exceed

a 90º angle.

Leg Exercises

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