Bowflex Bowflex Xtreme 2 SE Spezifikationen PDF herunterladen (Seite 60)

START ACTION

START ACTION

Owner’s Manual

58

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 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.

• 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 posi-

tion.

• 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.

1 2 ... 55 56 57 58 59 60 61 62 63 64 65 ... 75 76

Kommentare zu diesen Handbüchern

Keine Kommentare