Bowflex Xtreme 2 SE Bedienungsanleitung PDF herunterladen (Seite 58)

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56

Bowﬂex Xtreme

®

2 SE Owner’s Manual

Leg Exercises

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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FINISH

• 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 knee-

caps are pointing up toward

the ceiling.

• Slowly return to start posi-

tion keeping tension in quads

during movement.

Squat

Muscles worked:

All muscles of legs and buttocks

(gluteus maximus).

Position:

Standing – facing outward

Accessory:

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

exercise.

• 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 resistance 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.

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