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Bowflex Xtreme2 SE - after 2013 Manual

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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.
… 60 …


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