Advertisement
Leg Exercises
iVluscies
worked:
Insides
of thighs
(adductor
muscle
groups).
Also, the outside
of hip
(gluteus
medius)
on support
leg.
('i
Position:
Stand
to left or right
of machine
-
facing
outward
Accessory:
Hand
Grip over ankle
Pulleys:
Squat
Pulley
Frame
d:
>:,
ii1
BeforeYou
Begin:
Remove
Seat and Leg Extension
Key Points:
* Do not use exercise
for losing
fat flom
thighs.
Use it to develop
hip strength
and stability.
* Do not cross attached
leg in flont
of standing/
support
leg. Use a small range
of moOon.
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 posi0on.
START
START
* Stand
to one side of platfbrm
with one side near machine.
Slide a hand
grip over anlde
nearest
machine
(inside
leg).
* Stand
straight,
lift chest,
Oghten
abs and maintain
a slight arch in
lower back.
Adjust posi0on away flom
machine so there is room to
move attached leg toward pulley.
FiNiSH
ACTION
* Slowly allow attached
leg to
move in toward
support
leg
(30-45°),
keeping
hips and
spine
s011.
. Slowly draw leg back to start
posi0on.
Muscles
worked:
Sides of hips
(glutens
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
BeforeYou
Begin:
Remove Seat and Leg Extension
Key Points:
* Do not use dlis exercise for losing fht
flom
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.
START
START
* Stand
to one side of plat-
form with one side near
machine.
Slide band
grip to
ankle fl_rthest
flom
machine
(outside
leg).
* Stand
up straight,
lift chest,
Ogbten
abs and maintain
a
slight arch in lower back.
* Adjust
position
so there
is
some resistance
in cables.
ACTION
* Slowly move attached
leg out to
side away flom
pulley
(30-45°),
keeping
hips and spine s011.
* Slowly retmn
to start posi0on
without
relaxing
muscles.
52
gox_{lex
Xceed"
Owner's
Manual
Costco BFX
Xceed OM FINAL
print.indd
54
8d6/2006
3:41:38 PM
Advertisement
