Nautilus BE STRONG. NS 600X - Manual (Page 20)

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LEG EXErCISES
Muscles worked: This exercise emphasizes the
hamstring muscle group (biceps femoris,
semimembranosus, semitenonosus) on the back
of the thigh as well as the calf muscle
(gastrocnemius).
(See page 3 for machine setup.)
Starting position:
• Seated on the seat facing away from
the machine.
• Lift one leg then the other over the top of the
front roller placing the ankle on top of the
roller and shin under the back roller.
• Place your hands on the side of the bench
or grasp the bench for stability.
• Tighten your abs to prevent spinal motion.
Motion:
• Slowly bend your from your knees, Down and
back, without moving your spine and without
your hips lifting from the bench.
• Keeping the hamstrings tight, slowly
allow your legs to straighten and return
near the starting position. Do not fully extend
your legs.
Key points:
• Make sure you straighten your legs
under control, do not allow your knees
to hyperextend.
• Keep your chest lifted, abs tight and maintain a
very slight arch in your
lower back.
• Try to relax your calf and foot muscles.
STArT
FINISh
LEG CUrL
— Knee Extension, hip Extension, Ankle plantarflexion
Muscles worked: This exercise strengthens
and develops the muscles of your buttocks
area (gluteus maximus). Remember, there is
no such thing as spot reduction. This exercise
will not remove fat from this area, but it will
strengthen and build these muscles.
Starting position:
• Facing the machine.
• Secure the cuff around the foot. Keep this
leg bent at approximately 90 degrees.
• Bend over 30 - 45 degrees from your hips
(not your waist) and very slightly bend the
knee of your support leg.
• Keep your spine in good posture, with your
chest lifted, abs tight and maintain a very
slight arch in your lower back.
Motion:
• Initiate the movement by tightening your
glutes. Extend your hip by moving your
entire leg backward.
• Slowly move your leg as far as you can,
without allowing ANY movement to occur at
your waist.
• Then slowly return to the starting position.
Key points:
• Make sure all of your motion occurs at your
hip, NOT your waist or low back.
• Keep your abs tight throughout the entire
exercise.
• Maintain exactly the same bend in the knee
of your moving leg throughout the entire
exercise.
STANDING hIp EXTENSION
— Knee stabilized in flexion
STArT
FINISh