Nautilus NS 300X - Manual (Page 22)

STANDING LEG CUrL
— Knee stabilized in flexion
LEG EXErCISES
STArT
FINISh
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
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.
Position: Leg extension/curl station.
Starting position:
• Face the machine.
• Place roller behind ankle. 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. Grasp the
press arm handles for stability.
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.
STArT
FINISh