Bowflex 100182 Owner's Manual download pdf (Page 16)

Stationary Lunges

Stiff-leg Dead Lift

START ACTION

START

• Standwithyourfeetapproximately

shoulderwidthapart.

• Holdthedumbbellsdowninfront

ofyourthighswithyourpalms

facing back.

• Standwithaveryslightbendat

the knees.

• Keepthechestlifted,abstightand

averyslightarchinyourlower

back.

• Maintainingyourkneeposition,

slowlybendforwardatthehips

movingyourbuttbackward.

• Stopasyourhamstingsbegin

togettautandbeforeyourback

beginstoround.

• Concentrateontensingyour

hamstringstopullyoubackupto

thestartingposition.

FINISH

START ACTION

START

• Standwithonefootforwardand

onefootbackwardinaposition

sowhenyoumovetothe

bottomofthelunge,yourfront

footisunderyourkneeandyour

backkneeisdirectlyunderyou

hip.

• Holdthedumbbellsatyoursides

withyourpalmsfacinginward.

• Keepthechestlifted,abstight

andaslightarchinthelower

back.

• Slowlyloweryourbodybending

atbothknees,simultaneously

keepingthefrontkneeinline

with the toes.

• Movedownandstopjustbefore

the back knee is going to touch

thefloor.

• Reversethemotionandcome

backuptothestartingposition.

FINISH

Muscles worked

Quadriceps,glutes,hamstringsand

adductors

Success tips

• Placefeetinapositionsothatwhen

youlungedown,yourfrontfootis

directlyunderyourkneeandyour

backleglinesupunderyourhip.

• Keepyourheadandchestlifted,with

aslightarchinthelowerbackduring

themovement.

• Doonlyonesidetofatigue,then

switchtotheotherside.

Muscles worked

Hamstrings,glutesandspinalerectors

Success tips

• Yourtorsoshouldmovefrom

standingverticaltoleaningforward

atthehipswithoutrounding

yourspineduringanypartofthe

movement.

• Keepthekneesslightlybent.

• Onlymoveasfarasyoucan

correctly.

• Itiscriticalthatyoukeepthechest

liftedanddonotallowyourspine

toroundatanytimeduringthe

movement.

Leg Exercises

Owner’s Manual

16

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