Bowflex Bowflex Xtreme 2 SE User Manual download pdf (Page 35)

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Bowﬂex Xtreme

®

2 SE Owner’s Manual

33

Back Exercises

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Standing Low Back Extension – with Hip Extension

Muscles worked:

Muscles in lower back (erector spinae, deep

spinal muscles), lower back muscles, gluteus

maximus and hamstrings.

Position:

Standing – facing outward

Accessory:

Hand Grips

Pulleys:

Squat Pulley Frame – standard position

Before You Begin:

Remove Seat and Leg Extension

Key Points:

s+EEPCHESTLIFTEDANDAVERYSLIGHTARCHIN

lower back at all times.

s-OVEFROMHIPSONLYNOTWAIST$ONOT

increase or decrease the arch in lower back

during the movement.

s3TANDFACINGOUT

s3LIDEHANDGRIPSUPOVER

fore arms to elbows.

s"ENDKNEESCOMFORTABLYCROSSARMS

in front of chest and pull hand grips

tightly to chest.

s,IFTCHESTTIGHTENTRUNKMUSCLES

and arch lower back slightly. Pinch

shoulderblades together slightly.

s,EANFORWARDFROMHIPSSLIGHTLY

letting out tension in the cables.

s+EEPCHESTLIFTEDMOVEENTIRE

torso up as a unit by pivoting at

hips.

s3LOWLYRETURNTOSTARTPOSITION

without slouching or changing

spinal alignment.

Good Morning

s 'RASPTHE3QUAT"ARWITHYOUR

palms facing downward.

s +EEPYOURLEGSBENTSLIGHTLY

s "ENDOVERAPPROXIMATELY

from your hips (not your waist)

s )NITIATETHEMOVEMENTBYPUSHING

your hips forward.

s 3LOWLYMOVEYOURTRUNKUNTIL

you are in the standing position.

Back should be tightened when

reaching upright position

s 3LOWLYRETURNTOTHESTARTPOSITION

without relaxing tension in your

legs.

Muscles worked:

Latissimus Dorsi; Teres Major;

Rear Deltoids

Position:

Standing—facing outward

Accessory:

Squat Bar

Pulleys:

Squat Pulley Frame

Leg Extension:

Removed

Success Tips

s +EEPYOURCHESTLIFTEDSPINEALIGNEDABS

tight and your back flat with no arch.

s ,IFTWITHYOURLEGSNOTLOWERBACKOR

arms.

s 5SEALIGHTRESISTANCEFORTHISMOVEMENT

s ,IFTYOURHEADKEEPYOURKNEESBENTAND

feet on Standing Platform.

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