Bowflex SelectTech BD552 Dumbbells Dumbbells and Stability Manual de usuario descargar pdf (Pagina 15)

Leg Exercises

Wide Squats

START ACTION

START

• Grabthedumbbellwithboth

hands and stand with you feet

slightlywiderthanshoulder

widthapart.

• Slightlyrotateyourhipsoutward,

feetandkneesshouldbelined

upinthatoutwardpositionas

well.

• Stabilizeyourtorsobyliftingyour

chest,tighteningyourabsand

maintainingaslightarchinyour

lowerback.

• Undercontrol,slowlysquatdown

by sticking the hips back as the

kneesstarttobend.

• Keepthechestupandtheback

flatasthehipscontinuetomove

backward.

• Lowertoapproximately

90degreesattheknees,unless

otherwisedetermined.

• Returntothestartingposition.

• Donotlockoutthekneesatthe

topofthesquat.

FINISH

Calf Raises

START ACTION

START

• Standwithyourfeetabout

shoulderwidthapart,feetfacing

straightforward.

• Holdthedumbbellsatyoursides

withyourpalmsfacingin.

• Keepyourchestlifted,abstight

andaslightcurveinyourlower

back.

• Slowlyriseupontheballsof

yourfeet,liftingyourheelsas

highasyoucanoffthefloor.

• Slowlyreturntothestarting

position,keepingtensiononthe

calfmuscles.

FINISH

Muscles worked

Quadriceps,glutes,hamstringsand

adductors

Success tips:

• Keepthekneespointedinthesame

directionasthetoes.

• Keeptheheadandneckinlinewith

thetrunk.

• Paycloseattentiontoallalignment

andstabilizationissuesoneverypart

ofeachandrepetition.

Muscles worked

Gastrocnemiusandsoleus

Success tips

• Donotchangeyourhiporknee

positionduringtheexercise.

• Riseupashighasyoucan,

maintainingyourbalance,onthe

ballsofyourfeet.

Note:Optionalaccessoriesshownin

photos.

Owner’s Manual

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