Nautilus NS 200X User Manual download pdf (Page 22)

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.

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FINISH

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