Nautilus NS 200X User Manual download pdf (Page 24)

24

STANDING HIP ADDUCTION

LEG EXERCISES

START

FINISH

Muscles worked: This exercise emphasizes the

abdominal area including the upper and lower

front abs (rectus abdominus) and the side abs

(obliques).

Starting position:

• While seated in the 45 degree position,

spread the cuffs from the handles and put

the arms through, positioning each cuff

around the front of the respective shoulder.

• Your lower back can start out flat or in a

normal arch, knees and hips are bent and

your feet are flat on the floor.

Motion:

• Tighten your abs and curl only your torso,

slowly moving your ribs toward your hips.

Move as far as you can without moving the

hips or neck. THE LOWER BACK SHOULD

NOT LOSE CONTACT WITH THE BENCH

when fully crunched.

• Slowly reverse the motion returning to the

starting position, without relaxing.

Key points:

• Allow exhalation up and inhalation down,

don’t exaggerate it.

• Do not lift your head/chin. Your head should

follow the rib motion, not lead, allowing you

to maintain normal neck posture.

• Tighten your abdominals throughout the

entire exercise range of motion. Do not let

your abs relax until the set is over.

• MOVING SLOWLY to eliminate momentum

is critical.

• This exercise will NOT spot-reduce fat!

SEATED (RESISTED) ABDOMINAL CRUNCH— Spinal Flexion

Muscles worked: This exercise will not burn

off fat from your inner thighs or make them

smaller! There is no exercise that will burn fat

from a specific area. This exercise will,

however, strengthen the muscles on the

insides of your thighs (adductor muscle

groups). It also works the muscles on the

outside of your hip (gluteus medius) on the

side that you are standing on. Use very light

resistance and small range of motion on this

exercise. Think of this exercise as a tool for

challenging your ability to stabilize your hip

and stand on one leg.

Starting position:

• Stand in front of the pulley with one side

near pulleys, and attach a handle/strap just

above the calf (below the knee) on the leg

nearest the pulley.

• Adjust your position away from the machine

so that tension is created.

• Stand straight, lift your chest, tighten your

abs and maintain a very slight arch in your

lower back.

Motion:

• Keeping your hips and spine perfectly still,

slowly move your attached leg toward the

center/midline, away from the pulley.

• Slowly control the leg back toward the

pulley, returning to the starting position.

Key points:

• Do not use this exercise for losing fat from

your thighs. It will not make your thighs

smaller. Use it to develop hip strength and

stability.

• Keeping your hips and spine perfectly still

• Do not bend at knee.

START

FINISH

ABDOMINAL EXERCISES

1 2 ... 19 20 21 22 23 24 25 26 27

Comments to this Manuals

No comments