Wednesday, April 6, 2016

Leg Curl (Seated BowFlex)


Muscles worked: This exercise emphasizes the hamstring muscle group (biceps femoris, semimembranosus, semitendinosus) on the back of the thigh.
Pulley position: Narrow.
Starting position:
• Remove the bench, unlock the seat.
• Attach one end of the belt to a pulley, sit on the seat facing away from the Power Rods®, position the belt around your midsection and then attach the free end of the belt to the other pulley.
• Move forward and secure your heels over the rail support at the end of the unit.
• Lift your chest, tighten your abdominals and maintain a very slight arch in your lower back.
Motion:
• Slowly bend your knees, pulling yourself forward toward your feet.
• Slowly allow your legs to straighten and return to the starting position.
Key points:
• Make sure that you straighten your legs under control, do not allow your knees to hyper-extend.
• Keep your chest lifted, abs tight and maintain a very slight arch in your lower back.