Nautilus BE STRONG. NS 600X User Manual

1

Nautilus NS600X

Muscles worked: This exercise is great for

emphasizing the muscles of your lower leg or

calf (gastrocnemius and soleus), which are

responsible for raising and lowering your heels

at the ankle joint. Strength and power in these

muscles are essential for all sports and daily

activities.

• Standing and facing the weight stack.

• Place the ankle strap around your forearm.

• Standup and place the balls of your feet on

   the foot plate with your heels elevated.

• Legs should be straight but knees not locked

• Drop your heels down towards the ground,

   and then press the balls of your feet on the

   frame and raise your heels as high as you

   can, trying to get up on your toes.

• Slowly return to the starting position always

   maintaining proper posture. 

• Do not lose contact with balls of your feet

   and the frame as you push up and down.

• Do not change your hip or knee position,

   ONLY ankle motion should be allowed.

Muscles worked: This exercise will not burn

off fat from your hips or outer thigh! There is

no exercise that will burn fat from a specific 

area. This exercise will, however, strengthen

the muscles on the sides of your hips (gluteus

medius), especially on the standing/support

side. Use light resistance and controlled range

of motion on this exercise. You may also think

of this exercise as a tool for challenging your

ability to stabilize your hip on the supportive

leg.

• Stand in front the pulley with your side to

   the pulley, and attach a handle /strap to the

   ankle furthest from the machine (outside

   leg).

• Stand up straight, lift your chest, tighten

   your abs and maintain a very slight arch in

   your lower back.

• Adjust your position so that there is some

   resistance in the cables.

• In the beginning, you may hold on to the

   machine for stability.

• Slowly move the attached leg outward to the

   side away from the pulley (30-45 degrees),

   keeping your hips and spine perfectly still.

• Keep you abs tight throughout the exercise.

• Do not use this exercise for losing fat from

   your hips. It will not make your hips

   smaller. Use it to develop hip strength and

   stability.

• Use a very small range of motion. More is

   not better.

• Keep your spine straight and your hips level.

   Try not to raise your hips when raising your

   leg to the side