Finnlo Bio Force 3842, User Manual

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BIO FORCE
®
EXERCISES
62
CHEST & BACK
STANDING ROW -
NEUTRAL POSITION
START:
Stand facing frame. Rest legs
against pads. Bend knees slightly. Grip
handles with thumbs facing up.
MOTION:
Bend elbows and pull handles
toward waist. Pause at end of motion.
Extend elbows and return to starting
position.
TIPS:
Keep elbows close to sides while
pulling. Squeeze shoulder blades togeth-
er. Maintain upright posture. Do not lean
forward or back. Contract abdominals
to stabilize back.
53
MUSCLE GROUPS EXERCISED:
Latissimus, biceps,
posterior deltoids
LEVEL OF DIFFICULTY:
Beginner
SEAT:
On/Bottom
Position
LEG LIFT:
On
ACCESSORIES:
Handles
SEAT:
On/Bottom
Position
LEG LIFT:
On
ACCESSORIES:
Handles
SEAT:
On/Bottom
Position
LEG LIFT:
On
ACCESSORIES:
Handles
SINGLE ARM
STANDING ROW -
NEUTRAL POSITION
START:
Stand facing frame. Rest legs
against pads. Bend knees slightly. Grip
one handle with thumb facing up.
MOTION:
Bend elbow and pull handle
toward waist. Pause at end of motion.
Extend elbow and return to starting
position.
TIPS:
Keep elbow close to side while
pulling. Maintain upright posture. Do not
lean forward or back. Keep shoulders
level. Do not rotate side while pulling.
Contract abdominals to stabilize back.
Perform on both sides.
54
MUSCLE GROUPS EXERCISED:
Latissimus, biceps,
posterior deltoids
LEVEL OF DIFFICULTY:
Intermediate/Advanced
STANDING ROW -
OVERHAND
POSITION
START:
Stand facing frame. Rest legs
against pads. Bend knees slightly. Grip
handles with thumbs facing inward.
MOTION:
Bend elbows and pull handles
toward waist. Pause at end of motion.
Extend elbows and return to starting
position.
TIPS:
Keep elbows close to sides while
pulling. Squeeze shoulder blades togeth-
er. Maintain upright posture. Do not lean
forward or back. Contract abdominals to
stabilize back.
55
MUSCLE GROUPS EXERCISED:
Latissimus, biceps,
posterior deltoids
LEVEL OF DIFFICULTY:
Beginner
MOVABLE PULLEY
POSITIONS
MOVABLE PULLEY
POSITIONS
MOVABLE PULLEY
POSITIONS
27
BIO FORCE
®
SPORT SYSTEM
The Bio Force
®
Sport exerciser is more than just a
strength training machine; it is a total body exercise
and nutrition system. It is a “fitness for life” plan that
goes hand in hand with an overall healthy lifestyle. This
includes regular check-ups, healthy eating habits and
exercise for the rest of your life.
Today, all fitness research recommends both
cardiovascular exercise and strength conditioning
to achieve balanced fitness. By improving your
cardiovascular fitness you will strengthen your heart
and lungs, increase your stamina and endurance,
and help with weight loss. Strength conditioning
adds lean muscle to your body, which increases
your body’s metabolism. And we all know that a
healthy eating plan is an important part of any
balanced fitness program.
The Bio Force
®
Sport System is designed to help
you achieve a balanced fitness program. The system
consists of three parts:
1. Strength Conditioning.
The Bio Force
®
Sport
exerciser was designed to help you strengthen your
upper and lower body. We recommend that you work
out for at least 30 minutes, 3 times a week. However,
the frequency and duration of your workouts will
depend on your current fitness level and goals.
2. Cardiovascular Exercise.
The Bio Force
®
Sport
system includes a cardio workout program. You can
achieve an effective cardio workout from a variety of
activities, such as walking, hiking, swimming and jog-
ging. We recommend that you do a cardio workout for
at least 30 minutes, 3 times a week. You can easily
alternate days for your Bio Force
®
and cardio workouts.
Again, the frequency and duration of your workouts will
depend on your current fitness level and goals. Please
refer to the Cardiovascular Workout section on pages
83 and 85 to determine the workout that is appropriate
for you.
3. Nutrition.
The Bio Force
®
Sport system also
includes the Eating Plan booklet to provide you with
healthy eating choices.
For best results, we recommend that you begin with
Eric Lichter’s 8 Week Body Transformation Plan on
pages 30-39 of this manual.
4.
Keep track of how many sets and repetitions of
each exercise you are able to do at first. You will
be surprised at how quickly you progress. In just a
few weeks you’ll probably be able to complete all
of the sets and repetitions at the resistance level
you choose.
5.
Progress slowly. If you are very sore and tired after
your workout, you are working at a level that is too
hard. Great results can be obtained by working at
a level that challenges you, but doesn’t create
soreness and excessive fatigue.
6.
It is important that you know how to work out
safely and properly. These safety steps are for your
benefit and you should follow them closely to
maximize the effectiveness of your workout routine.
7.
You should begin to feel results within one to two
weeks of working out with your equipment. Look for
better posture and the feeling of more strength and
efficiency in your muscles.
IMPORTANT EXERCISE
AND SAFETY TIPS
1.
Review this Owner’s Manual/Exercise Book
and the video completely before you begin your
exercise program. Remember to follow the
instructions exactly – they have been developed
with your health and safety in mind.
2.
Perform the exercises at a slow and controlled
speed. For best results, perform all of the
exercises at the tempo demonstrated in the video.
Working at a fast pace is not recommended, and
may compromise your safety and results.
3.
You may not be able to complete all of the sets
and repetitions suggested at first. When you feel
your muscles fatiguing, or are unable to work
with good form and technique, decrease your
resistance level or take a short break and rest.
BIO FORCE ® SPORT WORKOUT