Finnlo Bio Force 3842, User Manual

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BIO FORCE
®
EXERCISES
60
CHEST & BACK
NEUTRAL GRIP
PULL DOWN
START:
Sit facing frame. Lean back
slightly. Grip handles in neutral
position with palms facing in.
MOTION:
Bend elbows and pull handles
down to chest. Pause at bottom of
motion. Extend elbows and raise to
starting position.
TIPS:
Hold leaning position throughout
exercise. Do not move torso forward
and back. Maintain straight spine while
leaning. Do not round lower back.
Contract abdominals to stabilize torso.
47
MUSCLE GROUPS EXERCISED:
Latissimus, biceps
LEVEL OF DIFFICULTY:
Beginner
SEAT:
On/Bottom
Position
LEG LIFT:
On
ACCESSORIES:
Handles/Lat Tower
SINGLE ARM
NEUTRAL GRIP
PULL DOWN
START:
Sit facing frame. Lean back
slightly. Grip one handle in neutral
position with palm facing in.
MOTION:
Bend elbow and pull handle
down to chest. Pause at bottom of
motion. Extend elbow and raise to
starting position.
TIPS:
Hold leaning position throughout
exercise. Do not move torso forward
or back. Maintain straight spine while
leaning. Do not tip or rotate to one side.
Contract abdominals to stabilize torso.
Perform on both sides.
48
MUSCLE GROUPS EXERCISED:
Latissimus, biceps
LEVEL OF DIFFICULTY
: Intermediate/Advanced
SEAT:
On/Bottom
Position
LEG LIFT:
On
ACCESSORIES:
Handles/Lat Tower
SEATED PULL OVER
START:
Sit facing away. Feet on base.
Grip handles with palms facing forward.
MOTION:
Pull arms forward and down
until handles are at waist level. Pause
at end of motion. Raise arms back to
starting position.
TIPS:
Keep arms straight throughout
exercise. Do not bend elbows while
pulling down. Maintain upright posture.
Do not round lower back. Keep
shoulders pulled down away from
ears. Contract abdominals to
stabilize torso.
49
MUSCLE GROUPS EXERCISED:
Latissimus, posterior deltoid
LEVEL OF DIFFICULTY:
Beginner
SEAT:
On/Bottom
Position
LEG LIFT:
On
ACCESSORIES:
Handles/Lat Tower
MOVABLE PULLEY
POSITIONS
MOVABLE PULLEY
POSITIONS
MOVABLE PULLEY
POSITIONS
29
GETTING STARTED ON YOUR BIO FORCE
®
SPORT EXERCISER
Your Bio Force
®
Sport exerciser is one serious piece of exercise equipment! We
recommend that before you start working out, you read the entire Owner’s
Manual and view the workout video that came with your equipment.
Adjusting Resistance with Slide-N-Lock
Technology
To change resistance, it just takes seconds. Simply pull up on the
Slide-N-Lock Adjuster to disengage it from its current position.
Then, keeping the Adjuster disengaged, simply slide it to the next
desired weight position and release it. Make sure the locking
mechanism has engaged into the new resistance position. To
double-check, the resistance indicator window should show “red.”
Adjusting the Seat
The Bio Force
®
Sport seat has two height positions. If you are
taller, you may wish to use the lower position to get the fullest
range of motion from the Lat Tower exercises. If you are shorter,
you may prefer the higher position to more easily reach the Lat
Bar. It is up to you!
If you wish to change positions, simply remove the Long Hitch
Pin, and pull up on the Seat to disengage it from the Positioning
Pins. Move it to the new position and place the Seat onto the
Positioning Pins. Once it is in place, reinsert the Long Hitch Pin
to secure.
Do not use the Seat unless the Long Hitch Pin
is in place.
Adjusting the Leg Attachment
The lower Foam Pad on the Leg Lift Tube has 4 positions. These
are to accommodate user leg length and comfort.
To change the Foam Pad, simply remove the Leg Bar Cap from
one end of the Pad. Slide off the Foam Pad from that side. Now
slide the Tube and remaining Pad out of the Leg Assembly hole.
Reinsert into the new desired position. Replace the first Foam
Pad and replace the Leg Bar Cap. Make certain the Leg Bar
Cap is secured.
Resistance
Indicator
shows red
when locked
Slide-N-Lock
Adjuster
Seat
Adjustment
Long
Hitch Pin
Leg Lift Tube
Adjustment
Holes
Leg Bar Cap