Finnlo Bio Force 3842, User Manual

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MOVABLE PULLEY
POSITIONS
MOVABLE PULLEY
POSITIONS
MOVABLE PULLEY
POSITIONS
BIO FORCE
®
EXERCISES
LEGS
49
STANDING HIP
ABDUCTION
START:
Stand facing side. Foot harness/
cuff on outside ankle, inside foot on
base. Grip the top of the backrest.
MOTION:
Lift leg to side, toes facing front.
Pause at end of motion. Lower to
starting position.
TIPS:
Keep leg straight while lifting. Lift leg
directly to side. Avoid angling leg front or
back, or lifting toes. Maintain upright
body position. Do not tip body as leg lifts.
Contract abdominals to stabilize back.
Perform on both sides.
16
MUSCLE GROUPS EXERCISED:
Hip abductors
LEVEL OF DIFFICULTY:
Beginner
SEAT:
Off
LEG LIFT:
Off
ACCESSORIES:
Foot harness/
Ankle cuff
STANDING HIP
ADDUCTION
START:
Stand facing side. Foot harness/
cuff on inside ankle, outside foot on
base. Grip the top of the backrest.
MOTION:
Pull inside leg across supporting
leg, toes facing front. Pause at end of
motion. Return to starting position.
TIPS:
Pull working leg in front of
supporting leg. Maintain upright body
position. Do not tip body as leg pulls
across. Contract abdominals to stabilize
back. Perform on both sides.
17
MUSCLE GROUPS EXERCISED:
Hip adductors
LEVEL OF DIFFICULTY:
Beginner
SEAT:
Off
LEG LIFT:
Off
ACCESSORIES:
Foot harness/
Ankle cuff
LYING HIP
EXTENSION
START:
Lie on back facing away, shoulders
on base. Foot harnesses/cuffs on
ankles. Grip base of frame. Lift one
leg perpendicular to floor.
MOTION:
Lower leg straight down to floor.
Pause at end of motion. Slowly raise to
starting position.
TIPS:
Keep leg straight while lifting and
lowering. Do not allow leg to open to the
side. Keep knee in line with shoulder
throughout exercise. Do not excessively
arch back off floor. Contract abdominals
to stabilize back. Perform on both sides.
18
MUSCLE GROUPS EXERCISED:
Gluteals, hamstrings
LEVEL OF DIFFICULTY:
Beginner
SEAT:
Off
LEG LIFT:
Off
ACCESSORIES:
Foot harness/
Ankle cuff
40
WARM-UP AND COOL DOWN STRETCHES
When performing these stretches, your movements should be slow and smooth,
with no bouncing or jerking. Move into the stretch until you feel a slight tension,
not pain, in the muscle and hold the stretch for 20 to 30 seconds. Breathe
slowly and rhythmically. Be sure not to hold your breath. Remember that all
stretches must be done for both sides of your body.
1. Quadriceps Stretch
Stand close to a wall, chair or other solid object. Use one hand to assist
your balance. Bend the opposite knee and lift your heel towards your
buttocks. Reach back and grasp the top of your foot with the same side
hand. Keeping your inner thighs close together, slowly pull your foot
towards your buttocks until you feel a gentle stretch in the front of your
thigh. You do not have to touch your buttocks with your heel. Stop
pulling when you feel the stretch. Keep your kneecap pointing straight
down and keep your knees close together. (Do not let the lifted knee
swing outward.)
Hold for 20 to 30 seconds. Repeat for the other leg.
2. Calf and Achilles Stretch
Stand approximately one arms length away from a wall or chair with
your feet hip-width apart. Keeping your toes pointed forward, move
one leg in close to the chair while extending the other leg behind you.
Bending the leg closest to the chair and keeping the other leg straight,
place your hands on the chair. Keep the heel of the back leg on the
ground and move your hips forward. Slowly lean forward from the
ankle, keeping your back leg straight until you feel a stretch in
your calf muscles.
Hold for 20 to 30 seconds. Repeat for the opposite leg.
3. Overhead/Triceps Stretch
Stand with your feet shoulder width apart and your knees slightly bent.
Lift one arm overhead and bend your elbow, reaching down behind
your head with your hand toward the opposite shoulder blade. Walk
your fingertips down your back as far as you can. Hold this position.
Reach up with your opposite hand and grasp your flexed elbow. Gently
assist the stretch by pulling on the elbow.
Hold for 20 to 30 seconds. Repeat for the opposite arm.