MOVABLE PULLEY
POSITIONS
MOVABLE PULLEY
POSITIONS
MOVABLE PULLEY
POSITIONS
BIO FORCE
®
EXERCISES
LEGS
48
STANDING LEG PRESS
START:
Stand facing frame. Foot harness/
cuff on one ankle, other foot on base.
Grip the top of the backrest with
both hands. Bend hip and knee
of working leg.
MOTION:
Extend hip and knee. Press leg
straight back behind body. Pause
at end of motion. Flex hip and knee
back to starting position.
TIPS:
Keep arms straight to stabilize torso.
Maintain forward lean with straight back.
Contract abdominals to stabilize back.
Perform on both sides.
13
MUSCLE GROUPS EXERCISED:
Gluteals, hamstrings,
quadriceps
LEVEL OF DIFFICULTY:
Beginner
SEAT:
Off
LEG LIFT:
Off
ACCESSORIES:
Foot harness/
Ankle cuff
STANDING HIP
FLEXION
START:
Stand facing away. Foot harness/
cuff on one ankle, other foot on base.
Place hands on hips.
MOTION:
Flex hip and raise leg until thigh is
parallel to floor. Pause at top of motion.
Lower to starting position.
TIPS:
Maintain upright body position.
Do not lean forward or back as leg lifts.
Contract abdominals to stabilize back.
Perform on both sides.
14
MUSCLE GROUPS EXERCISED:
Hip flexors
LEVEL OF DIFFICULTY:
Advanced
SEAT:
Off
LEG LIFT:
Off
ACCESSORIES:
Foot harness/
Ankle cuff
STANDING HIP
EXTENSION
START:
Stand facing frame. Foot harness/
cuff on one ankle, other foot on base.
Grip the top of the backrest with both
hands. Bend knee 90 degrees in front
of body.
MOTION:
Extend hip. Pull thigh in line with
or slightly behind standing leg. Pause
at end of motion. Return to starting
position.
TIPS:
Keep knee bent while extending hip.
Maintain forward lean with straight back.
Keep arms straight to stabilize torso.
Contract abdominals to stabilize
back. Perform on both sides.
15
MUSCLE GROUPS EXERCISED:
Gluteals, hamstrings
LEVEL OF DIFFICULTY:
Beginner
SEAT:
Off
LEG LIFT:
Off
ACCESSORIES:
Foot harness/
Ankle cuff
41
WARM-UP AND COOL DOWN STRETCHES
4. Back Stretch
Stand with your legs shoulder width apart and your knees slightly
bent. Bend forward from your waist with your arms extending loosely
in front of your body. Gently bend from the waist flexing your body
as far forward as it will go.
Hold for 20 to 30 seconds. Straighten up and repeat.
5. Standing Hamstrings Stretch
Stand with your legs hip-width apart. Extend one leg out in front
of you and keep that foot flat against the ground. With your hands
resting lightly on your thighs, bend your back leg and lean forward
slightly from your hips until you feel a stretch in the back of your
thigh. Be sure to lean forward from the hip joint rather than
bending at your waist.
Hold for 20 to 30 seconds. Repeat for the opposite leg.
6. Buttocks and Hips Stretch
Lay flat on your back with your hips relaxed against the floor. Bend
one leg at the knee. Keeping both shoulders flat on the floor, gently
grasp the bent knee with your hands and pull it over your body
and towards the ground. You should feel a stretch in your hips,
abdominals and lower back.
Hold for 20 to 30 seconds and release. Repeat for opposite side.
7. Inner Thigh Stretch
Sit on the floor and bend your legs so that the soles of your feet
are together. Place your elbows on your knees. Lean forward from
the waist and press down lightly on the inside of your knees. You
should feel a stretch in the muscles of your inside thigh.
Hold for 20 to 30 seconds and release.
8. Arm Pullback
Stand with your feet shoulder width apart and toes pointing forward and
with your knees slightly bent. Let your arms hang relaxed on either side
of your body. Expand your chest and pull your shoulders back. Bend
your elbows slightly and clasp your hands behind your back. Slowly
straighten your arms as you lift your hands upward. Raise your hands
upward until you feel mild tension in your shoulder and chest region.
Hold for 20 to 30 seconds. Lower your arms to their original position
and bend your elbows. Release your hands and return them to
your sides.
Summary of Contents for Bio Force 3842
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