Finnlo Bio Force 3842, User Manual

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MOVABLE PULLEY
POSITIONS
MOVABLE PULLEY
POSITIONS
MOVABLE PULLEY
POSITIONS
BIO FORCE
®
EXERCISES
LEGS
47
EVERSION CALF
RAISES
START:
Stand facing frame. Feet hip
width apart on base. Toes facing
outward. Grip handles at sides of body.
MOTION:
Raise heels, bending at balls
of feet. Pause at top of movement.
Lower heels to starting position.
TIPS:
Keep arms and legs straight.
Contract abdominals to stabilize back.
Maintain upright position of torso. Do
not lean or bend forward or back.
10
MUSCLE GROUPS EXERCISED:
Gastrocnemius, soleus
LEVEL OF DIFFICULTY:
Intermediate/Advanced
SEAT:
Off
LEG LIFT:
Off
ACCESSORIES:
Handles
INVERSION CALF
RAISES
START:
Stand facing frame. Feet hip width
apart on base. Toes facing inward. Grip
handles at sides of body.
MOTION:
Raise heels, bending at balls
of feet. Pause at top of movement.
Lower heels to starting position.
TIPS:
Keep arms and legs straight.
Contract abdominals to stabilize back.
Maintain upright position of torso. Do
not lean or bend forward or back.
11
MUSCLE GROUPS EXERCISED:
Gastrocnemius, soleus
LEVEL OF DIFFICULTY:
Intermediate/Advanced
SEAT:
Off
LEG LIFT:
Off
ACCESSORIES:
Handles
SINGLE LEG
KICK BACK
START:
Stand facing frame. Foot
harness/cuff on one ankle, other foot
on base. Lean forward from hips. Grip
the top of the backrest with both hands.
MOTION:
Extend hip. Pull leg straight back
behind body. Pause at end of motion.
Lower to starting position.
TIPS:
Keep leg straight while lifting.
Maintain forward lean with straight
back. Keep arms straight to stabilize
torso. Contract abdominals to stabilize
back. Perform on both sides.
12
MUSCLE GROUPS EXERCISED:
Gluteals, hamstrings
LEVEL OF DIFFICULTY:
Beginner
SEAT:
Off
LEG LIFT:
Off
ACCESSORIES:
Foot harness/
Ankle cuff
42
BIO FORCE
®
EXERCISE INDEX
1. Squat
2. Single Leg Squat
3. Reverse Lunge
4. Seated Leg Extension
5. Seated Single Leg Extension
6. Straight Leg Dead Lift
7. Straight Bar Dead Lift
8. Leg Curls
9. Calf Raises
10. Eversion Calf Raises
11. Inversion Calf Raises
12. Single Leg Kick Back
13. Standing Leg Press
14. Standing Hip Flexion
15. Standing Hip Extension
16. Standing Hip Abduction
17. Standing Hip Adduction
18. Lying Hip Extension
19. Lying Hip Abduction/Adduction
20. Lying Single Leg Abduction/Adduction
21. Lying Double Leg Press
22. Lying Single Leg Press
23. Scissor Kicks
24. Flutter Kicks
25. Lying Hip Rotation
26. Single Leg Lying Hip Rotation
27. Seated Single Leg Press
28. Seated Single Leg Abduction
29. Seated Single Leg Adduction
30. Seated Ankle Eversion
31. Seated Ankle Inversion
LEGS
Developing Your Bio Force ® Workout
The choices you make about the frequency (how often), the duration (how long), and
intensity (how hard) at which you will workout, will directly influence your results.
Before beginning any workouts on the Bio Force
®
Sport exerciser, you should first
determine your current fitness level. The following are guidelines that you can use to
determine your fitness level, but remember these are just guidelines. You must always
listen to your body. Start out at a level that is comfortable to you and progress sensibly.
Beginner
– No previous exercise experience, or have not exercised in a long time.
Intermediate
– Have been performing exercises regularly for three months or more.
Advanced
– Have been performing exercises regularly for six months or more.
Note: The unit shown in the following exercise photos may differ slightly from the
unit you purchased.