5
Changing the ropes:
•
Select the rope you want to replace and loosen the bolts from the rollers. Hold the upper nut
with the open French key. Then use the Allen key and unscrew the bolt at the top of the pulley
clockwise.
•
Unscrew the nut and pull out the screw. Once the bolt is out, you can pull the pulley out of its
cover. Do the same at both ends of the rope.
•
Insert a new rope into the empty space with one end into the pulley at the top of the frame. To
attach, use the screw and the nut that you previously unscrewed. Do not over tight the screw.
Do the same on the other end of pulley.
Gray rope
– resistance 11.3 kg
Black rope
– resistance 15.7 kg
Red rope
– resistance 18.2 kg
EXERCISES
ABDOMINAL (ABS)
Left rectus abdominis
muscle and obliquus
abdominis externus
Right rectus abdominis
muscle and obliquus
abdominis externus
External Oblique
Three faze training
Exercising of abs while standing with bottom
pulley
Circular motion of hands with upper pulley
– one
smooth motion (counter clock wise)
Circular motion of hands with bottom pulley
– one smooth motion
(counter clock wise)
Exercising lying down, lift the
blades, hold your loins on the
floor
