Taurus UltraForce TF-UF, Assembly And Operating Instructions Manual

Page: 52 / 92

UltraForce
52
UltraForce
MOVABLE PULLEY
POSITIONS
MOVABLE PULLEY
POSITIONS
MOVABLE PULLEY
POSITIONS
BIO FORCE
®
EXERCISES
LEGS
40
SQUAT
START:
Stand facing frame. Feet hip width
apart on base. Grip handles at shoulders.
MOTION:
Flex knees, hips and ankles.
Lower until thighs are parallel to floor
or slightly higher. Press up to starting
position.
TIPS:
Keep knees in line with toes. Center
weight over arches, not toes or heels.
Lift chest and keep back straight as
hips lower. Keep head lifted and in line
with spine. Contract abdominals to
stabilize back.
1
MUSCLE GROUPS EXERCISED:
Gluteals, hamstrings,
quadriceps
LEVEL OF DIFFICULTY:
Beginner
SEAT:
Off
LEG LIFT:
Off
ACCESSORIES:
Handles
SINGLE LEG SQUAT
START:
Stand facing frame. Split-leg
stance with back heel lifted. Grip
handles at shoulders.
MOTION:
Flex knees, hips and ankles.
Lower until front thigh is parallel to floor
or slightly higher. Press up to starting
position.
TIPS:
Keep weight on front leg and front
knee in line with toes. Align shoulders
over hips. Lift chest and keep back
straight while lowering. Contract
abdominals to stabilize back.
Perform on both sides.
2
MUSCLE GROUPS EXERCISED:
Gluteals, hamstrings,
quadriceps
LEVEL OF DIFFICULTY:
Intermediate/Advanced
SEAT:
Off
LEG LIFT:
Off
ACCESSORIES:
Handles
REVERSE LUNGE
START:
Stand facing frame. Feet hip width
apart on base. Grip handles in front of
shoulders.
MOTION:
Step back with one leg into
lunge position. Lower until front thigh
is parallel to floor or slightly higher.
Press back up to starting position.
TIPS:
Keep weight on front leg and front
knee in line with toes. Lift chest and keep
back straight while lowering. Contract
abdominals to stabilize back. Perform
on both sides.
3
MUSCLE GROUPS EXERCISED:
Gluteals, hamstrings,
quadriceps
LEVEL OF DIFFICULTY:
Intermediate/Advanced
SEAT:
Off
LEG LIFT:
Off
ACCESSORIES:
Handles
Exercises Legs