Taurus UltraForce TF-UF, Assembly And Operating Instructions Manual

Page: 53 / 92

UltraForce
53
UltraForce
MOVABLE PULLEY
POSITIONS
MOVABLE PULLEY
POSITIONS
MOVABLE PULLEY
POSITIONS
BIO FORCE
®
EXERCISES
LEGS
41
SEATED LEG EXTENSION
START:
Sit facing away. Knees over top
leg pads. Ankles under bottom leg bar
pads. Grip handles next to seat.
MOTION:
Extend knees until legs are
straight. Pause at top of movement.
Lower to starting position.
TIPS:
Sit up straight with abdominals
contracted. Do not lean back against
seat. Keep knee caps aligned with
movement point of bar.
4
MUSCLE GROUPS EXERCISED:
Quadriceps
LEVEL OF DIFFICULTY:
Beginner
SEATED SINGLE LEG
EXTENSION
START:
Sit facing away. Knees over top leg
bar pads. Ankles under bottom leg bar
pads. Grip handles next to seat.
MOTION:
Extend one knee until leg is
straight. Pause at top of movement.
Lower to starting position.
TIPS:
Sit up straight with abdominals
contracted. Do not lean back against
seat. Keep knee caps aligned with
movement point of bar. Perform on
both sides.
5
MUSCLE GROUPS EXERCISED:
Quadriceps
LEVEL OF DIFFICULTY:
Intermediate/Advanced
SEAT:
On/Top
Position
LEG LIFT:
On
ACCESSORIES:
None
STRAIGHT LEG
DEAD LIFT
START:
Stand facing away. Feet hip
width apart on base. Bend at hips
and grip handles between legs.
MOTION:
Extend hips and back. Stand
upright, pulling handles up to front of
pelvis. Bend at hips and lower to
starting position.
TIPS:
Keep arms and legs straight.
Hinge up and down from hips. Do
not round lower back or bend knees.
Contract abdominals to stabilize back.
Bend forward until chest is parallel to
floor or slightly higher and a slight
stretch is felt in hamstrings.
6
MUSCLE GROUPS EXERCISED:
Hamstrings, lumbar spinal
extensors
LEVEL OF DIFFICULTY:
Intermediate/Advanced
SEAT:
Off
LEG LIFT:
Off
ACCESSORIES:
Handles
SEAT:
On/Top
Position
LEG LIFT:
On
ACCESSORIES:
None
x
x
Exercises Legs