Taurus UltraForce TF-UF, Assembly And Operating Instructions Manual, Page: 54 / 92

UltraForce
54
UltraForce
MOVABLE PULLEY
POSITIONS
MOVABLE PULLEY
POSITIONS
MOVABLE PULLEY
POSITIONS
BIO FORCE
®
EXERCISES
LEGS
STRAIGHT BAR
DEAD LIFT
START:
Stand facing frame. Feet hip
width apart on base with knees bent.
Bend forward at hips and grip lat bar
in front of shins.
MOTION:
Extend hips and back. Stand
upright, pulling bar to front thighs. Bend
knees and hips and lower to starting
position.
TIPS:
Keep arms and back straight with
chest and head lifted. Hinge up and
down from hips. Do not round lower
back. Contract abdominals to stabilize
back. Bend forward until a slight stretch
is felt in hamstrings.
7
MUSCLE GROUPS EXERCISED:
Hamstrings, lumbar spinal
extensors, gluteals
LEVEL OF DIFFICULTY:
Intermediate/Advanced
SEAT:
Off
LEG LIFT:
Off
ACCESSORIES:
Lat
Bar/Front Position
LEG CURLS
START:
Stand facing frame. One thigh
against top leg bar pad. Same side ankle
under bottom leg pad. Grip handle at top
of seat with same side arm.
MOTION:
Flex knee until lower pad is near
buttocks. Pause at top of movement.
Lower to starting position.
TIPS:
Lean slightly forward with entire
body. Keep back straight while curling
leg. Contract abdominals to stabilize
back. Do not lift thigh away from upper
leg bar pad. Perform on both sides.
8
MUSCLE GROUPS EXERCISED:
Hamstrings
LEVEL OF DIFFICULTY:
Beginner
SEAT:
On/Top
Position
LEG LIFT:
On
ACCESSORIES:
None
CALF RAISES
START:
Stand facing frame. Feet hip width
apart on base. Toes facing forward. 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.
9
MUSCLE GROUPS EXERCISED:
Gastrocnemius, soleus
LEVEL OF DIFFICULTY:
Beginner
SEAT:
Off
LEG LIFT:
Off
ACCESSORIES:
Handles
x
x
42
Exercises Legs