Taurus UltraForce TF-UF, Assembly And Operating Instructions Manual

Page: 60 / 92

UltraForce
60
UltraForce
MOVABLE PULLEY
POSITIONS
MOVABLE PULLEY
POSITIONS
MOVABLE PULLEY
POSITIONS
BIO FORCE
®
EXERCISES
LEGS
48
LYING HIP ROTATION
START:
Lie on back facing away, shoulders
on base. Foot harnesses/cuffs on ankles.
Grip base of frame. Lift legs 6 inches
off floor.
MOTION:
Open both legs to the side.
Continue in upward circular motion
until legs are over hips. Lower to starting
position. Reverse direction of motion.
TIPS:
Keep legs straight while moving
in circular pattern. Do not excessively
arch back off floor. Contract abdominals
to stabilize back. Perform in both
directions.
25
MUSCLE GROUPS
EXERCISED:
Gluteals,
hamstrings,
hip adductors,
hip flexors,
abdominals
LEVEL OF
DIFFICULTY:
Intermediate/
Advanced
SEAT:
Off
LEG LIFT:
Off
ACCESSORIES:
Foot harness/
Ankle cuff
SINGLE LEG
LYING HIP ROTATION
START:
Lie on back facing away, shoulders
on base. Foot harnesses/cuffs on ankles.
Grip base of frame. Lift legs 6 inches
off floor.
MOTION:
Open one leg to the side.
Continue in upward circular motion
until leg is over hip. Lower to starting
position. Reverse direction of motion.
TIPS:
Keep leg straight while moving in
circular pattern. Do not excessively arch
back off floor. Contract abdominals to
stabilize back. Perform in both
directions. Perform on both sides.
26
MUSCLE GROUPS
EXERCISED:
Gluteals,
hamstrings,
hip adductors,
hip flexors,
abdominals
LEVEL OF
DIFFICULTY:
Advanced
SEAT:
Off
LEG LIFT:
Off
ACCESSORIES:
Foot harness/
Ankle cuff
SEATED SINGLE
LEG PRESS
START:
Sit facing away. Foot harness/cuff
on one ankle, other foot on floor. Bend
knee and lift foot to seat height. Grip
handles next to seat.
MOTION:
Extend knee until leg is straight
and parallel to floor. Pause at end of
movement. Bend knee to starting
position.
TIPS:
Sit up straight with abdominals
contracted. Keep knees and toes
pointing upward. Press leg forward.
Do not allow leg to open to the side.
Perform on both sides.
27
MUSCLE GROUPS EXERCISED:
Gluteals, quadriceps,
hamstrings
LEVEL OF DIFFICULTY:
Beginner
SEAT:
On/Bottom
Position
LEG LIFT:
Off
ACCESSORIES:
Foot
harness/Ankle cuff
Exercises Legs