Taurus UltraForce TF-UF, Assembly And Operating Instructions Manual

Page: 73 / 92

UltraForce
73
UltraForce
MOVABLE PULLEY
POSITIONS
MOVABLE PULLEY
POSITIONS
MOVABLE PULLEY
POSITIONS
BIO FORCE
®
EXERCISES
61
SHOULDERS
SEATED SHOULDER
PRESS
START:
Sit facing away. Grip handles
with thumbs facing in. Elbows bent
90 degrees at shoulder level.
MOTION:
Extend elbows and press
arms overhead. Pause at top of motion.
Bend elbows back to starting position.
TIPS:
Press arms up in arcing motion
until hands almost touch. Keep elbows
and wrists in line with shoulders. Do
not lower elbows below shoulder line.
Maintain straight wrists. Contract
abdominals to stabilize torso.
60
MUSCLE GROUPS EXERCISED:
Deltoids
LEVEL OF DIFFICULTY:
Beginner
SINGLE ARM
SHOULDER PRESS
START:
Sit facing away. Grip one handle
with thumb facing in. Elbow bent 90
degrees at shoulder level.
MOTION:
Extend elbow and press arm
overhead. Pause at top of motion.
Bend elbow back to starting position.
TIPS:
Press arm up in arcing motion to
midline over head. Keep elbow and wrist
in line with shoulder. Do not lower elbow
below shoulder line. Maintain straight
wrist. Contract abdominals to stabilize
torso. Perform on both sides.
61
MUSCLE GROUPS EXERCISED:
Deltoids
LEVEL OF DIFFICULTY:
Intermediate/Advanced
SHOULDER SHRUGS
START:
Stand facing frame. Feet hip width
apart on base. Grip lat bar in front of
thighs with thumbs facing in.
MOTION:
Shrug shoulders up with straight
arms. Pause at top of motion. Lower
shoulders to starting position.
TIPS:
Maintain upright posture throughout
exercise. Contract triceps muscles to
stabilize arm. Do not bend elbows while
shrugging. Contract abdominals to
stabilize torso.
62
MUSCLE GROUPS EXERCISED:
Trapezius
LEVEL OF DIFFICULTY:
Beginner
SEAT:
On/Top
Position
LEG LIFT:
On
ACCESSORIES:
Handles
SEAT:
On/Top
Position
LEG LIFT:
On
ACCESSORIES:
Handles
SEAT:
Off
LEG LIFT:
Off
ACCESSORIES:
Lat
Bar/Front Position
Exercises Schoulders