Taurus UltraForce TF-UF, Assembly And Operating Instructions Manual

Page: 75 / 92

UltraForce
75
UltraForce
MOVABLE PULLEY
POSITIONS
MOVABLE PULLEY
POSITIONS
MOVABLE PULLEY
POSITIONS
BIO FORCE
®
EXERCISES
63
SHOULDERS
S
TANDING LATERAL
RAISE
START:
Stand facing away. Feet hip width
apart on base. Grip handles with arms
at sides, thumbs facing front.
MOTION:
Raise arms laterally. Pause at
top of motion. Lower arms to starting
position.
TIPS:
Raise arms to shoulder level or
slightly higher. Keep elbows almost
straight. Maintain upright posture
throughout exercise. Do not lean or
tilt backward. Keep wrists straight
while raising arms. Contract abdominals
to stabilize torso.
66
MUSCLE GROUPS EXERCISED:
Medial deltoids
LEVEL OF DIFFICULTY:
Beginner
SINGLE ARM
STANDING LATERAL
RAISE
START:
Stand facing away. Feet hip
width apart on base. Grip one handle
with arm at side, thumb facing front.
MOTION:
Raise arm laterally. Pause at
top of motion. Lower arm to starting
position.
TIPS:
Raise arm to shoulder level or
slightly higher. Keep elbow almost
straight. Maintain upright posture
throughout exercise. Do not lean or
tilt backward. Keep wrist straight while
raising arm. Contract abdominals to
stabilize torso. Perform on both sides.
67
MUSCLE GROUPS EXERCISED:
Medial deltoids
LEVEL OF DIFFICULTY:
Intermediate/Advanced
STANDING REAR
DELTOID ROWS
START:
Stand facing frame. Feet hip width
apart on base. Grip handles in front of
body with palms facing down.
MOTION:
Bend elbows and pull up and
back. Pause at top of motion. Straighten
elbows and return to starting position.
TIPS:
Pull elbows slightly behind shoulder
line. Keep elbows lifted and bent at a 90
degree angle. Do not lift wrists higher
than elbows or shoulders. Contract
abdominals to stabilize torso.
68
MUSCLE GROUPS EXERCISED:
Posterior deltoids
LEVEL OF DIFFICULTY:
Beginner
SEAT:
Off
LEG LIFT:
Off
ACCESSORIES:
Handles
SEAT:
Off
LEG LIFT:
Off
ACCESSORIES:
Handles
SEAT:
Off
LEG LIFT:
Off
ACCESSORIES:
Handles
Exercises Schoulders