Taurus UltraForce TF-UF, Assembly And Operating Instructions Manual

Page: 78 / 92

UltraForce
78
UltraForce
MOVABLE PULLEY
POSITIONS
MOVABLE PULLEY
POSITIONS
MOVABLE PULLEY
POSITIONS
BIO FORCE
®
EXERCISES
66
SHOULDERS
ROTATOR CUFF - LOW
EXTERNAL ROTATION
START:
Stand facing side. Bend outside
elbow 90 degrees and grip handle in
front of waist. Grip back of seat with
inside hand.
MOTION:
Externally rotate arm to outside.
Pause at end of motion. Return to
starting position.
TIPS:
Keep elbow against body while
rotating shoulder. Avoid lifting upper arm
away from torso. Keep shoulders square.
Do not rotate torso to one side. Contract
abdominals to stabilize torso. Perform on
both sides.
75
MUSCLE GROUPS EXERCISED:
External shoulder rotators
LEVEL OF DIFFICULTY:
Beginner
ROTATOR CUFF -
INTERNAL ROTATION
START:
Stand facing side. Bend inside
elbow 90 degrees and grip handle
in front of waist. Place outside hand
on hip.
MOTION:
Internally rotate arm across
body. Pause at end of motion. Return
to starting position.
TIPS:
Keep elbow against body while
rotating shoulder. Avoid pulling upper
arm across torso. Keep shoulders
square. Do not rotate torso to one
side. Contract abdominals to stabilize
torso. Perform on both sides.
76
MUSCLE GROUPS EXERCISED:
Internal shoulder rotators
LEVEL OF DIFFICULTY:
Beginner
ROTATOR CUFF - HIGH
EXTERNAL ROTATION
START:
Stand facing frame. Feet hip
width apart on base. Bend one elbow
90 degrees at shoulder. Grip handle
with palm facing down.
MOTION:
Externally rotate shoulder, pulling
hand above elbow. Pause at top of
motion. Return to starting position.
TIPS:
Hold elbow at shoulder height while
rotating. Keep wrist straight. Do not pull
arm back or rotate torso. Contract
abdominals to stabilize torso. Perform
on both sides.
77
MUSCLE GROUPS EXERCISED:
External shoulder rotators
LEVEL OF DIFFICULTY:
Intermediate
SEAT:
Off
LEG LIFT:
Off
ACCESSORIES:
Handles
SEAT:
Off
LEG LIFT:
Off
ACCESSORIES:
Handles
SEAT:
Off
LEG LIFT:
Off
ACCESSORIES:
Handles
Exercises Schoulders