Finnlo Bio Force 3842, Руководство пользователя

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MOVABLE PULLEY
POSITIONS
MOVABLE PULLEY
POSITIONS
MOVABLE PULLEY
POSITIONS
BIO FORCE
®
EXERCISES
81
ABS & LOWER BACK
AB CRUNCH
START:
Sit facing away. Grip handles at
shoulder level. Elbows point front.
MOTION:
Curl spine, pulling bottom of
ribcage down toward hips. Pause at
end of motion. Return to starting
position.
TIPS:
Do not pull down with arms. Focus
work in abdominal muscles. Extend
torso to upright seated position after
each repetition. Keep neck in line
with spine.
106
MUSCLE GROUPS EXERCISED:
Abdominals
LEVEL OF DIFFICULTY:
Beginner
OBLIQUE CRUNCH
START:
Sit facing away. Grip handles at
shoulder level. Elbows point front.
MOTION:
Curl spine and simultaneously
rotate torso toward one knee. Pause
at end of motion. Return to starting
position.
TIPS:
Do not pull down with arms. Focus
work in abdominal muscles. Extend
torso to upright seated position after
each repetition. Keep neck in line with
spine. Perform on both sides.
107
MUSCLE GROUPS EXERCISED:
Abdominals, obliques
LEVEL OF DIFFICULTY:
Intermediate
STANDING TRUNK
ROTATION
START:
Stand facing side. Feet hip width
apart on base. Rotate torso inward.
Grip one handle with both hands.
MOTION:
Rotate trunk outward. Pause at
end of motion. Rotate inward to starting
position.
TIPS:
Keep arms straight in front of torso.
Rotate trunk rather than pulling with
arms. Maintain upright posture through-
out exercise. Do not round lower back
while rotating. Perform on both sides.
108
MUSCLE GROUPS EXERCISED:
Abdominals, obliques
LEVEL OF DIFFICULTY:
Intermediate
SEAT:
On/Bottom
Position
LEG LIFT:
On
ACCESSORIES:
Handles/Lat Tower
SEAT:
On/Bottom
Position
LEG LIFT:
On
ACCESSORIES:
Handles/Lat Tower
SEAT:
Off
LEG LIFT:
Off
ACCESSORIES:
Handles
x
x
8
ASSEMBLY INSTRUCTIONS
0700025 Foot
Harness (2)
BFSPORT-29
Seat Support Frame
BFSPORT-14 Leg Lift Tube
0800051
Basic
Instructional
DVD
BFSPORT-15
Removable
Leg Tube
BFSPORT-01 Base Frame
BFSPORT-02 Base Plate
BFSPORT-13 Backrest w/Allen Bolts
BFSPORT-12
Seat w/Allen Bolts
BFSPORT-04
Left Top Frame
0700027
Right Adjuster
0700026
Left Adjuster
BFSPORT-10
Perforated Cover
BFSPORT-09 Backrest Support Frame
BFSPORT-06 Left Swing Arm
BFSPORT-07 Right Swing Arm
BFSPORT-03
Upright Frame
0500004 Top Cover Cap with Logo and
(2) M6 x 30mm Phillips Bolts - 0100160 and
(2) ST4.2 x 19mm Phillips Screws - 0100161
BFSPORT-18 Cable Assemblies**
0600012 Pulleys w/logo (4)
0600016 Pulleys (2)
BFSPORT-20
Lat Bar
BFSPORT-08 Crossbar
ASSEMBLY INSTRUCTIONS
BFSPORT-16
Lower Leg Bar
BFSPORT-17
Upper Leg Bar
0600013 Resistance Cylinders
BFSPORT-05
Right Top Frame
BOX 2
BFSPORT-22 Fastener Pack
BFSPORT-21
Handles (2)
**Important: Each Cable Assembly consists of the Cable, 1 Chrome Pulley and 2 Padded Pulleys
Lay Out the Parts
Lay out the parts of your Bio Force
®
Sport exerciser as shown here and on
the following pages and familiarize yourself
with part names for easier assembly.
Make sure you have all parts.
Tools provided in
Fastener Pack:
- Hex Wrench
- 5mm Allen Wrench
w/Phillips Screwdriver
- 6mm Allen Wrench
- 8mm Allen Wrench
BFPRO-34 Cable Guide
Fastener Pack
BOX 1