Finnlo Bio Force 3842, Руководство пользователя

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MOVABLE PULLEY
POSITIONS
MOVABLE PULLEY
POSITIONS
MOVABLE PULLEY
POSITIONS
BIO FORCE
®
EXERCISES
77
ARMS
SPLIT GRIP TRICEPS
PUSHDOWN
START:
Stand facing frame. Feet hip width
apart on base. Grip handles at waist
level. Bend elbows 90 degrees.
MOTION:
Extend elbows and press
handles down. Pause at end of motion.
Bend elbows back to starting position.
TIPS:
Keep arms close to sides of body.
Press handles down and slightly back.
Maintain upright posture throughout
exercise. Avoid rounding spine forward
while pressing down. Contract abdominals
to stabilize torso.
96
MUSCLE GROUPS EXERCISED:
Triceps
LEVEL OF DIFFICULTY:
Beginner
SEAT:
Off
LEG LIFT:
Off
ACCESSORIES:
Handles/Lat Tower
Position
SINGLE ARM TRICEPS
PUSHDOWN
START:
Stand facing frame. Feet hip
width apart on base. Grip one handle
in overhand grip with palm facing down.
Bend elbow 90 degrees.
MOTION:
Extend elbow and press handle
down toward thigh. Pause at bottom of
motion. Bend elbow back to starting
position.
TIPS:
Hold elbow at side of ribcage. Do
not move upper arm while extending
elbow. Maintain upright posture through-
out exercise. Avoid rounding spine for-
ward while pressing down. Contract
abdominals to stabilize torso. Perform
on both sides.
97
MUSCLE GROUPS EXERCISED:
Triceps
LEVEL OF DIFFICULTY:
Intermediate/Advanced
SEAT:
Off
LEG LIFT:
Off
ACCESSORIES:
Handles/Lat Tower
Position
SINGLE ARM REVERSE
GRIP TRICEPS
PUSHDOWN
START:
Stand facing frame. Feet hip
width apart on base. Grip one handle
in underhand grip with palm facing up.
Bend elbow 90 degrees.
MOTION
: Extend elbow and press handle
down toward thigh. Pause at bottom of
motion. Bend elbow back to starting
position.
TIPS:
Hold elbow at side of ribcage. Do
not move upper arm while extending
elbow. Maintain upright posture through-
out exercise. Avoid rounding spine for-
ward while pressing down. Contract
abdominals to stabilize torso. Perform
on both sides.
98
MUSCLE GROUPS EXERCISED:
Triceps
LEVEL OF DIFFICULTY:
Intermediate/Advanced
SEAT:
Off
LEG LIFT:
Off
ACCESSORIES:
Handles/Lat Tower
Position
12
ASSEMBLY INSTRUCTIONS
STEP 4 – Assembling the
Main Frame Components
a.
Carefully lift the Upright Frame
Assembly onto the rear cross
member of the Base Frame
Assembly making sure the
Crossbar and Perforated
Cover are facing the front.
Secure it in place with 4 Allen
Bolts with Spring Washers.
Hand tighten.
Parts used in
STEP 4
4a
4a
Upright Frame
Assembly
(Crossbar
facing front)
Upright Frame
Assembly
Backrest
Support Frame
Assembly
Base Frame
Assembly
Left and Right Top Frame
Base Frame
Assembly
Allen Bolts with
Spring Washers
(M10 x 30mm)
6 Allen Bolts with
M10 Spring Washers
(M10 x 30mm)
2 Allen Bolts with M10 Acorn Nuts
(M10 x 57mm)
2 Allen Bolts with M10 Acorn Nuts
(M10 x 72mm)
Rear Cross
Member
CAUTION
Upright Frame Assembly is heavy. Use
2 people for Main Frame Assembly.