Finnlo Bio Force 3842, Руководство пользователя

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MOVABLE PULLEY
POSITIONS
MOVABLE PULLEY
POSITIONS
MOVABLE PULLEY
POSITIONS
BIO FORCE
®
EXERCISES
71
SHOULDERS
STRAIGHT ARM
PULL-BACK
START:
Stand facing frame. Feet hip width
apart on base. Grip handles in front of
body with thumbs facing up.
MOTION:
Pull arms straight back behind
body. Pause at end of motion. Return
to starting position.
TIPS:
Keep elbows straight. Maintain
upright posture throughout exercise.
Do not lean or tilt forward. Keep wrists
straight while pulling back. Contract
abdominals to stabilize torso. Perform
on both sides.
78
MUSCLE GROUPS EXERCISED:
Posterior deltoids, latissimus
LEVEL OF DIFFICULTY:
Beginner
ROTATOR CUFF -
DIAGONAL EXTERNAL
ROTATION
START:
Stand facing side. Grip handle
across body with outside arm. Grip
back of seat with inside hand.
MOTION:
Externally rotate shoulder,
pulling arm diagonally across body.
Pause at end of motion. Return to
starting position.
TIPS:
Keep elbow almost straight while
opening arm. Do not bend wrist. Keep
shoulders square. Do not rotate torso
to one side. Contract abdominals to
stabilize torso. Perform on both sides.
79
MUSCLE GROUPS EXERCISED:
External shoulder rotators
LEVEL OF DIFFICULTY:
Intermediate
ROTATOR CUFF -
DIAGONAL INTERNAL
ROTATION
START:
Stand facing side. Grip handle
in front of body with inside arm. Place
outside hand on hip.
MOTION:
Internally rotate shoulder,
pulling arm diagonally across body.
Pause at end of motion. Return to
starting position.
TIPS:
Keep elbow almost straight while
pulling arm across body. Do not bend
wrist. Keep shoulders square. Do not
rotate torso to one side. Contract
abdominals to stabilize torso. Perform
on both sides.
80
MUSCLE GROUPS EXERCISED:
Internal 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
18
ASSEMBLY INSTRUCTIONS
d.
Lift the Right Swing Arm and the
Resistance Cylinder to align the top
of the Cylinder to the bottom of the
Right Adjuster. Align the two pieces
and connect with a Hex Bolt and
Acorn Nut making sure the Nut
is to the rear. Then fix the Stopper
in place.
Tighten it with the Wrenches provided.
e.
Repeat Step
8a - d
for the Left side.
Right
Swing Arm
Stopper
8d
8d
All nuts and bolts are
installed front-to-rear –
leaving the nut on the rear.
M8 x 49mm Hex Bolt
and M8 Acorn Nut
Parts used in
STEP 9
12 Cable Guides
10 Small Bushings
2 Large Bushings
6 Allen Bolts
(M10 x 107mm)
6 Acorn Nuts (M10)
6 Pulleys
STEP 9 – Attaching Pulleys