MOVABLE PULLEY
POSITIONS
MOVABLE PULLEY
POSITIONS
MOVABLE PULLEY
POSITIONS
BIO FORCE
®
EXERCISES
70
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
19
ASSEMBLY INSTRUCTIONS
Chrome
Pulley
Pulley (2)
Shoulder Bolt
(M8 x 110mm)
Acorn Nuts (M8)
Parts used in STEP 10
a.
Take the 2 Pulleys without the Bio Force
®
Logos, 4 Small Bushings, 4 Cable Guides and bolt them to the
bottom rear of the Frame using 2 Allen Bolts and 2 Acorn Nuts.
NOTE: Position flat side of Cable Guide away from Pulley. See photo 9a.
b.
Use 4 Small Bushings, 4 Cable Guides and 2 Pulleys with Bio Force
®
Logos and mount them to the Top
Frame with the logos facing each other. Use the 2 Allen Bolts and 2 Acorn Nuts specified.
NOTE: Position flat side of Cable Guide away from Pulley. See photo 9b.
c.
Use 2 Small Bushings, 2 Large Bushings, 4 Cable Guides and 2 Pulleys with Bio Force
®
Logos and mount them
near the ends of the Swing Arms - with the Logo facing out to the front and the Large Bushings between the Cable
Guide and the Swing Arms. Use the 2 Allen Bolts and 2 Acorn Nuts specified, making sure the Nut is to the rear.
NOTE: Position flat side of Cable Guide away from Pulley. See photo 9c.
Pulley
without
Logo
Bottom of the
Upright Frame
Cable
Guide
(flat side
)
Cable Guide
(flat side)
9a
9b
9c
9c
9a
Allen Bolt
(M10 x 107mm)
Acorn Nut
(M10)
Small
Bushing
Small
Bushing
NOTE: For Steps 9a-c – All Nuts and Bolts are installed
front-to-rear – leaving the Nut on the rear.
Large
Bushing
Small
Bushing
Acorn Nut
(M10)
Swing
Arm
Allen Bolt
(M10 x 107mm)
9b
Cable Guide
(flat side)
Cable
Guide
(flat side)
Cable
Guide
(flat side)
Cable
Guide
(flat side)
Small
Bushing
Small
Bushing
Pulley
Acorn Nut
(M10)
Top Frame
Allen Bolt
(M10 x 107mm)
Pulley
(continued on next page)
STEP 10 – Cable Assemblies
a.
Stretch out and untangle the
Cable. Slide the Chrome Pulley
to one end of the Cable. Slide
the other 2 Pulleys to the other
end of the Cable. This will help
keep the Cable untangled
during stringing.
Содержание Bio Force 3842
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