MOVABLE PULLEY
POSITIONS
MOVABLE PULLEY
POSITIONS
MOVABLE PULLEY
POSITIONS
BIO FORCE
®
EXERCISES
65
SHOULDERS
SEATED SHOULDER
PRESS
START:
Sit facing away. Grip handles
with thumbs facing in. Elbows bent
90 degrees at shoulder level.
MOTION:
Extend elbows and press
arms overhead. Pause at top of motion.
Bend elbows back to starting position.
TIPS:
Press arms up in arcing motion
until hands almost touch. Keep elbows
and wrists in line with shoulders. Do
not lower elbows below shoulder line.
Maintain straight wrists. Contract
abdominals to stabilize torso.
60
MUSCLE GROUPS EXERCISED:
Deltoids
LEVEL OF DIFFICULTY:
Beginner
SINGLE ARM
SHOULDER PRESS
START:
Sit facing away. Grip one handle
with thumb facing in. Elbow bent 90
degrees at shoulder level.
MOTION:
Extend elbow and press arm
overhead. Pause at top of motion.
Bend elbow back to starting position.
TIPS:
Press arm up in arcing motion to
midline over head. Keep elbow and wrist
in line with shoulder. Do not lower elbow
below shoulder line. Maintain straight
wrist. Contract abdominals to stabilize
torso. Perform on both sides.
61
MUSCLE GROUPS EXERCISED:
Deltoids
LEVEL OF DIFFICULTY:
Intermediate/Advanced
SHOULDER SHRUGS
START:
Stand facing frame. Feet hip width
apart on base. Grip lat bar in front of
thighs with thumbs facing in.
MOTION:
Shrug shoulders up with straight
arms. Pause at top of motion. Lower
shoulders to starting position.
TIPS:
Maintain upright posture throughout
exercise. Contract triceps muscles to
stabilize arm. Do not bend elbows while
shrugging. Contract abdominals to
stabilize torso.
62
MUSCLE GROUPS EXERCISED:
Trapezius
LEVEL OF DIFFICULTY:
Beginner
SEAT:
On/Top
Position
LEG LIFT:
On
ACCESSORIES:
Handles
SEAT:
On/Top
Position
LEG LIFT:
On
ACCESSORIES:
Handles
SEAT:
Off
LEG LIFT:
Off
ACCESSORIES:
Lat
Bar/Front Position
24
CARE AND STORAGE
We recommend
you use 2 people
when moving the
equipment.
•
Once your equipment is assembled, make sure it is on a solid, level
surface with plenty of clearance behind and in front of your equipment.
• Store your equipment in an area away from children and high traffic areas.
• Wipe your equipment down with a soft, damp cloth frequently to prevent
accumulation of sweat and dirt.
• We recommend white lithium grease if lubrication is needed.
• Regularly check the following parts for signs of fraying or other wear: the
Handles, Ankle Cuffs, Cables, Pulleys, Large and Small Clips and Frame.
If a part needs to be replaced, do not use the equipment until it is repaired.
• Make sure the Clips and Hitch Pins are securely in place.
• Check that the Cables are traveling correctly in the groove of each Pulley.
• Make sure Chrome Pulleys pivot easily.
• Check that Leg Bar Caps are securely in Leg Bar Tubes
• Lat Bar should always be kept in the hooks at the top of the equipment.
• Periodically check bolts to be sure they are all tight.
To move for storage:
We recommend you use 2 people when moving the equipment.
Make sure nothing is in your way before moving exerciser.
Grab frame securely from behind the Bio Force
®
Sport exerciser, place your
foot on the rear cross member (as shown in figure 1), tilt back until wheels
engage, roll across the floor to your desired location (figure 2).
Slowly let the front of the Bio Force
®
Sport exerciser down by holding the top
of the Frame and placing your foot against the rear cross member until the
Frame Plate is on the floor.
figure 1
figure 2
When transporting for storage we
recommend two people move this unit.
CAUTION
Содержание Bio Force 3842
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