BIO FORCE
®
EXERCISES
64
CHEST & BACK
STANDING STRAIGHT
ARM PULL DOWN
START:
Stand facing frame. Feet hip width
apart on base. Grip lat bar in wide grip
with palms facing down.
MOTION:
Pull arms straight down toward
hips. Pause at end of motion. Raise
arms back to starting position.
TIPS:
Keep arms straight throughout
exercise. Do not bend elbows while
pulling down. Maintain upright posture.
Do not lean forward or back. Contract
abdominals to stabilize torso.
59
MUSCLE GROUPS EXERCISED:
Latissimus, posterior deltoid
LEVEL OF DIFFICULTY:
Intermediate
SEAT:
Off
LEG LIFT:
Off
ACCESSORIES:
Lat Bar/Lat Tower
Position
MOVABLE PULLEY
POSITIONS
25
EXERCISE GUIDELINES
IMPORTANT:
If you are over 35 and have been inactive for
several years, you should consult your physician,
who may or may not recommend a graded
exercise test. Your physician can also assist
you in determining the Target Heart Rate Zone
appropriate for your age and physical condition.
You should also consult your physician if you
have the following:
• High blood pressure
• High cholesterol
• Asthma
• Heart trouble
• Family history of early stroke or
heart attack deaths
• Frequent dizzy spells
• Extreme breathlessness after mild exertion
• Arthritis or other bone problems
• Severe muscular, ligament or
tendon problems
• Other known or suspected disease
• If you experience any pain or tightness
in your chest, an irregular heartbeat or
shortness of breath, stop exercising
immediately. Consult your physician
before continuing.
• Pregnant
• Balance impairment
• Taking medications that affect heart rate
IMPORTANT
Please review this section before you begin exercising.
Workout Phases
Regardless of whether you are working out with your
Bio Force
®
Sport exerciser or doing a cardio workout,
your workout should consist of the following three
phases.
Warm-Up
To prevent injury and maximize performance, we
recommend that each workout period should start with
a warm-up. Your warm-up should gently prepare your
muscles for the coming exertion. Start by doing 5 to
10 minutes of gentle exercise (such as walking) that
gradually increases your heart rate and loosens up
your muscles. Your warm-up exercise should be
aerobic in nature and only require an easy, unforced
range of motion. This should be followed by 5 to 10
minutes of stretching. Refer to the stretches found on
pages 40 and 41 of this manual. Never push yourself
beyond a point of gentle tension or strain. Keep your
movements gentle, rhythmic and controlled.
Muscle Toning or Cardio Workout
Your warm-up should be followed by either a
workout with the Bio Force
®
Sport exerciser or a cardio
workout, depending on which workout you are doing.
Regardless of which workout you are doing, build
up as your current fitness level allows and progress
at a rate that is comfortable to you.
For the first week or so, you may feel some muscle
soreness. This is quite normal and will disappear in
a matter of days. If you experience major discomfort,
you may be on a regimen that is too advanced for you
or you may have increased your program too rapidly.
Cool Down and Stretching
Your workout should be followed by a cool down.
The cool down should consist of 5 to 10 minutes of
gentle exercise, followed by stretching. Refer to the
stretches found on pages 40 and 41 of this manual.
Never push yourself beyond a point of gentle tension
or strain. Keep your movements gentle, rhythmic
and controlled.
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