BIO FORCE
®
EXERCISES
58
CHEST & BACK
CLOSED GRIP
CHEST PRESS
START:
Sit facing away. Grip handles with
palms facing in. Elbows bent 90 degrees
at waist level. Cables under arms.
MOTION:
Extend elbows and press arms
straight forward. Pause at end of motion.
Bend elbows back to starting position.
TIPS:
Press arms forward in arcing
motion. Keep elbows in line with
shoulders and wrists straight. Maintain
upright posture in seated position.
Contract abdominals to stabilize back.
41
MUSCLE GROUPS EXERCISED:
Pectoralis, triceps,
anterior deltoids
LEVEL OF DIFFICULTY:
Beginner
SEAT:
On/Top
Position
LEG LIFT:
On
ACCESSORIES:
Handles
LAT BAR PULL DOWN
START:
Sit facing frame. Grip lat bar
toward outside of handles, palms
facing forward. Lean back slightly.
MOTION:
Bend elbows and pull bar down
to chest. Pause at bottom of motion.
Extend elbows and raise to starting
position.
TIPS:
Hold leaning position throughout
exercise. Do not move torso forward
and back. Maintain straight spine while
leaning back. Do not round lower back.
Contract abdominals to stabilize torso.
42
MUSCLE GROUPS EXERCISED:
Latissimus, biceps
LEVEL OF DIFFICULTY:
Beginner
SEAT:
On/Top
Position
LEG LIFT:
On
ACCESSORIES:
Lat
Bar/Lat Tower Pos.
LAT BAR FRONT
PULL DOWN
START:
Sit facing away. Feet on base.
Grip lat bar toward outside of handles,
palms facing forward.
MOTION:
Bend elbows and pull bar down
to chest. Pause at bottom of motion.
Extend elbows and raise to starting
position.
TIPS:
Maintain upright posture throughout
exercise. Do not round lower back. Keep
shoulders pulled down away from ears.
Contract abdominals to stabilize torso.
43
MUSCLE GROUPS EXERCISED:
Latissimus, biceps
LEVEL OF DIFFICULTY:
Beginner
SEAT:
On/Top
Position
LEG LIFT:
On
ACCESSORIES:
Lat
Bar/Lat Tower Pos.
MOVABLE PULLEY
POSITIONS
MOVABLE PULLEY
POSITIONS
MOVABLE PULLEY
POSITIONS
31
8 WEEK BODY TRANSFORMATION PLAN
PART ONE:
STRENGTH TRAINING WITH THE
BIO FORCE
®
SPORT EXERCISER
The first part of our fitness equation is strength
training. The benefits of strength training are well
known…but just in case you forgot…here are a few
highlights, courtesy of my friend Douglas Brooks,
MS, Exercise Physiologist:
• Fat Loss, Weight Control, Weight Maintenance
One advantage resistance training offers is a
leaner body. Maintaining or increasing muscle
mass preserves your ability to burn higher
numbers of calories. Your body is operating
at a higher metabolic rate and it's easier to
maintain or lose weight.
• Increased Metabolism
If you have a lot of muscle, your metabolism is
higher and you "burn" more calories since muscle
is metabolically active.
• Increased Calorie Burning During Resistance
Training
Any activity, including strength training, burns
calories during the activity and contributes to
fitness.
• Increased Calorie Burning After Exercise
Vigorous strength training significantly elevates
calorie burning (metabolic rate) anywhere from
30 to 60 minutes or longer after you've finished.
• Reductions in Resting Blood Pressure
If you have high blood pressure or borderline high
blood pressure, generally it's acceptable to use
moderate resistance and perform 15-20 repetitions
to fatigue. Diet and exercise can lower blood
pressure. Check with a doctor to get a specific
recommendation.
• Positive Changes in Cholesterol Profiles
HDL cholesterol (the "good guy") is raised
primarily by exercising and losing fat. Of course,
diet (i.e., proper food choices) is important to
lower harmful LDL (the "bad guy" cholesterol)
and triglycerides (fat).
• A Stronger Body That is Less Prone to Injuries
Stronger muscles increase the thickness and
strength of tendons (which connect muscles to
bones) and ligaments (which provide integrity to
joints by connecting bone-to-bone). Stronger
muscles let you perform better, and with less
chance of injury to the muscles, tendons,
ligaments and joints.
• Personal Physical Independence
Many people lose their "freedom" because they've
lost the strength to be mobile. Strong individuals
perform better and physical activity feels good to
their bodies.
• Improved Posture
Strength and flexibility are the keys to correct
body alignment. You quite possibly will look
and feel better!
• Improved Physical Image
Strength training will change how you look. If you
don't believe this, compare a runner who only
trains the cardiovascular system with an athlete
who strength trains as well as participates in
aerobic activity.
• Improved Self-Esteem
You'll feel strong, look strong and think that you're
strong. In fact, you will be strong!
Now that we've reviewed why it is important to strength
train, there is no question that you should do it! At the
end of this section you will find my 8 week workout plan
that shows you exactly how to use your Bio Force
®
Sport exerciser for the next eight weeks.
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