BIO FORCE
®
EXERCISES
57
CHEST & BACK
INCLINE CHEST FLYE
START:
Sit facing away. Grip handles with
arms open to sides. Palms facing front.
MOTION:
Close and angle arms upward
to head height. Pause at end of motion.
Open and lower arms to starting position.
TIPS:
Keep arms almost straight through-
out exercise. Do not bend elbows at end
of motion. Elbows and wrists in line with
shoulders. Maintain upright posture in
seated position. Contract abdominals to
stabilize back.
38
MUSCLE GROUPS EXERCISED:
Pectoralis, anterior deltoids
LEVEL OF DIFFICULTY:
Intermediate
SEAT:
On/Top
Position
LEG LIFT:
On
ACCESSORIES:
Handles
SINGLE ARM INCLINE
CHEST FLYE
START:
Sit facing away. Grip one handle
with arm open to side. Palm facing front.
MOTION:
Close and angle arm upward
to head height. Handle to midline of
forehead. Pause at end of motion.
Open to starting position.
TIPS:
Keep arm almost straight through-
out exercise. Do not bend elbow at end
of motion. Avoid rotating torso while
pressing. Maintain upright posture in
seated position. Contract abdominals to
stabilize back. Perform on both sides.
39
MUSCLE GROUPS EXERCISED:
Pectoralis, anterior deltoids
LEVEL OF DIFFICULTY
: Intermediate/Advanced
SEAT:
On/Top
Position
LEG LIFT:
On
ACCESSORIES:
Handles
DECLINE CHEST
PRESS
START:
Sit facing away with hips forward
on seat, shoulders touching backrest.
Grip handles with cables under arms.
Elbows bent 90 degrees at shoulder
level.
MOTION:
Extend elbows and press arms
forward and downward. Pause at end
of motion. Bend elbows back to
starting position.
TIPS:
Press arms downward to hip level.
Keep elbows in line with shoulders and
wrists straight. Maintain straight spine
position while leaning back. Do not
round lower back. Contract abdominals
to stabilize back.
40
MUSCLE GROUPS EXERCISED:
Pectoralis, triceps,
anterior deltoids
LEVEL OF DIFFICULTY:
Intermediate
SEAT:
On/Top
Position
LEG LIFT:
On
ACCESSORIES:
Handles
MOVABLE PULLEY
POSITIONS
MOVABLE PULLEY
POSITIONS
MOVABLE PULLEY
POSITIONS
32
8 WEEK BODY TRANSFORMATION PLAN
PART TWO:
PROPER NUTRITION
All of the strength training in the world can't overcome a
poor diet. If you truly want to get in the best shape of
your life, you need to give your body the right “fuel!”
Included with your Bio Force
®
Sport exerciser you will find
a booklet entitled “Eating Plan.” The Eating Plan included
was developed by a nutritionist. It includes a complete
and thorough diet program designed to help you eat
healthy foods and in the right portions. Review this plan
carefully and follow its recommendations for the duration
of the 8 week program.
Get to it!
All right! What are we waiting for? Now is the time to begin! Make sure
to incorporate all 3 parts of my plan into your “new you” program. In
just 8 short weeks you are going to look and feel amazing! And don't
forget to take some photos of yourself at the end of week eight…
I would love to hear about your results.
The following workout is comprised of 32 total workouts. In addition to proper eating,
you will do an aerobic workout and work out on the Bio Force
®
Sport exerciser
4 times a week, for 8 weeks. Make sure to rest in between days.
Now when you start the Bio Force
®
workout, use a light amount of resistance and
slowly progress up to heavier resistance. How do you know how much weight is
right for you? Easy…when you are exercising, your muscles should reach fatigue
at the end of the 15 reps. If they are not fatigued at the end of 15 repetitions, you
need to add more resistance…and if you can’t make it to 15 reps, you will need
to subtract resistance.
Review how to adjust the resistance with Slide-N-Lock Technology on page 29 of
this manual.
Now Let’s Get Started! Here are the 32 individual Bio Force
®
workouts. Each
contains a list of exercises you are to perform. The first number next to each
exercise is the number of “sets” you are to execute. The second number indicates
the numbers of “repetitions” in each set. So for the very first exercise in workout #1,
15 squats equal 1 complete set. And you are to complete three sets.
After completing your Bio Force
®
workout, you should finish your Body
Transformation Workout by completing 20 minutes of aerobic exercise. Refer
to the Aerobic Exercise portion of this manual for a complete list of aerobic
exercises and additional guidelines.
Also note that before and after EVERY WORKOUT you will need to perform the
general warm up, cool down, and stretching routine that is recommended in this
manual. Please refer to page 25 for the specific details to the stretching,
warm up, and cool down routines.
PART THREE:
AEROBIC EXERCISE
And last but not least - aerobic exercise. This is the
final piece of the “new you” puzzle. By elevating your
heart rate just a few times a week, you will increase
your cardiovascular endurance, burn calories and
help guarantee your success. At the end of this
manual you will find a complete section devoted to
the benefits of aerobic exercise. Refer to the Aerobic
Exercise portion of the guide for a complete rundown
of aerobic activities and guidelines. For the duration
of the 8 week program you should do 20 minutes of
aerobic exercise 4 times a week as instructed below.
8 WEEK BODY TRANSFORMATION WORKOUT
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