Finnlo Bio Force 3842, Руководство пользователя

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MOVABLE PULLEY
POSITIONS
MOVABLE PULLEY
POSITIONS
MOVABLE PULLEY
POSITIONS
BIO FORCE
®
EXERCISES
LEGS
53
SEATED SINGLE LEG
ABDUCTION
START:
Sit facing side. Foot harness/cuff
on outside ankle, other foot on floor. Lift
leg parallel to floor. Grip top of seat.
MOTION:
Open leg to the side, toes
facing up. Pause at end of motion.
Return to starting position.
TIPS:
Sit up straight with abdominals con-
tracted. Do not bend lower back. Keep
knees and toes pointing upward as leg
abducts. Perform on both sides.
28
MUSCLE GROUPS EXERCISED:
Hip abductors
LEVEL OF DIFFICULTY:
Intermediate/Advanced
SEAT:
On/Bottom
Position
LEG LIFT:
Off
ACCESSORIES:
Foot
harness/Ankle cuff
SEATED SINGLE LEG
ADDUCTION
START:
Sit facing away. Foot harness/cuff
on one ankle, other foot on floor. Grip
seat. Open leg to the side, parallel
with floor.
MOTION:
Pull leg into midline of body.
Pause at end of motion. Open leg to
starting position.
TIPS:
Sit up straight with abdominals con-
tracted. Do not bend lower back. Keep
knees and toes pointing upward as leg
adducts. Perform on both sides.
29
MUSCLE GROUPS EXERCISED:
Hip adductors
LEVEL OF DIFFICULTY:
Intermediate/Advanced
SEAT:
On/Bottom
Position
LEG LIFT:
Off
ACCESSORIES:
Foot
harness/Ankle cuff
SEATED ANKLE
EVERSION
START:
Sit facing side. Foot harness/cuff
on outside ankle, other foot on floor. Grip
edge of seat. Lift leg off floor and rotate
ankle so toes face inward.
MOTION:
Rotate ankle until toes face
outward. Pause at end of motion. Rotate
ankle back to starting position.
TIPS:
Sit up straight with abdominals con-
tracted. Do not bend lower back. Keep
rotating foot about 6 inches off floor.
Perform on both sides.
30
MUSCLE GROUPS EXERCISED:
Ankle everters
LEVEL OF DIFFICULTY:
Beginner
SEAT:
On/Top
Position
LEG LIFT:
On
ACCESSORIES:
Foot
harness/Ankle cuff
36
8 WEEK BODY TRANSFORMATION PLAN
NOTE:
Starting with Workout #16 of the program you will notice that you are to complete “SUPER SETS.”
What is a “Super Set?” It is simply a combination of two different exercises performed one right after the
other without any rest. So for example, in Workout #16 you are to perform a Super Set consisting of
Standing Biceps Curls and Standing Hammer Curls. You will do 4 sets of Biceps Curls (12 reps each)
and then immediately begin performing 4 sets of the Standing Hammer Curl (8 reps each.)
WORKOUT #16 (60 sec rest between all sets)
• Straight Leg Dead Lifts - 4 x 12
• Single Arm Shoulder Press - 4 x 12 + 12
• Leg Curls - 4 x 12 + 12
• Shoulder Shrugs, Standing Lateral Raises and Standing Rear Deltoid Rows - 4 x 10 + 10 + 10
• Standing Hip Flexion, Lying Hip Abduction and Adduction - 4 x 10 + 10 + 10
• SUPER SET
• Standing Biceps Curls - 4 x 12
• Standing Hammer Curls - 4 x 8
• Calf Raises - 4 x 10 +10 +10 (toes in, out & straight)
• Seated Spinal Extension - 4 x 12
WORKOUT #17 (60 sec rest between all sets)
• SUPER SET • Squats - 5 x 8
• Single Leg Squats - 5 x 8
• SUPER SET • Seated Chest Press - 5 x 8
• Chest Flyes - 5 x 8
• SUPER SET • Seated Leg Extensions - 2 x 8
• Standing Hip Abduction - 2 x 8
• SUPER SET • Lat Bar Front Pull Down - 5 x 8
• Standing Triceps Pushdowns - 5 x 8
• Closed Grip Chest Press - 5 x 8
• Ab Crunch - 4 x 10 – 4 second holds at flexed position
• Oblique Crunch w/Twists - 4 x 10 + 10
WORKOUT #18 (60 sec rest between all sets)
• Straight Leg Dead Lifts - 5 x 8
• Seated Shoulder Press - 5 x 8
• Leg Curls - 5 x 8 + 8
• Shoulder Shrugs, Standing Lateral Raises and Standing Front Raises - 5 x 8 + 8 + 8
• Standing Hip Flexion, Lying Hip Abduction and Adduction - 5 x 8 + 8 + 8
• Standing Biceps Curls - 5 x 8
• Calf Raises - 5 x 8 + 8 + 8 (toes in, out & straight)
• Seated Spinal Extension - 5 x 8
WORKOUT #19 (60 sec rest between all sets)
• SUPER SET • Squats - 5 x 8
• Single Leg Squats - 5 x 8 + 8
• SUPER SET • Seated Chest Press - 5 x 8
• Single Arm Seated Chest Press - 5 x 8 + 8
• SUPER SET • Seated Leg Extension - 2 x 8
• Leg Curls - 2 x 8
• SUPER SET • Single Arm Incline Chest Press - 2 x 8 + 8
• Single Arm Standing Rows - 2 x 8 + 8
• SUPER SET • Reverse Grip Pull Down - 5 x 8
• Standing Triceps Pushdowns - 5 x 8
• Ab Crunch - 3 x 10 – 4 second holds - while flexed
• Oblique Crunch - 2 x 10 + 10
WEEK FIVE