Finnlo Bio Force 3842, Руководство пользователя

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MOVABLE PULLEY
POSITIONS
MOVABLE PULLEY
POSITIONS
MOVABLE PULLEY
POSITIONS
BIO FORCE
®
EXERCISES
LEGS
51
LYING SINGLE
LEG PRESS
START:
Lie on back facing away, shoulders
on base. Foot harnesses/cuffs on ankles.
Grip base of frame. Bend hip and knee
of one leg.
MOTION:
Extend hip and knee until leg
is straight. Pause at end of motion.
Return to starting position.
TIPS:
Keep knee in line with shoulder
throughout exercise. Do not excessively
arch back off floor as leg extends.
Contract abdominals to stabilize back.
Perform on both sides.
22
MUSCLE GROUPS EXERCISED:
Gluteals, quadriceps,
hamstrings, abdominals
LEVEL OF DIFFICULTY:
Beginner
SEAT:
Off
LEG LIFT:
Off
ACCESSORIES:
Foot harness/
Ankle cuff
SCISSOR KICKS
START:
Lie on back facing away, shoulders
on base. Foot harnesses/cuffs on ankles.
Grip base of frame. Lift one leg perpendi-
cular to floor.
MOTION:
Lower leg straight down to floor.
Simultaneously lift other leg. Continue
alternating legs in “scissor” motion.
TIPS:
Keep legs straight while lifting
and lowering. Do not allow legs to open
to the side. Keep knees in line with
shoulders throughout exercise. Do not
excessively arch back off floor. Contract
abdominals to stabilize back.
23
MUSCLE GROUPS EXERCISED:
Gluteals, hamstrings
LEVEL OF DIFFICULTY:
Beginner
SEAT:
Off
LEG LIFT:
Off
ACCESSORIES:
Foot harness/
Ankle cuff
FLUTTER KICKS
START:
Lie on back facing away, shoulders
on base. Foot harnesses/cuffs on ankles.
Grip base of frame. Lift one leg 12 inches
off floor.
MOTION:
Lower leg straight down to floor.
Simultaneously lift other leg 12 inches off
floor. Continue alternating legs in small
“flutter” motion.
TIPS:
Keep legs straight while lifting and
lowering. Do not allow legs to open to
the side. Keep knees in line with
shoulders throughout exercise. Do not
excessively arch back off floor. Contract
abdominals to stabilize back.
24
MUSCLE GROUPS EXERCISED:
Gluteals, hamstrings,
abdominals
LEVEL OF DIFFICULTY:
Intermediate
SEAT:
Off
LEG LIFT:
Off
ACCESSORIES:
Foot harness/
Ankle cuff
38
8 WEEK BODY TRANSFORMATION PLAN
WORKOUT #24 (60 sec rest between all sets)
• Straight Leg Dead Lifts - 3 x 8, 1 x 12
• Single Arm Shoulder Press - 3 x 8 + 8, 1 x 12 + 12
• Leg Curls - 1 x 8 + 8, 3 x 6 + 6
• Shoulder Shrugs, Standing Lateral Raises and Standing Rear Deltoid Rows -
3 x 8 + 8 + 8, 1 x 12 + 12 + 12
• Standing Hip Flexion, Lying Hip Abduction and Adduction - 3 x 8 + 8 + 8, 1 x 12 + 12 + 12
• SUPER SET
• Standing Biceps Curls - 3 x 8, 1 x 12
• Standing Hammer Curls - 3 x 8, 1 x 12
• Calf Raises - 3 x 8 + 8 + 8, 1 x 12 + 12 + 12 (toes in, out & straight)
• Seated Spinal Extension - 3 x 8, 1 x 12
WORKOUT #25 (60 sec rest between all sets)
• SUPER SET • Single Leg Squats - 2 x 10 + 10, 2 x 15 + 15, 1 x 20 + 20
• Squats - 2 x 10, 2 x 15, 1 x 20
• SUPER SET • Single Arm Seated Chest Press - 2 x 10 + 10, 2 x 15 + 15, 1 x 20 + 20
• Seated Chest Press - 2 x 10, 2 x 15, 1 x 20
• SUPER SET • Seated Leg Extensions - 1 x 10, 1 x 15, 1 x 20
• Leg Curls - 1 x 10, 1 x 15, 1 x 20
• SUPER SET • Chest Flyes - 2 x 10, 2 x 15, 1 x 20
• Lat Bar Front Pull Down - 2 x 10, 2 x 15, 1 x 20
• SUPER SET • Closed Grip Chest Press - 2 x 10, 2 x 15, 1 x 20
• Seated Overhead Triceps Extension - 2 x 10, 2 x 15, 1 x 20
• SUPER SET • Ab Crunch - 2 x 10 , 2 x 15, 1 x 20 – 5 second holds at flexed position
• Oblique Crunch - 2 x 10 + 10, 2 x 15 + 15, 1 x 20 + 20
WORKOUT #26 (60 sec rest between all sets)
• Straight Leg Dead Lifts - 2 x 10, 2 x 15, 1 x 20
• Seated Shoulder Press - 2 x 10, 2 x 15, 1 x 20
• Leg Curls - 2 x 10 + 10, 2 x 15 + 15, 1 x 20 + 20
• Shoulder Shrugs, Standing Lateral Raises and Standing Front Raises - 2 x 10 + 10 + 10,
2 x 15 + 15 + 15, 1 x 20 + 20 + 20
• Standing Hip Flexion, Lying Hip Abduction and Adduction - 2 x 10 + 10 + 10,
2 x 15 + 15 + 15, 1 x 20 + 20 + 20
• Standing Biceps Curls - 2 x 10, 2 x 15, 1 x 20
• Calf Raises - 2 x 10 + 10 + 10, 2 x 15 + 15 + 15, 1 x 20 + 20 + 20 (toes in, out & straight)
• Seated Spinal Extension - 2 x 10 + 10, 2 x 15 + 15, 1 x 20 + 20
WORKOUT #27 (60 sec rest between all sets)
• Single Leg Squats - 2 x 10, 2 x 15, 2 x 20
• Single Arm Seated Chest Press - 2 x 10 + 10, 2 x 15 + 15, 2 x 20 + 20
• Seated Single Leg Extension - 1 x 10 + 10, 1 x 15 + 15, 1 x 20 + 20
• Single Arm Incline Chest Press - 1 x 10 + 10, 1 x 15 + 15, 1 x 20 + 20
• SUPER SET
• Standing Rows - 2 x 10, 2 x 15, 2 x 20
• Reverse Grip Pull Down - 2 x 10, 2 x 15, 2 x 20
• SUPER SET • Seated Overhead Triceps Extension - 2 x 10, 2 x 15, 2 x 20
• Closed Grip Chest Press - 2 x 10, 2 x 15, 2 x 20
• SUPER SET • Ab Crunch - 2 x 10, 2 x 15, 2 x 20 – 4 second holds at flexed position
• Oblique Crunch - 2 x 10 + 10, 2 x 15 + 15, 2 x 20 + 20
WEEK SEVEN