Finnlo Bio Force 3842 Скачать руководство пользователя страница 5

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CARDIO WORKOUT TRACKING SHEETS

ACTIVITY

DATE

HOW LONG

(minutes)

HEART RATE

HOW HARD

(RPE)*

Use these charts to

keep track of your

progress over time.

Before writing on

them, make as

many copies as

you think you’ll

need. We suggest

you keep these in

a notebook. You

will find it both

informative and

motivational to

look back at what

you’ve done.

This data will help

you chart future

fitness goals as you

continue to improve.

*RPE = rating of perceived exertion; this means you match up a numerical rating (RPE) of 1-10, with how you feel

(RPE descriptive rating in chart above). A rating of 2 -3 is equal to a warm-up or recovery level of effort; 4 - 5

equates to moderate to somewhat challenging; 6 -10 represents effort that is somewhat hard, to very hard.

ACTIVITY

DATE

HOW LONG

(minutes)

HEART RATE

HOW HARD

(RPE)*

SPECIFICATIONS & PARTS

Length:

52-3/4”

Width:

65”

Height:

82”

Includes

Workout DVD

Product Weight:

Approx. 151 lbs.

Maximum user weight:

300 lbs.

Assembled Approximate Specifications:
Dimensions are based on unit set up for use.

Lat Bar

BFSPORT-20

RIGHT

LEFT

FRONT

Left Swing Arm

BFSPORT-06

Left Adjuster

0700026

Left Top Frame

BFSPORT-04

Foot Harness

0700025

Backrest

BFSPORT-13

Crossbar

BFSPORT-08

Stopper

0100189

Stopper

0100189

Base Plate

BFSPORT-02

Base Frame

BFSPORT-01

Leg Lift Tube
BFSPORT-14

Right Adjuster

0700027

Right Top Frame

BFSPORT-05

+ Resistance Cylinder

0600013

Right Swing Arm

BFSPORT-07

Front Top Cover Cap with Logo

0500005

Foot Harness

0700025

Lower Leg Bar

BFSPORT-16

Upper Leg Bar

BFSPORT-17

Seat

BFSPORT-12

+ Handle

BFSPORT-21

+ Pulley with Logo

0600012

NOTE:

All location references, such as front, rear, left or

right, made in these instructions are from the

user sitting on the exerciser and facing forward.

+ Padded Pulley

BFPRO-16

+ Padded Pulley

0600027

Chrome Pulleys

0600014

Perforated Cover

BFSPORT-10

+ Pulley with Logo

0600012

+ These parts are the same on both the

left and right side of the exerciser.

+ Pulley

0600016

Содержание Bio Force 3842

Страница 1: ...11 06 12 INTL Item No 3842...

Страница 2: ...Von Liebig Str 21 89231 Neu Ulm Ort Datum Ersatzteilbestellung Bitte in Druckbuchstaben ausf llen Kaufdatum Gekauft bei Firma Garantieanspr che nur in Verbindung mit einer Kopie des Kaufbeleges Bitte...

Страница 3: ...REPS RESISTANCE SETS REPS RESISTANCE SETS REPS RESISTANCE SETS REPS RESISTANCE 1 TABLE OF CONTENTS Important Safety Information 2 Specifications Parts 3 Equipment Warning Caution Labels 4 5 Introducti...

Страница 4: ...when using your equipment 9 Wear appropriate clothing when exercising Workout clothing should be comfortable and lightweight and should allow freedom of movement Wear comfortable athletic shoes made o...

Страница 5: ...rkout DVD Product Weight Approx 151 lbs Maximum user weight 300 lbs Assembled Approximate Specifications Dimensions are based on unit set up for use Lat Bar BFSPORT 20 RIGHT LEFT FRONT Left Swing Arm...

Страница 6: ...long frequency you participate in a particular aerobic activity determines its effectiveness or lack thereof And of course you have to like what you re doing Choose the type of aerobic activity that...

Страница 7: ...that doing cardio training two to three times per week will still result in significant fitness improvement and health benefits Your long term goal is to build up to exercising your heart on most day...

Страница 8: ...up should gently prepare your muscles for the coming exertion Start by doing 5 to 10 minutes of gentle exercise that gradually increases your heart rate and loosens up your muscles Your warm up exerci...

Страница 9: ...ack 110 MUSCLE GROUPS EXERCISED Spinal extensors LEVEL OF DIFFICULTY Intermediate SEAT Off LEG LIFT Off ACCESSORIES Handles SEAT On Bottom Position LEG LIFT On ACCESSORIES Handles 7 Occasionally our p...

Страница 10: ...es 108 MUSCLE GROUPS EXERCISED Abdominals obliques LEVEL OF DIFFICULTY Intermediate SEAT On Bottom Position LEG LIFT On ACCESSORIES Handles Lat Tower SEAT On Bottom Position LEG LIFT On ACCESSORIES Ha...

Страница 11: ...used in STEP 1 Base Frame Base Plate w Pads Base Plate Base Frame Assembly 1c 1c 1c 4 Allen Bolts M8 x 25mm 5mm Allen Wrench Rollers Pads MOVABLE PULLEY POSITIONS BIO FORCE EXERCISES 80 ARMS CROSS BOD...

Страница 12: ...ART Stand facing away Grip one handle at waist level Bend elbow 90 degrees Cable behind arm MOTION Extend elbow and press handle down Pause at end of motion Bend elbow back to starting position TIPS K...

Страница 13: ...LIFT Off ACCESSORIES Handles TWO ARM TRICEPS KICKBACK START Stand facing frame Grip handles in overhand grip with palms facing down Bend elbows 90 degrees MOTION Extend elbows and pull handles down an...

Страница 14: ...Off ACCESSORIES Handles Lat Tower Position SINGLE ARM REVERSE GRIP TRICEPS PUSHDOWN START Stand facing frame Feet hip width apart on base Grip one handle in underhand grip with palm facing up Bend el...

Страница 15: ...ng frame Feet hip width apart on base Grip lat bar in underhand shoulder width grip with palms facing up Bend elbows 90 degrees MOTION Extend elbows and press bar down toward thighs Pause at bottom of...

Страница 16: ...ICEPS EXTENSION START Sit facing away Grip handles behind head Point elbows front at shoulder height MOTION Extend elbows and press handles overhead Pause at top of motion Bend elbows back to starting...

Страница 17: ...handle toward front of shoulder Pause at top of motion Lower arm to starting position TIPS Lean forward with straight back Do not round upper or lower spine Hold upper arm in stable position on leg C...

Страница 18: ...d grip with thumb facing inward MOTION Bend elbow and curl handle toward front of shoulder Pause at top of motion Lower arm to starting position TIPS Hold elbow at side of ribcage Do not swing elbow f...

Страница 19: ...tion TIPS Hold elbows at sides of ribcage Do not swing elbows forward while curling Maintain upright posture throughout exercise Avoid tilting torso back while curling arms Contract abdominals to stab...

Страница 20: ...FICULTY Intermediate ROTATOR CUFF DIAGONAL INTERNAL ROTATION START Stand facing side Grip handle in front of body with inside arm Place outside hand on hip MOTION Internally rotate shoulder pulling ar...

Страница 21: ...ediate SEAT Off LEG LIFT Off ACCESSORIES Handles SEAT Off LEG LIFT Off ACCESSORIES Handles SEAT Off LEG LIFT Off ACCESSORIES Handles 19 ASSEMBLY INSTRUCTIONS Chrome Pulley Pulley 2 Shoulder Bolt M8 x...

Страница 22: ...RUCTIONS Chrome Pulley Stringing The Cable Crossbar Hooks Bottom Pulley Rear Base Frame Pulley Hook Phillips Bolt Swing Arm b Using a Shoulder Bolt and Acorn Nut attach the Chrome Pulley to the Bracke...

Страница 23: ...rcise Contract abdominals to stabilize torso 70 MUSCLE GROUPS EXERCISED Posterior deltoids LEVEL OF DIFFICULTY Beginner SEATED FRONT RAISE START Sit facing away Grip handles with arms at sides thumbs...

Страница 24: ...40R 0100155 Right Plastic Roller Cap 1 41 0100156 Roller 2 43 0500006 Rear Cover Cap 2 44 0700025 Foot Harness w Small Clip 2 45 BFSPORT 21 Handle Assembly 2 49L 0700026 Left Adjuster Assembly 1 49R...

Страница 25: ...ISED Trapezius deltoids LEVEL OF DIFFICULTY Intermediate Advanced STANDING FRONT RAISE START Stand facing away Feet hip width apart on base Grip handles with arms at sides thumbs facing in MOTION Rais...

Страница 26: ...SEAT On Top Position LEG LIFT On ACCESSORIES Handles SEAT On Top Position LEG LIFT On ACCESSORIES Handles SEAT Off LEG LIFT Off ACCESSORIES Lat Bar Front Position 24 CARE AND STORAGE We recommend you...

Страница 27: ...egin 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...

Страница 28: ...developing your workout schedule are personal preference job and family responsibilities availability of exercise facilities and weather It s important to schedule your workouts for a time when there...

Страница 29: ...tness program The Bio Force Sport System is designed to help you achieve a balanced fitness program The system consists of three parts 1 Strength Conditioning The Bio Force Sport exerciser was designe...

Страница 30: ...51 MUSCLE GROUPS EXERCISED Latissimus LEVEL OF DIFFICULTY Beginner SEAT On Bottom Position LEG LIFT On ACCESSORIES Handles Lat Tower SINGLE STRAIGHT ARM LATERAL PULL DOWN START Sit facing away Feet o...

Страница 31: ...s Lat Tower MOVABLE PULLEY POSITIONS MOVABLE PULLEY POSITIONS MOVABLE PULLEY POSITIONS 29 GETTING STARTED ON YOUR BIO FORCE SPORT EXERCISER Your Bio Force Sport exerciser is one serious piece of exerc...

Страница 32: ...months eight weeks 60 days That is all it takes to follow my body transformation plan And best of all when you finish my 8 week program you ll be hooked You are going to feel and look better than eve...

Страница 33: ...ing 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...

Страница 34: ...fully 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 yo...

Страница 35: ...PULLEY POSITIONS MOVABLE PULLEY POSITIONS 33 8 WEEK BODY TRANSFORMATION PLAN WORKOUT 1 45 sec rest between all sets Squats 3 sets of 15 reps 3 x 15 Seated Chest Press 3 x 15 Single Leg Squats 2 x 15 I...

Страница 36: ...ition LEG LIFT On ACCESSORIES Handles MOVABLE PULLEY POSITIONS MOVABLE PULLEY POSITIONS MOVABLE PULLEY POSITIONS 34 8 WEEK BODY TRANSFORMATION PLAN WORKOUT 6 60 sec rest between all sets Straight Leg...

Страница 37: ...gs Standing Lateral Raises and Standing Rear Deltoids Rows 4 x 12 12 12 Standing Hip Flexion Lying Hip Abduction and Adduction 3 x 10 10 10 Single Arm Standing Rows 4 x 12 Standing Biceps Curls 4 x 12...

Страница 38: ...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...

Страница 39: ...ceps hamstrings LEVEL OF DIFFICULTY Beginner SEAT On Bottom Position LEG LIFT Off ACCESSORIES Foot harness Ankle cuff 37 8 WEEK BODY TRANSFORMATION PLAN WORKOUT 20 60 sec rest between all sets Straigh...

Страница 40: ...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...

Страница 41: ...Leg Dead Lifts 2 x 15 2 x 10 2 x 8 2 x 6 1 x 15 Single Arm Shoulder Press 2 x 15 15 2 x 10 10 2 x 8 8 2 x 6 6 1 x 15 15 Leg Curls 2 x 15 15 2 x 10 10 2 x 8 8 2 x 6 6 1 x 15 15 Standing Hip Flexion Lyi...

Страница 42: ...0 WARM UP AND COOL DOWN STRETCHES When performing these stretches your movements should be slow and smooth with no bouncing or jerking Move into the stretch until you feel a slight tension not pain in...

Страница 43: ...UP AND COOL DOWN STRETCHES 4 Back Stretch Stand with your legs shoulder width apart and your knees slightly bent Bend forward from your waist with your arms extending loosely in front of your body Gen...

Страница 44: ...PS EXERCISED Gluteals hamstrings LEVEL OF DIFFICULTY Beginner SEAT Off LEG LIFT Off ACCESSORIES Foot harness Ankle cuff 42 BIO FORCE EXERCISE INDEX 1 Squat 2 Single Leg Squat 3 Reverse Lunge 4 Seated...

Страница 45: ...est Flye 40 Decline Chest Press 41 Closed Grip Chest Press 42 Lat Bar Pull Down 43 Lat Bar Front Pull Down 44 Single Arm Overhand Pull Down 45 Reverse Grip Pull Down 46 Single Arm Reverse Grip Pull Do...

Страница 46: ...s Lift chest and keep back straight while lowering Contract abdominals to stabilize back Perform on both sides 3 MUSCLE GROUPS EXERCISED Gluteals hamstrings quadriceps LEVEL OF DIFFICULTY Intermediate...

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