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3. Exercise Section

LIFE FITNESS Signature Series Owners Manual

3-8

SIGNATURE SERIES ABDOMINAL (FZAB)

Muscles Exercised

– Abdominals

Setup

Adjust the seat height so that lower back pad is resting on your lower back. Sit
in the machine with your legs placed behind the lower roller pads. Check the
weight stack to ensure appropriate resistance. Grip handles.

Performing the Exercise

With a controlled motion upper torso crunch, emphasizing the use of your
abdominal muscles. Avoid using your arms to power through the motion, they
should provide a guide for the motion. Concentrate on squeezing your
abdominal muscles throughout the exercise. Maintaining control, return to the
start position and repeat the motion.

TIP: Grasping only one handle while performing the exercise is a way to
prevent from using your arms excessively.

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Содержание Signature FZLE

Страница 1: ...Signature Series Owners Manual ...

Страница 2: ...are used properly to avoid injury 2 Keep hands and feet clear at all times from moving parts to avoid injury CHECK FOR DAMAGED PARTS 1 DO NOT use any equipment that is damaged and or has worn or broken parts Use only replacement parts supplied by LIFE FITNESS 2 MAINTAIN LABELS AND NAMEPLATES Do not remove labels for any reason They contain important information If unreadable or missing contact LIF...

Страница 3: ... range of motion limiter foothold pad or any other type of adjuster make certain that the adjusting pin is fully engaged in the hole to avoid injury 7 It is the purchaser s sole responsibility to properly instruct its end users and supervising personnel as to the proper operating procedures of all LIFE FITNESS equipment 8 Keep children away from selectorized strength equipment Parent or others sup...

Страница 4: ...rts are warranted for the remaining portion of the original warranty period WHAT IS NOT COVERED Any failures or damage caused by unauthorized service misuse accident negligence improper assembly or installation debris resulting from any construction activities in the Product s environment rust or corrosion as a result of the Product s location alterations or modifications without our written autho...

Страница 5: ...T LIMITED TO THE IMPLIED WARRANTIES OF MERCHANTABILITY AND FITNESS FOR A PARTICULAR PURPOSE AND ALL OTHER OBLIGATIONS OR LIABILITIES ON OUR PART We neither assume nor authorize any person to assure for us any other obligation or liability concerning the sale of this Product Under no circumstances shall we be liable under this warranty or otherwise of any damage to any person or property including ...

Страница 6: ...1 Safety and Warranty LIFE FITNESS Signature Series Owners Manual OR Found at moving parts Found at base of weight stack tower 1 5 ...

Страница 7: ...ally and keep away from salt chlorine and all other harmful chemicals 3 Weight Selection Weights are selected by using a 7 16 selector pin which completely penetrates the weight plate and is held in place during use by a magnetic ring to keep the pin from disengaging The selector pin is connected to the top weight to eliminate loss of substitution of substandard pins 4 Incremental Weight System In...

Страница 8: ...ated at over 4 000 pounds 12 Cable Adjustment All cables can be adjusted at the top weight utilizing a metric 24mm open end wrench 13 Weight Stack Guards All weight stacks are fully guarded on the front and backside to prevent bystanders from inadvertent contact with the weight stack during use 14 Pulleys All pulleys are at least 4 1 4 working diameter using fiberglass impregnated nylon with preci...

Страница 9: ...ubber compound that is non absorbing wear and tear resistant and exhibits good dry and wet frictional characteristics The grips are retained with aluminum collars which eliminates the tendency of the grip to slide off the handle 24 Seat Adjustments Numeric seat and pad adjustments correctly align body to machine for proper posture muscle isolation and body stabilization Gas assisted springs where ...

Страница 10: ...e not warranted against rust In order to protect your machines against rust please repair all chips and scratches and be sure the workout environment is free of humidity For example ensure that the equipment does not share the HVAC system with a swimming pool area For maximum protection please utilize an extra coat of automotive quality finish wax and wipe excessive sweat and liquids from the mach...

Страница 11: ...3 EXERCISE SECTION ...

Страница 12: ... resistance Grip the handles and position elbows slightly below shoulders Body is positioned with chest up shoulders and head back against back pad Performing the Exercise With a controlled motion extend the handles out till arms are fully extended Return the handles to the start position without letting the resistance rest on the stack Repeat the motion while maintaining proper body positioning T...

Страница 13: ...t up shoulders and head back against back pad NOTE The neutral handles are ideal for persons with limited shoulder flexibility or orthopedic limitations Performing the Exercise With a controlled motion extend the handles up till arms are fully extended Return the handles to the start position without letting the resistance rest on the stack Repeat the motion while maintaining proper body positioni...

Страница 14: ...on on the handle positions the hands as far out as possible but still allows the elbows to contact the sides of the body in the down position during the exercise This ensures a full range of motion Performing the Exercise With a controlled motion draw down the handles directly over the shoulders until hands reach shoulder height then extend the handles up until arms are fully extended Return the h...

Страница 15: ... the Posterior Deltoid and upper back muscles The lower handles focus primarily on the Latissimus Dorsi and middle back muscles Performing the Exercise Stabilize the body in position pressing feet firmly on floor preventing excessive pressure on the chest pad With a controlled motion draw back the arms as far as can be controlled Return the handles to the start position without letting the resista...

Страница 16: ...s inward or outward as desired Rest feet on floor Keep back slightly arched and head up NOTE To allow for more range of motion or less range of motion adjust seat height accordingly Performing the Exercise With back on the pad and elbows close to your sides slowly press the handles down Do not lock elbows at the bottom of the pressing motion Slowly return handles to start position TIP For added va...

Страница 17: ... the weight stack to ensure appropriate resistance Sit with chest up and shoulders back and grip the handles keeping the elbows slightly bent Performing the Exercise Grip the handles with palms up Arms should be straight Curl the handles up toward your upper arm while keeping your elbows on the pad and aligned with the pivot point Hold the handle briefly at the top of the exercise and slowly retur...

Страница 18: ...o ensure appropriate resistance Grip handles Performing the Exercise With a controlled motion upper torso crunch emphasizing the use of your abdominal muscles Avoid using your arms to power through the motion they should provide a guide for the motion Concentrate on squeezing your abdominal muscles throughout the exercise Maintaining control return to the start position and repeat the motion TIP G...

Страница 19: ...ack pad NOTE When positioning the feet on the foot plate ensure that the feet are placed so that the knees do not move beyond the toes as this places excessive stress on the knee joints Performing the Exercise With a controlled motion extend the legs until the knees are slightly bent DO NOT LOCK THE KNEES Return to the start position without letting the resistance rest on the stack Repeat the moti...

Страница 20: ...o ensure appropriate resistance Grip the handles located on the sides of the seat Body is positioned with chest up shoulders back and against back pad Performing the Exercise Rotate the thighs so the knees are pointing upwards and with a controlled motion extend the legs to near full extension Return the legs to the start position without letting the resistance rest on the stack Repeat the motion ...

Страница 21: ... be adjusted so that the knee lines up with the axis of rotation pivot point Adjust the ankle pad so it s positioned just under the ankles Check appropriate resistance on weight stack Lower the thigh pad until it s comfortable Keep back straight and head up Performing the Exercise Hold the thigh pad handles Curl the pad down and back slowly Hold the pad at the back position for a moment Slowly let...

Страница 22: ...ance Position the hips firmly against the back pad and grip the handles located on the sides of the seat pad Body is positioned with chest up shoulders back and against back pad Performing the Exercise With a controlled motion press upward on the balls of the feet as far as can be controlled while maintaining the knees slightly bent DO NOT LOCK OR HYPEREXTEND THE KNEES Return the footplate to the ...

Страница 23: ...laced on grips sit with chest up and shoulders back and slowly push hands together while keeping your shoulders placed against the back pad Performing the Exercise With a controlled motion rotate the handles to the front position and bring handles together Repeat the motion while maintaining proper body positioning TIP While performing the exercise think about squeezing the hands toward each other...

Страница 24: ... knees are bent 90 degrees Adjust start position with range of motion adjustment and slowly move the pads in pushing with knees and return Performing the Exercise Hold the handles and slowly move the pads in pushing with knees Hold the inward extreme position briefly Slowly return to the start position When finished pull the lever to release the weight pads to exit the machine ...

Страница 25: ...nees are bent 90 degrees Adjust start position with range of motion adjustment and slowly move the pads out pushing with knees and return Performing the Exercise Hold the handles and slowly move the pads out pushing with knees Hold the outward extreme position briefly Slowly return to the start position When finished pull the lever to release the weight pads to exit the machine ...

Страница 26: ...machine pivots Sit facing the machine and position forearms on pads Lightly grip handles and raise elbows until even with shoulders Return slowly to starting position Performing the Exercise When elbows reach shoulder height hold the position briefly and then lower the pads slowly to starting position Tip if seat is adjusted properly pads should not slide on arms during exercise ...

Страница 27: ...h hips pushed against lumbar pad place feet on foot support Adjust the foot support so knees are slightly bent Adjust start position on back pad for desired range of motion Performing the Exercise With chest up and shoulders back grip handles and extend back until low back contacts lumbar pad Hold the position briefly and return weight with controlled movement to starting position ...

Страница 28: ...adriceps Setup Adjust torso pad to fit between chest and abdominals Place one foot on footplate while knees are slightly flexed Performing the Exercise Extend hip and knee Slowly return footplate to starting position Rotate footplate and repeat with opposite leg Tip Keep torso upright on torso pad for greater gluteal contraction ...

Страница 29: ...ange of motion Place knees on the front edge of seat pad while facing chest pads Adjust chest support pads so that the center of the pads align with the top of the chest Performing the Exercise Grasp handles and slowly rotate torso Tip Be sure knees are placed against support pads for greater stabilization Return to starting position Rotate seat position to train opposite side of torso ...

Страница 30: ... press arms produce a natural forward pressing movement for a superior feel Overhead pivot creates natural arc of movement SHOULDER PRESS Product FZSP Machine Weight 500 lbs 227 kg Weight Stack 190 lbs 95 kg Size in 60L x 52W x 64H cm 152L x 132W x 162H Live Area in 102 L x 52 W x 64 H cm 259L x 132W x 162H Converging press arms create a natural overhead pressing movement for superior feel Counter...

Страница 31: ... in 78 L x 69 W x 64 H cm 198L x 175W x 163H Upper arm pads are configured to align elbow off pad in order to reduce joint compression and encourage greater stabilization Easy access allows all users to comfortably perform the exercise Handle pivots automatically to fit all forearm lengths Independent arms allow for greater exercise variety TRICEPS PRESS Product FZTP Machine Weight 640 lbs 291kg W...

Страница 32: ...67 W x 70 H cm 201L x 170W x 178H Upright exercise position is especially applicable to novice or deconditioned users Force is transmitted through hips eliminating spinal compression Grid on footplate helps ensure balanced foot position and encourages repeatability Adjustable seat carriage to accommodate user size and desired range of motion LEG EXTENSION Product FZLE Machine Weight 640 lbs 291 kg...

Страница 33: ... Weight Stack 190 lbs 95 kg Size in 52 L x 47 W x 64 H cm 132Lx 119W x 162H Live Area in 74 L x 47 W x 64 H cm 188L x 119W x 162H Combination of elbow and back pads with hand grips provide greater upper body stabilization Tibia pad provides lower body stabilization Unique design allows natural crunch style movement for maximum abdominal contraction CALF EXTENSION Product FZCE Machine Weight 700 lb...

Страница 34: ...foot positions provide leg support and reduce torque around the knees Elevated weight stack for easier access from seated position HIP ABDUCTION Product FZHAB Machine Weight 555 lbs 252 kg Weight Stack 290 lbs 145 kg Size in 63 L x 29 W x 64 H cm 160L x 74W x 162H Live Area in 63 L x 80 W x 64 H cm 160L x 203W x 162H Adjustable start position facilitates easy entry and exit Knee pads and dual foot...

Страница 35: ...otion GLUTE Product FZGL Machine Weight 490 lbs 223 kg Weight Stack 190 lbs 95 kg Size in 72 L x 36 W x 64 H cm 183L x 91W x 162H Live Area in 72 L x 60 W x 64 H cm 183L x 152W x 162H Upright body position is comfortable and non intimidating Adjustable torso pad to accommodate users of all sizes Linear design maximizes full range of motion for greater muscle stimulation TORSO ROTATION Product FZTR...

Страница 36: ...s with mild soap and water INSPECT Cables for wear or damage and proper tension should not exceed deflection Pay close attention at bends and attachments points Hardware should be checked for looseness Tighten as required using metric tools Frames should be inspected for wear or damage Handgrips should be checked for wear or damage LUBRICATE Guide rods with Silicone Compound part number 3238401 Ap...

Страница 37: ... for stretch and adjust as necessary by loosening the large nut on top of the weight stack and screw in the threaded plug until cable is tight and the weight stack pin goes in all holes easily Tighten the large nut to complete the adjustment ONCE A MONTH Clean Guide Rods with break free on a cloth and wipe off old residue Clean tops of bearings at stack and inspect for heavy buildup on rods below ...

Страница 38: ...p or detergent solution and ending with a thorough rinsing with clean water Some Important Don ts DO NOT use abrasive or highly alkaline cleaners on the shields Never scrape shields with squeegees razor blades or other sharp instruments Benzene gasoline acetone or carbon tetrachloride should never be used on the shields DO NOT clean shields in hot sun or at elevated temperatures Compatible Cleaner...

Страница 39: ...y or by any other means by broadcast or transmission by translation into any kind of language nor by recording electronically or otherwise without permission in writing from the publisher Printed in the United States of America Life Fitness World Headquarters 5100 N River Rd Schiller Park IL 60176 www lifefitness com 800 634 8637 April 2007 ...

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