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UltraForce

WORKOUT INSTRUCTIONS

The Taurus UltraForce is a multi-functional multi-gym for achieving many training targets.

Muscle toning and tightening are possible as well as an improvement of strength-endurance

and an effective support in losing weight. We have compiled some important training tips for

you so you can achieve your training targets as effectively, safely and lastingly as possible.

4.1

General training instructions

IMPORTANT Please read through this section before you begin training.

IMPORTANT:

If you are older than 35 years and have not trained for several years, consult your

physician and they will recommend an assessment test. Your physician can support you in

determining the target heart rate zone corresponding to your age and fitness level as well.

You should also consult your physician in the event of:

- High blood pressure

- High cholesterol values

– Asthma

– Heart problems

- (Death through) strokes or heart attacks in your family history

- Frequent cases of dizziness

- Extreme breathing problems after slight strain

- Arthritis or other bone problems

- Serious muscle/ligament/or tendon problems

- Other known or presumed illnesses

- If you feel pain or tension in the breast, feel an irregular heart beat or are short of breath, stop

training immediately. Consult your physician before you continue.

- Pregnancy

- Balance impairments

- Taking medicine that affects your heart rate.

Warm-up

We recommend starting every training session by warming up in order to prevent injuries

and to maximize performance. Your warm-up phase prepares your muscles softly for the load.

Begin with five to 10 minutes of soft exercises (e. g., walking) that gradually increase your heart

rate and loosen up your muscles. The warm-up phase should be aerobic and require a slight,

unconstrained range of movement. This should be followed by five to 10 minutes of stretching

(see page 38 in these instructions or in the included training instructions). Never bring your

body beyond the point of soft tension or strain. Make sure to have soft, rhythmic, controlled

movements.

Содержание UltraForce TF-UF

Страница 1: ...Assembly and operating instructions Multi gym UltraForce TF UF...

Страница 2: ...UltraForce 2...

Страница 3: ...formed about these instructions and its content in advance In case of doubt a responsible person must supervise the use of the equipment This equipment has been manufactured according to the latest sa...

Страница 4: ...UltraForce 4...

Страница 5: ...rview 11 3 2 Warning notes warning sticker 12 3 3 Assembly 16 4 WORKOUT INSTRUCTIONS 33 4 1 General training instructions 33 4 2 Exercise and safety notes 34 4 3 Exercise manual 35 4 4 Equipment setti...

Страница 6: ...e weight net without packaging 87 kg Packaging dimensions of the box L x W x H No 1 approx 151 cm x 49 cm x 22 cm weight 42 kg gross including packaging No 2 approx 116 cm x 85 cm x 16 cm weight 46 61...

Страница 7: ...s well clear of moving parts During use wear suitable sports clothing rather than loose or baggy clothing When selecting sports shoes think about the suitability of the sole preferably this should be...

Страница 8: ...equipment such that there is enough free space clearance to the front the rear and to the sides of the equipment at least 1 50 m Furthermore the equipment should not be set up in main entrances or on...

Страница 9: ...ssembly instructions carefully and assemble the equipment according to the illustrations Proceed carefully and cautiously First loosen all parts and check for their correct fitting Then tighten the sc...

Страница 10: ...ping noises Cable or wheels are not running smoothly or are damaged Visual inspection of the cable run or the wheel guide No resistance Defective cylinder Check the cylinder for resistance Squeaking c...

Страница 11: ...ASSEMBLY 3 1 Parts overview Note All position specifications front back left right from these instructions are coming from the seated position of the user on the equipment whereby the user looks forw...

Страница 12: ...r always hang it in the holder WARNING LABEL 1 If you do not read and follow the safety instructions provided in the user instructions and video this MAY RESULT IN SERIOUS INJURIES OR DEATH KEEP AWAY...

Страница 13: ...13 WARNING LABEL 3 Crushing hazard Keep hands away while using WARNING LABEL 5 6 positions Do not touch the pulleys and mobile parts...

Страница 14: ...ING LABEL 4 2 positions WARNING Make sure that the pin is locked in the position before you begin the exercise WARNING LABEL 7 2 positions WARNING When you do exercises while standing keep your feet o...

Страница 15: ...t touch the pulleys and mobile parts WARNING LABEL 6 2 positions WARNING Crushing hazard only use adjusting arm with free hands WARNING LABEL 8 2 positions WARNING Content under pressure DO NOT OPEN K...

Страница 16: ...and tools on p 17 are available Approximately an 83 degree tilted angle is required to transport the product Make sure that you have enough space before you begin with the assembly We recommend assem...

Страница 17: ...17 Packaging contents Place the parts in front of you as in this image Become familiar with the part numbers and names Make sure that the delivery is complete...

Страница 18: ...2 Position the ground plate on the main frame on the opposite side of the transport wheels and make sure that the bent side of the ground plate shows outward 3 Align the holes in the ground plate wit...

Страница 19: ...the warning notes point downwards 2 Place the perforated cover and the crossbar on the frame and align the holes The warning notes on the crossbar should point in your direction 3 Attach the parts by...

Страница 20: ...ed screws on the small crossbar on the upper end of the backrest frame Tighten the screws with the Allen wrench 3 Turn the backrest and remove the pre mounted backside 4 Turn the backrest frame so tha...

Страница 21: ...ully straighten up the rear frame and place it on the rear traverse of the main frame The crossbar and the per forated cover point forward Mount the parts with four screws and spring washers and tight...

Страница 22: ...es on the upper end of the backrest with the central holes in the crossbar Mount the two Allen screws and two cap nuts and tighten these by hand 4 Now tighten the six screws in the base frame with a w...

Страница 23: ...front side 2 Mount the front side of the upper cover plate by moving it onto the frame on the edge of the perforated metal plate The cover plate may have to be pressed down slightly Then mount the bac...

Страница 24: ...s and the 5mm Allen wrench 2 Remove the long socket pin from the seat frame Hang the seat on the upper dowel pin from the backrest IMPORTANT Make sure that the bracket on the seat frame is securely pl...

Страница 25: ...a foam cushion and slide the upper leg extension bar through the opening in the middle of the bracket of the removable leg extension unit Slide the foam cushion and the cover cap back on to the leg e...

Страница 26: ...g unit while you slide it to the swivel arm to number 20 The markings are located on the front side of the swivel arm The adjusting unit is displayed to the right and left under the knob on the backsi...

Страница 27: ...on the backside 4 Lift the right swivel arm and the resistance cylinder Mount the upper end of the cylinder with the lower part of the right adjusting unit with a cap nut and a hex head screw The nut...

Страница 28: ...or the upper end of the main frame and the two pulleys with UltraForce logos Mount these parts on the upper main frame with two Allen screws and two cap nuts The logos are facing each other 4 Take the...

Страница 29: ...uide the cable downward through the pulley above the perforated sheet b Guide the cable from the outside passing the upper and lower supporting bars and then inside to the lower pulley c Guide the cab...

Страница 30: ...UltraForce 30...

Страница 31: ...ook on the upper frame Then place the lat bar in the designated hook on the upper frame 2 Mount the handles with the large snap hook on the end of the cable on the crossbar Note The foot loops can now...

Страница 32: ...place your foot on the rear cross member as shown in figure 1 tilt back until wheels engage roll across the floor to your desired location figure 2 Slowly let the front of the Bio Force exerciser down...

Страница 33: ...eart attacks in your family history Frequent cases of dizziness Extreme breathing problems after slight strain Arthritis or other bone problems Serious muscle ligament or tendon problems Other known o...

Страница 34: ...afety in mind 2 Execute all exercises in a slow and controlled manner Execute all exercises at the speed specified in the training instructions in order to achieve the best results Training at a high...

Страница 35: ...the long socket pin and pull the seat up in order to unlock it from the position pins Set it to the new position and place the seat back on the position pins As soon as it is at the desired position i...

Страница 36: ...UltraForce 36...

Страница 37: ...knee points downwards no abduction Straight upper body avoid tilting the pelvic forward hollow back by tensing the abdominal muscles Change legs 2 Exercise Stretching the back thigh leg curl hamstring...

Страница 38: ...Place your forearm at 90 to the wall with the elbow just above shoulder height Turn your head and upper body gradually to the opposite sides until you feel a stretch in the front chest of the shoulde...

Страница 39: ...39 4 6 Workout journal Date Training weight Time min Calories burnt Body weight Distance Pulse Resistance level I feel Copy template...

Страница 40: ...tory rights are not affected Warrantee The warrantee is the first original buyer and or any person who received a newly purchased product as a gift from the original buyer Warranty periods The followi...

Страница 41: ...e that you are able to provide the appropriate receipt when claiming on your warranty So that we can clearly identify the model of your equipment and for the purposes of our quality control you will n...

Страница 42: ...authority s recycling service The materials can be recycled as per their symbols Through the reuse recycling of materials or other forms of recovery of old equipment you make an important contributio...

Страница 43: ...e Before assembling your equipment find the serial number on the white sticker and enter it in the appropriate space Serial number Brand category Model name Taurus multi gym UltraForce 31 172 619961 i...

Страница 44: ...13 M4X10 PHILLIPS BOLT TAPPING SCREW q 3 5x10mm 12 14 M60 ROUND TUBE CAP 6 15 PHILLIPS BOLT M6x29mm 4 16 BACKREST SUPPORT FRAME 1 17 CROSS BAR 1 18 BACKREST HANDLEBAR 1 19 FOAM GRIP q 31 4xq 25 4x450...

Страница 45: ...KER R 1 46 TUBE CAPq 50 8mm 4 47 LEFT ADJUST SHROUD LF 1 48 LEFT ADJUST SHTOUD LR 1 49 ADJUSTER PLASTIC WHEEL 12 50 ADJUSTER PLASTIC WHEEL 4 51 SPRING LOADED ADJUST KNOB 2 52 SPRING SEAT BLOCK 2 53 AD...

Страница 46: ...81 118 LONG HITCH PIN W LANYARD 1 82 LEG LIFT TUBE 1 83 LOWER LEG BAR SHORT 1 84 UPPER LEG BAR LONG 1 85 FOAM PADS t90x t22 2x165 4 86 LEG BAR CAP t22 2 4 87 PLASTIC BUSHING 2 88 LAT BAR 1 89 LAT BAR...

Страница 47: ...ALLEN SPACER BOLT 1 107 ALLEN BOLT 5mm 1 108 ALLEN BOLT M10x98mm THREAD LENGTH 15mm 6 109 ALLEN BOLT M10x115mm THREAD LENGTH 15mm 2 110 ALLEN BOLT M8x25 4 111 ALLEN WRENCH 6mm 1 112 ALLEN WRENCH 8mm...

Страница 48: ...UltraForce 48 8 4 Exploded drawing...

Страница 49: ...licit written permission of Sport Tiedje is prohibited Product and manual are subject to change Technical data can be changed without advance notice Hotline for Technical Information DE 49 4621 4210 0...

Страница 50: ...ly Beginner Intermediate Advanced 38 The choices you make about the frequency how often the duration how long and intensity how hard at which you will workout will directly influence your results Befo...

Страница 51: ...Rows 69 Single Arm Standing Rear Deltoid Rows 70 Rear Cable Crossover 71 Seated Front Raise SHOULDERS ARMS 72 Single Arm Seated Front Raise 73 Seated Lateral Raise 74 Single Arm Seated Lateral Raise 7...

Страница 52: ...ower until front thigh is parallel to floor or slightly higher Press up to starting position TIPS Keep weight on front leg and front knee in line with toes Align shoulders over hips Lift chest and kee...

Страница 53: ...straight with abdominals contracted Do not lean back against seat Keep knee caps aligned with movement point of bar Perform on both sides 5 MUSCLE GROUPS EXERCISED Quadriceps LEVEL OF DIFFICULTY Inter...

Страница 54: ...gh against top leg bar pad Same side ankle under bottom leg pad Grip handle at top of seat with same side arm MOTION Flex knee until lower pad is near buttocks Pause at top of movement Lower to starti...

Страница 55: ...ending at balls of feet Pause at top of movement Lower heels to starting position TIPS Keep arms and legs straight Contract abdominals to stabilize back Maintain upright position of torso Do not lean...

Страница 56: ...ce hands on hips MOTION Flex hip and raise leg until thigh is parallel to floor Pause at top of motion Lower to starting position TIPS Maintain upright body position Do not lean forward or back as leg...

Страница 57: ...across supporting leg toes facing front Pause at end of motion Return to starting position TIPS Pull working leg in front of supporting leg Maintain upright body position Do not tip body as leg pulls...

Страница 58: ...rame Lift legs 6 inches off floor MOTION Open one leg to the side Pause at end of motion Close leg back to starting position TIPS Keep non moving leg straight and lifted off floor while opening and cl...

Страница 59: ...PRESS START MOTION TIPS 22 MUSCLE GROUPS EXERCISED LEVEL OF DIFFICULTY SEAT LEG LIFT ACCESSORIES SCISSOR KICKS START MOTION TIPS 23 MUSCLE GROUPS EXERCISED LEVEL OF DIFFICULTY SEAT LEG LIFT ACCESSORI...

Страница 60: ...floor MOTION Open one leg to the side Continue in upward circular motion until leg is over hip Lower to starting position Reverse direction of motion TIPS Keep leg straight while moving in circular pa...

Страница 61: ...he 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...

Страница 62: ...ankle so toes face outward MOTION Rotate ankle until toes face inward Pause at end of motion Rotate ankle back to starting position TIPS Sit up straight with abdominals con tracted Do not bend lower b...

Страница 63: ...arm forward in arcing motion Keep elbow in line with shoulder and wrist straight Avoid rotating torso while pressing Maintain upright posture in seated position Contract abdominals to stabilize back...

Страница 64: ...of motion Open 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 se...

Страница 65: ...xercise 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...

Страница 66: ...m of motion Extend elbows and raise to starting position TIPS Hold leaning position throughout exercise Do not move torso forward and back Maintain straight spine while leaning back Do not round lower...

Страница 67: ...starting position TIPS Hold leaning position throughout exercise Do not move torso forward and back Maintain straight spine while leaning Do not round lower back Contract abdominals to stabilize tors...

Страница 68: ...rting position TIPS Hold leaning position throughout exercise Do not move torso forward or back Maintain straight spine while leaning Do not tip or rotate to one side Contract abdominals to stabilize...

Страница 69: ...starting position TIPS Keep arms straight throughout exercise Do not bend elbows while pulling down Maintain upright posture Do not round lower back Keep shoulders pulled down away from ears Contract...

Страница 70: ...ith thumb facing up MOTION Bend elbow and pull handle toward waist Pause at end of motion Extend elbow and return to starting position TIPS Keep elbow close to side while pulling Maintain upright post...

Страница 71: ...close to sides while pulling Squeeze shoulder blades togeth er Maintain upright posture Do not lean forward or back Contract abdominals to stabilize back 57 MUSCLE GROUPS EXERCISED Latissimus biceps p...

Страница 72: ...ips Pause at end of motion Raise arms back to starting position TIPS Keep arms straight throughout exercise Do not bend elbows while pulling down Maintain upright posture Do not lean forward or back C...

Страница 73: ...of motion Bend elbow back to starting position TIPS Press arm up in arcing motion to midline over head Keep elbow and wrist in line with shoulder Do not lower elbow below shoulder line Maintain strai...

Страница 74: ...n Lower arms to starting position TIPS Raise arms to nose level Keep elbows almost straight Maintain upright posture throughout exercise Do not lean or tilt backward Keep wrists straight while raising...

Страница 75: ...er arm to starting position TIPS Raise arm to shoulder level or slightly higher Keep elbow almost straight Maintain upright posture throughout exercise Do not lean or tilt backward Keep wrist straight...

Страница 76: ...t level MOTION Open arms to sides Pause at end of motion Close arms and return to starting position TIPS Open arms until elbows are in line with shoulders Keep arms almost straight throughout motion A...

Страница 77: ...o starting position TIPS Raise arms to shoulder level or slightly higher Keep elbows almost straight Do not let wrists bend while lifting Maintain upright posture in seated position Contract abdominal...

Страница 78: ...rotate arm across body Pause at end of motion Return to starting position TIPS Keep elbow against body while rotating shoulder Avoid pulling upper arm across torso Keep shoulders square Do not rotate...

Страница 79: ...across body Pause at end of motion Return to starting position TIPS Keep elbow almost straight while opening arm Do not bend wrist Keep shoulders square Do not rotate torso to one side Contract abdomi...

Страница 80: ...d 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 forward while curling Maintain upright post...

Страница 81: ...ows and curl handles toward front of shoulders Pause at top of motion Lower arms to starting position TIPS Hold elbows at sides of ribcage Do not swing elbows forward while curling Maintain upright po...

Страница 82: ...nward MOTION Bend elbows and curl bar toward front of shoulders Pause at top of motion Lower arms to starting position TIPS Hold elbows at sides of ribcage Do not swing elbows forward while curling Ma...

Страница 83: ...h palms facing down and wrists flexed MOTION Extend wrists and curl handles toward forearms Pause at top of motion Flex wrists to starting position TIPS Lean forward with straight back Do not round up...

Страница 84: ...ON Extend elbows and press bar down toward thighs Pause at bottom of motion Bend elbows back to starting position TIPS Hold elbows at sides of ribcage Do not move upper arms while extending elbows Mai...

Страница 85: ...tom of motion Bend elbow back to starting position TIPS Hold elbow at side of ribcage Do not move upper arm while extending elbow Maintain upright posture through out exercise Avoid rounding spine for...

Страница 86: ...grees Lean forward slightly and place other hand on seat back MOTION Extend elbow and pull handle down and back Pause at end of motion Bend elbow back to starting position TIPS Keep arm close to side...

Страница 87: ...end of motion Bend elbows back to starting position TIPS Keep arms close to sides of body Press down and slightly forward Maintain upright posture throughout exercise Avoid rounding spine forward whi...

Страница 88: ...elbow and press handle in front of body Pause at end of motion Bend elbow back to starting position TIPS Keep elbow at shoulder height Do not bend wrist while extending elbow Maintain upright posture...

Страница 89: ...o not pull down with arms Focus work in abdominal muscles Extend torso to upright seated position after each repetition Keep neck in line with spine Perform on both sides 107 MUSCLE GROUPS EXERCISED A...

Страница 90: ...9 MUSCLE GROUPS EXERCISED Abdominals obliques lateral flexors LEVEL OF DIFFICULTY Intermediate SEATED SPINAL EXTENSION START Sit facing frame Grip handles in front of chest Pull elbows to waist MOTION...

Страница 91: ...91...

Страница 92: ...Multi gym UltraForce...

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