Taurus UltraForce TF-UF, Руководство по сборке и эксплуатации

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UltraForce
66
UltraForce
BIO FORCE
®
EXERCISES
54
CHEST & BACK
CLOSED GRIP
CHEST PRESS
START:
Sit facing away. Grip handles with
palms facing in. Elbows bent 90 degrees
at waist level. Cables under arms.
MOTION:
Extend elbows and press arms
straight forward. Pause at end of motion.
Bend elbows back to starting position.
TIPS:
Press arms forward in arcing
motion. Keep elbows in line with
shoulders and wrists straight. Maintain
upright posture in seated position.
Contract abdominals to stabilize back.
41
MUSCLE GROUPS EXERCISED:
Pectoralis, triceps,
anterior deltoids
LEVEL OF DIFFICULTY:
Beginner
SEAT:
On/Top
Position
LEG LIFT:
On
ACCESSORIES:
Handles
LAT BAR PULL DOWN
START:
Sit facing frame. Grip lat bar
toward outside of handles, palms
facing forward. Lean back slightly.
MOTION:
Bend elbows and pull bar down
to chest. Pause at bottom 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 back.
Contract abdominals to stabilize torso.
42
MUSCLE GROUPS EXERCISED:
Latissimus, biceps
LEVEL OF DIFFICULTY:
Beginner
SEAT:
On/Top
Position
LEG LIFT:
On
ACCESSORIES:
Lat
Bar/Lat Tower Pos.
LAT BAR FRONT
PULL DOWN
START:
Sit facing away. Feet on base.
Grip lat bar toward outside of handles,
palms facing forward.
MOTION:
Bend elbows and pull bar down
to chest. Pause at bottom of motion.
Extend elbows and raise to starting
position.
TIPS:
Maintain upright posture throughout
exercise. Do not round lower back. Keep
shoulders pulled down away from ears.
Contract abdominals to stabilize torso.
43
MUSCLE GROUPS EXERCISED:
Latissimus, biceps
LEVEL OF DIFFICULTY:
Beginner
SEAT:
On/Top
Position
LEG LIFT:
On
ACCESSORIES:
Lat
Bar/Lat Tower Pos.
MOVABLE PULLEY
POSITIONS
MOVABLE PULLEY
POSITIONS
MOVABLE PULLEY
POSITIONS
Exercises Chest & Back