User manual FITNESSQUEST BIO FORCE 1.7 6-30-09

[. . . ] 1 . 7 Dedication to Quality We warrant this product to be free from all defects in material and workmanship when used according to the manufacturer's instructions. (You may wish to staple it into this manual. ) OWNER'S MANUAL MMM MMM For maximum effectiveness and safety, please review this manual and view the video before using your Bio Force ® 1. 7 exerciser. 6/30/09 EXERCISE LOG Use the chart below to record your progress. Before writing on it, make as many copies as you think you'll need. We suggest you keep these in a notebook. [. . . ] Keep elbows and wrists in line with shoulders. Do not lower elbows below shoulder line. Contract abdominals to stabilize torso. LEG LIFT: ACCESSORIES: Handles MOVABLE PULLEY POSITIONS MOTION: TIPS: Press Deltoids Beginner 61 START: SINGLE ARM SHOULDER PRESS SEAT: On/Top Position On To move for storage: We recommend you use 2 people when moving the equipment. Make sure nothing is in your way before moving exerciser. Grab frame securely from behind the Bio Force exerciser, 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). ® Sit facing away. Elbow bent 90 degrees at shoulder level. Press arm up in arcing motion to midline over head. Keep elbow and wrist in line with shoulder. Perform on both sides. LEG LIFT: ACCESSORIES: Handles MOVABLE PULLEY POSITIONS MOTION: TIPS: Slowly let the front of the Bio Force® exerciser down by holding the top of the Frame and placing your foot against the rear cross member until the Frame Plate is on the floor. We recommend you use 2 people when moving the equipment. MUSCLE GROUPS EXERCISED: LEVEL OF DIFFICULTY: Deltoids Intermediate/Advanced 62 START: SHOULDER SHRUGS SEAT: Off Off Stand facing frame. Grip lat bar in front of thighs with thumbs facing in. Maintain upright posture throughout exercise. Contract triceps muscles to stabilize arm. Contract abdominals to stabilize torso. LEG LIFT: ACCESSORIES: Lat Bar/Front Position MOTION: MOVABLE PULLEY POSITIONS figure 1 TIPS: CAUTION When transporting for storage we recommend two people move this unit. MUSCLE GROUPS EXERCISED: LEVEL OF DIFFICULTY: Trapezius Beginner figure 2 24 65 BIO FORCE® EXERCISES CHEST & BACK SEAT: EXERCISE GUIDELINES 59 START: STANDING STRAIGHT ARM PULL DOWN Off Off IMPORTANT Please review this section before you begin exercising. Workout Phases Regardless of whether you are working out with your Bio Force® exerciser or doing a cardio workout, your workout should consist of the following three phases. Warm-Up To prevent injury and maximize performance, we recommend that each workout period should start with a warm-up. Your warm-up should gently prepare your muscles for the coming exertion. Start by doing 5 to 10 minutes of gentle exercise (such as walking) that gradually increases your heart rate and loosens up your muscles. Your warm-up exercise should be aerobic in nature and only require an easy, unforced range of motion. This should be followed by 5 to 10 minutes of stretching. Refer to the stretches found on pages 40 and 41 of this manual. Never push yourself beyond a point of gentle tension or strain. Keep your movements gentle, rhythmic and controlled. [. . . ] Lift chest and keep back straight as hips lower. Keep head lifted and in line with spine. Contract abdominals to stabilize back. Handles MOVABLE PULLEY POSITIONS START: Sit facing away. MOTION: On/Top Position On LEG LIFT: ACCESSORIES: Extend knees until legs are straight. [. . . ]