Taurus UltraForce TF-UF - Page 55

UltraForce
55
UltraForce
MOVABLE PULLEY
POSITIONS
MOVABLE PULLEY
POSITIONS
MOVABLE PULLEY
POSITIONS
BIO FORCE
®
EXERCISES
LEGS
EVERSION CALF
RAISES
START: Stand facing frame. Feet hip
width apart on base. Toes facing
outward. Grip handles at sides of body.
MOTION: Raise heels, bending 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 or bend forward or back.
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MUSCLE GROUPS EXERCISED: Gastrocnemius, soleus
LEVEL OF DIFFICULTY: Intermediate/Advanced
SEAT: Off
LEG LIFT: Off
ACCESSORIES:
Handles
INVERSION CALF
RAISES
START: Stand facing frame. Feet hip width
apart on base. Toes facing inward. Grip
handles at sides of body.
MOTION: Raise heels, bending 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 or bend forward or back.
11
MUSCLE GROUPS EXERCISED: Gastrocnemius, soleus
LEVEL OF DIFFICULTY: Intermediate/Advanced
SEAT: Off
LEG LIFT: Off
ACCESSORIES:
Handles
SINGLE LEG
KICK BACK
START: Stand facing frame. Foot
harness/cuff on one ankle, other foot
on base. Lean forward from hips. Grip
handle at top of seat with both hands.
MOTION: Extend hip. Pull leg straight back
behind body. Pause at end of motion.
Lower to starting position.
TIPS: Keep leg straight while lifting.
Maintain forward lean with straight
back. Keep arms straight to stabilize
torso. Contract abdominals to stabilize
back. Perform on both sides.
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MUSCLE GROUPS EXERCISED: Gluteals, hamstrings
LEVEL OF DIFFICULTY: Beginner
SEAT: Off
LEG LIFT: Off
ACCESSORIES:
Foot harness/
Ankle cuff
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Exercises Legs