Manuale d’uso / di manutenzione del prodotto Strength Training System del fabbricante BodyCraft
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Exer cise Guide.
T able of Contents Introduction....................................................................................1 Chest.................................................................................... 3 Shoulders.................................
1 INTRODUCTION CONGRATULATIONS! With your purchase of this BODYCRAFT Strength Training System you have taken a major step toward a goal of life- time health and wellness.
2 FUNCTIONAL TRAINING ARMS BODYCRAFT was the first company to incorporate Functional Training Arms into the standard multi-function home gym. This extremely versatile station opened up a vast array of exercises and we cannot imagine making a home strength training system without it.
3 C hest.
4 CHEST Bench Press Adjust the seat back to the upright position. Adjust the seat so that the bench press handles are even with your chest. The bench press handles should be adjusted for a comfortable stretch, about even with the front of your chest.
5 CHEST Cable Bench Press Adjust the seat back to the upright position and the Functional Train- ing Arms to chest height. Sit upright, grab the cable handles with an overhand grip, and press away from your chest. Return slowly. Variations: Use an underhand grip, neutral grip, or even twist your wrists (like a karate punch).
6 CHEST Converging Bench Press This exercise is very similar to the Cable Bench Press, but your arms converge to the middle as you press. Adjust the seat back to the upright position and the Functional Training Arms to chest height. Sit upright, grab the cable handles with an overhand grip, and press away from your chest.
7 CHEST Incline Bench Press AdjusttheseatbacktooneoftheholesintheINCLINEposition.Your comfort will determine which hole exactly. Adjust the seat so that the bench press handles are even with your chest. Sit back in the seat so that the seat back forces a forward lean.
8 CHEST Cable Incline Bench Press Adjust the seat back to the upright position and the Functional Train- ing Arms to chest height. Grab the cable handles with an overhand grip and press away from your chest, and upward at about a 45 degree angle. Do not lock out your elbows.
9 CHEST Converging Incline Press ThisexerciseisverysimilartotheCableInclineBenchPress,butyour arms converge to the middle as you press. Adjust the seat back to the upright position and the Functional Training Arms to chest height.
10 CHEST Decline Bench Press AdjusttheseatbacktotheSHOULDERposition.Adjusttheseat so that the bench press handles are even with your chest.
11 CHEST Cable Decline Bench Press AdjusttheseatbacktooneoftheholesintheINCLINEposition. Your comfort will determine which hole exactly. Adjust the Function- al Training Arms to chest height. Sit back in the seat so that the seat back forces a forward lean.
12 CHEST Converging Decline Bench Press This exercise is very similar to the Cable Decline Press, but your arms converge to the middle as you press. Adjust the seat back to one of the holesintheINCLINEposition.Yourcomfortwilldeterminewhichhole exactly.
13 CHEST Converging Decline Bench Press Self Stabilizing Chest Press This exercise targets the chest muscles, but because it is done without back support, the core stabilizing muscles are also engaged. You will need to use a much lower weight than standard bench press exercises.
14 CHEST Cable Pec Fly Adjust the seat back to one of the holes in the incline position. Adjust the Functional Training Arms to their widest position. Sit forward on the seat and lean back into the machine. Grab the handles with a neutral grip and bring your arms together in a circular motion.
15 CHEST Cable Incline Fly Adjust the seat back to the upright position. Adjust the Functional Training Arms to their widest position. Sit upright on the seat and grab the handles with a neutral grip. Bring your arms together and upward in a circular motion.
16 CHEST Cable Low Fly Adjust the seat back to the vertical position. Adjust the Functional TrainingArmstoalowposition,eitherholes4,5,or6.Situpright on your machine and grab the handles. Bring your arms up, and together, to chest height.
17 Shoulders.
18 SHOULDERS Shoulder Press AdjusttheseatbacktooneoftheholesintheSHOULDERposition. Your personal comfort will determine which hole. Adjust the Press ArmtooneoftheholesintheSHOULDERposition.
19 SHOULDERS Cable Shoulder Press Adjust the seat back to the most upright position. Adjust the Functional Training Arms to a vertical position. Adjust the seat so that the cable handles are at shoulder level. Grab the handles with an overhand grip and press your arms overhead.
20 SHOULDERS Converging Shoulder Press This exercise is very similar to the Cable Shoulder Press, except that you bring your arms together during the movement. Adjust the seat back to the most upright position. Adjust the Functional Training Arms to a vertical position.
21 SHOULDERS Cable Lateral Raise Adjust the Functional Training Arms to a low position, about shoulder width apart. Sit upright on the seat and grab the cable handles with a neutral grip. While keeping your arms straight, raise your hands out- wardandupward.
22 SHOULDERS Cable Front Raise Adjust the Functional Training Arms to a low position, about shoul- der width apart. Sit upright on the seat and grab the cable handles with an overhand grip. While keeping your arms straight, raise your handsforwardandupward.
23 SHOULDERS Standing Cable Lateral Raise Adjust one Functional Training Arm to a low position. Stand next to the Functional Training Arm and grab the handle with an overhand grip. While keeping your arm straight, raise your hand outward and upward. Lowerslowly.
24 SHOULDERS Standing Front Raise Itisimportanttousethesuppliedlengthofchainonthisexercise. Otherwise, the weight stack can easily “top out” and damage a pulley.
25 SHOULDERS Upright Row Itisimportanttousethesuppliedlengthofchainonthisexercise. Otherwise, the weight stack can easily “top out” and damage a pul- ley.
26 SHOULDERS Shrugs Attach the straight bar to the low pulley (on some models, this may be at the front of the leg extension lever). Stand on the foot plate and hold the bar at arms’ length. “Shrug” your shoulders upward andrearward.Lowerslowly.
27 SHOULDERS External Rotator Stand beside your machine and adjust the Functional Training Arm to elbow height. For some, this exercise is more comfortable if you place a rolled up towel under your upper arm. Grasp the handle, using a neutral grip, with your outside arm.
28 SHOULDERS Internal Rotator Stand beside your machine and adjust the Functional Training Arm to elbow height. For some, this exercise is more comfortable if you place a rolled up towel under your upper arm. Grasp the handle, using a neutral grip, with your inside arm.
29 Back.
30 BACK Lat Pull Down Adjust the seat to its lowest position. Attach the lat bar to the high pulley. Sit facing the machine and lock your knees under the knee hold-down pads. Grab the lat bar with a wide, overhand grip. Keep your upper body stationary and pull straight down to your upper chest.
31 BACK Low Cable Row Attach the straight bar to the low pulley. Sit on the floor facing the low pulley, feet on foot plate (against leg extension pads for GXP). Keep your upper torso stationary and pull the straight bar to your midsection. Squeeze your shoulder blades together.
32 BACK Mid Row Adjust the press arm to its furthest rear position. Adjust the seat so that the press handles align with your shoulders. Adjust the seat back out- ward as far as possible, so that the handles are at arms’ length. Grab the handles with an overhand grip and pull back as far as possible.
33 BACK One Arm Row Adjust one Functional Training Arm to its lowest position. Stand aside the machine facing the Functional Training Arm and bend at the waist, holding on to the seat pad for support. Grasp the single handle with a neutral grip and pull to midsection.
34 BACK Front Lat Pullover Although the picture does not show this, you may need to use the supplied length of chain on this exercise. Otherwise, the weight stack can easily “top out” and damage a pulley. Attach the chain to the high pulley, and then attach the straight bar to the end of the chain.
35 BACK Seated Cable Mid Row AttachthestraightbartotheMidPulley.Sitfacingthemachine and leaning back slightly. Grab the curl bar with an overhand grip and pull back as far as possible. Return slowly. Keep your upper torso stationary! Variations: Use an underhand grip.
36 BACK Self Stabilizing Mid Row Attach the straight bar to the mid pulley. Stand in front of the machine and grab the straight bar with an overhand grip.
37 Arms.
38 ARMS Cable Arm Curl Adjust the seat back to the upright position and the Functional Train- ing Arms to their lowest position. Sit upright on the seat and grasp the handles with an underhand grip. Try to keep your elbows and upper arm stationary while you curl the handles upward, using your biceps muscles.
39 ARMS Standing Bar Curl Itisimportanttousethesuppliedlengthofchainonthisexercise. Otherwise, the weight stack can easily “top out” and damage a pulley.
40 ARMS Overhead Biceps Curl Attach the straight bar to the high pulley. Sit facing the machine and lock your knees under the knee hold-down pads. Grab the straight bar with an underhand grip. Concentrate on keeping your upper arm sta- tionary while curling the straight bar behind your head.
41 ARMS Arm Curl From Mid Pulley Sit facing back of machine. Using straight bar pull from mid pul- ley towards face while leaning backwards..
42 ARMS Triceps Pushdown Itisimportanttousethesuppliedlengthofchainonthisexercise. Otherwise, the weight stack can easily “top out” and damage a pul- ley. Attach the chain to the high pulley and then attach the straight bar to the end of the chain.
43 ARMS Triceps Extension Attach the straight bar to the mid pulley. Sit upright in the seat and grab the straight bar with an overhand grip. Try to hold your upper arm locked into a horizontal position while extending your lower arm at the elbow. Return slowly.
44 ARMS Triceps Extension From High Pulley Attach the straight bar to the high pulley. Sit in the seat leaning slightly forward and grab the straight bar with an overhand grip. Try to hold your upper arm locked into a horizontal position while extending your lower arm at the elbow.
45 ARMS Triceps Kickback Attach a single handle to a Functional Training Arm and adjust it to a low position. Stand beside the machine in front of the Functional Training Arm. Bend at the waist to near horizontal. Grab the single handle with a neutral grip.
46 CHEST Core.
47 CORE Core Ab Crunch Adjust the seat to the lowest position and the seat back to the upright position. Attach the ab strap to the cable end located behind your head. Drape the ab strap over your shoulders and hold it in place. Use your abdominal muscles to crunch forward and downward.
48 CORE Reverse Crunch (Seated Knee Raise) Sit on the seat and grasp the handles, or sides of seat. Extend your legs to a horizontal position. Draw your knees toward your chest.
49 CORE Oblique Twist Adjust one Functional Training Arm to its highest position and stand asideofit.Grabthehandleandpullittoyourstomach.Holdthe handlestationary.Lockyourhipsintoplaceandtwistyourupper torso.
50 CORE Side Bends Adjust one Functional Training Arm to its lowest position and stand asideofit.Grabthehandleandholditstationaryatyourside.Lock your hips into place and bend your upper torso to the opposite side.
51 Legs.
52 LEGS Leg Extension Adjust the seat and the seat back so that, when seated, your knees are aligned with the pivot point on the leg extension lever arm. Sit and hook your ankles behind the lower roller pads. Grasp the handles, or the sides of the seat, and extend your legs to horizontal.
53 LEGS Standing Leg Curl Stand facing the machine. Adjust the seat so that the connected roller pads are above your knee. Grab the seat back, or the press arm for stability. Position your ankles behind the lower set of roller pads. Us- ing one leg at a time, bend your knee backward and upward as far as possible.
54 LEGS Seated Leg Curl Note: This exercise is only available on the Elite model. Adjust the seat to its lowest position. Adjust the leg lever to its high- est comfortable position by grabbing the attached handle and pulling the release lever with your middle finger.
55 LEGS Leg Press This exercise can only be performed if you have purchased the optional leg press attachment. Adjust the seat back to a comfortable posi- tion. You should try to get as close as possible to the foot plate, yet not so close that your knees are against your chest, forcing your knees outward.
56 LEGS Calf Raise Adjust the seat back on the leg press attachment so that your legs are almost fully extended when your feet are on the foot plates. Do not lock your knees! Place your feet on the foot plates so that the balls of your feet are aligned with the pivot on the foot plates.
57 LEGS Hip Adduction Stand next to the machine and attach the ankle strap to your back leg. Stand and grab the seat back, or press arm for support. Using a full range of motion, pull your leg toward and across your support leg.
58 LEGS Hip Abduction Stand next to the machine and attach the ankle strap to your front leg. Stand and grab the seat back, or press arm for support. Using a full range of motion, pull your leg outward, away from your body. You can use either the low pulley station or one Functional Training Arm (adjusted to the lowest position) for this exercise.
59 LEGS Glute Kick Stand facing the machine and attach the ankle strap to one leg. Stand and grab the seat back, or press arm for support, pelvis tilted forward. Extend the hip and pull your leg backward. Primary muscles worked: GluteusMaximus(butt),Hamstrings(backof upper legs).
60 We only show a couple examples of sport specific training in this book. Truth is, there are a large number of sport specific exercises that can be performed. Feel free to inventyourown.Movementsmimickingyourfavorite activity, past time, or sport can aid your performance.
61 Sports Specific / Functional Golf Swing Attach a single handle, or the short bar to one Functional Training Arm. Assume your golf stance next to the Functional Training Arm and swing as if you were swing a golf club. Position the Functional Training Arm at different heights to emphasize different areas of your swing.
62 Sports Specific / Functional Tennis Swing Attach a single handle, or the short bar to one Functional Training Arm. Assume your tennis backhand (or forehand) stance next to the Functional Training Arm and swing as if you were swinging a tennis racket.
63 Sports Specific / Functional Baseball Pitch Attach a single handle to the mid pulley. Stand in front of the ma- chine, grasp the single handle and throw as if you are throwing a baseball. Variation: You can attach the single handle to the high pulley to em- phasize the downward part of the motion.
Un punto importante, dopo l’acquisto del dispositivo (o anche prima di acquisto) è quello di leggere il manuale. Dobbiamo farlo per diversi motivi semplici:
Se non hai ancora comprato il BodyCraft Strength Training System è un buon momento per familiarizzare con i dati di base del prodotto. Prime consultare le pagine iniziali del manuale d’uso, che si trova al di sopra. Dovresti trovare lì i dati tecnici più importanti del BodyCraft Strength Training System - in questo modo è possibile verificare se l’apparecchio soddisfa le tue esigenze. Esplorando le pagine segenti del manuali d’uso BodyCraft Strength Training System imparerai tutte le caratteristiche del prodotto e le informazioni sul suo funzionamento. Le informazioni sul BodyCraft Strength Training System ti aiuteranno sicuramente a prendere una decisione relativa all’acquisto.
In una situazione in cui hai già il BodyCraft Strength Training System, ma non hai ancora letto il manuale d’uso, dovresti farlo per le ragioni sopra descritte. Saprai quindi se hai correttamente usato le funzioni disponibili, e se hai commesso errori che possono ridurre la durata di vita del BodyCraft Strength Training System.
Tuttavia, uno dei ruoli più importanti per l’utente svolti dal manuale d’uso è quello di aiutare a risolvere i problemi con il BodyCraft Strength Training System. Quasi sempre, ci troverai Troubleshooting, cioè i guasti più frequenti e malfunzionamenti del dispositivo BodyCraft Strength Training System insieme con le istruzioni su come risolverli. Anche se non si riesci a risolvere il problema, il manuale d’uso ti mostrerà il percorso di ulteriori procedimenti – il contatto con il centro servizio clienti o il servizio più vicino.
