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1 Exercise Guide
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1 TORQUE TEST DRIVE
The next seven pages contain demo exercises. El purpose d'aquest workout és el show no només per
a different d'user-defined training però als show it's effectiveness.
Aquest short workout pot allow you to compare and contrast this new cutting edge technology to
traditional or fixed path motion.
All exercises are to be done in 2 sets with 10-12 repeticions per set.
És recomanable que clients tinguen aquest workout 2 hores per a després de tres passeigs de treball
per desplaçar-se fins a una gran quantitat de moviments a l'hora de familiaritzar-se amb les selves i
les teves body s F1.
Consult your physician before starting any exercise program.
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STANDING Chest Press
-
TES
1 2
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T RICEPS EXTENSIÓ
-
TES
1 2
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KNEELING LAT PULLDOWN
-
TES
1 2
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BICEPS CU RL
-
TES
1 2
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LATE RAL RAISE
-
TES
1 2
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SQUAT
-
TES
1 2
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STANDING TWO HAND
CABLE LOW TO HIGH
-
TES
1 2
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Equipment Safety
Aquest és un risc assumit per individuals que utilitzen aquest tipus d'equipament. Per minimitzar risk, heu fet les precautions:
1. READ THESE WARNINGS AND ACCOMPANYING OWNER'S MANUAL COMPLETEL I PRIOR TO ANY USE OR ASSEMBLY. Failure to read and
follow the safety instructions and warnings within this chart or the Owner's Manual mai result in possible seriós injury or death. Utilitzeu aquest producte només per a les
instal·lacions que descriueu en l'Assembly and Maintenance Guide and Exercise Chart. DO NOT modify equipment in any way. Any useu other than as intended or modification
of product will void any and all product warranties.
2. Carefully inspect equipment before each use. Replaceu totes les parts amb el senyal signe de wear or damage. Tighten all loose connections. Pay attention to cable ends and connections.
Do not disas-semble, remove any parts or components or otherwise attempt to repair aquest product. DO NOT use product if product appears damaged. DO NOT attempt to fix a broken or
jammed machine; obtain assistance from your authorized Torque Fitness dealer. Failure to comply with these instructions will void any and all product warranties.
3. Keep body and clothing clear of all moving parts.
Do no wear clothing that is too loose and could get caught in moving parts.
4. Make sure all adjustment spring pins are fully engaged after making an adjustment and before using the product.
5. Ensuri el weight stack selector és completely inserit do weight stack before beginning any exercise.
6. Children and pets must no be allowed near this machine. Superviseu teenagers.
7. Per a una propera utilització d'aquest producte, contacteu amb vosaltres . -7533.
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Exercise Safety
1. Consult your physician before starting any exercise program.
2. Warm up properly before engaging in resistance training with 5-10 minuts de light calisthenics o altres cardiovascular exercise.
3. Stop exercising and consulte physician immediately if you experience dizziness, nàusea, faintness, chest pain, shortness of breath or any other abnormal symptoms during iour use of this
product.
4. Certain exercise programs and/or equipment mai no és suïtable or appropriate per pregnant woman, people with heart conditions, balanç impairments or other pre-existing health
problems. Persones s disabilities should consulti physician and obtain medical approval prior per utilitzar aquest producte i should only use this product under close supervision.
Failure to comply with these instructions will void any and all product warranties.
5. Do no attempt to lift more than you can manage; exercises should be challenging but not painful.
6. Maintain control of the weights throughout the movements; no swing or
jerk the body. Performeu exercises in slow, controleu motion maintaining consistent speed throughout the movement.
7. Hold proper alignment during exercises per a carregar head, neck and lower back neutral (in line), rather than hyperextended (arched).
8. Do not let the weights touch between each repetition; ensuri a full range motion with control of weight stack until end of the set.
9. Do not hold your breath. Si us plau, exhaure durant la pressing/pushing (exertion) fase i inhala upon returning a l'inici de l'entrada.
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Training Tips
1. Determineu your goals. To increase strength, do 3-4 sets of each exercise, s 8-10 repeticions and resting 1 minute between sets. Per muscular endurance or to tone, perform 2-3 sets of
each exercise, s 12-15 repeticions and resting 30-45 seconds between sets. The last few repetitions on each set should be challenging; if not, increase the amount of weight.
2. Per a aquests resultats i muscular balanç, xoose exercises que treballa complementàriament o opposing muscle groups, les seves brossa i back, biceps i triceps, etc.
3. Do no perform resistance exercises en la mateixa muscle grup 2 dies a la row; allow at least 48 hores de recuperació en between.
4. Per minimitzar soreness i improvar flexibilitat, stretch major muscles after exercise; don't bounce and hold each stretch 10 to 30 seconds.
5. As muscles get stronger, add more resistance to continue achieving results.
6. Establiu regular regim of home gym workouts to experience the most benefit.
Train the way your body moves
Functional strength training allows users to train the way your body moves in everyday life and sporting activitats regardless of your age, sex or fitness level. El F1 functional trainer és designat per
a un independent anatomical moviment en 3-dimensional espai which provides more exercise variety to eliminate physical and mental fatigue. By engaging el seu core in virtualment every exercise
en el F1, el seu balanç és improve and workouts que become more efficient. Functional strength training will improve el rang de motion and prevent injury allowing you to drive el golf ball further, hit
el tenis ball harder, ski the entire hore or spend more aktivní time with your kids or grand kids.
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Change your exercise sequence every 6–10 weeks or when you feel your body adapting and your results slowing down. Don a full-body workout each session, or select a four-day
per-week split routine as follows:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Chest Back Cardio Chest Back Cardio Active
Triceps Biceps Triceps Biceps Rest
Shoulders Shoulders
Core Lower Body Core Lower Body
Stretch Stretch Stretch Stretch Stretch Stretch Stretch
Cardiovascular exercise is any activity que keeps your heart rate elevat within your target heart rate range for at least 30–60 minutes. Active resta consists of lower-intensity
activities, such as easy walk, a leisurely bike ride o playing with the kids outdoors.
Nasledujúce pages presents només per exemples d'exercises que es poden formar en la seva F1 functional trainer .
Note: Exercise ball and BOSU® Ball no s'inclou.
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Incline Chest Press
CH
1 2
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Single Ar m fly
CH
1 2
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single leg single arm
decline Press
CH
1 2
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single arm Chest
Press
CH
1 2
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Stability ball decline
Press
( sTABILITY BALL NOT INCLUDED)
CH
1 2
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stability ball Chest
Press
( sTABILITY BALL NOT INCLUDED)
CH
1 2
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kneeling single arm lat
pulldown
BA
1 2
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STANDING ONE A RM PULL
WITH ROTATION
BA
1 2
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STABILITY BALL SINGLE
ARM PULLDOWN (sTABILITY
BALL NOT INCLUDED)
BA
1 2
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SEATED ROW
BA
1 2
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STABILITY BALL SINGLE
ARM ROW
(sTABILITY BALL NOT INCLUDED)
BA
1 2
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BENT OVE R ROW
BA
1 2
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HIP ADDUCTION
LE
1 2
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LEG EXTENSIÓ WITH
CHAI R SUPPO RT
LE
1 2
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leg cu rl with chair
suppo rt
LE
1 2
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SINGLE LEG SQUAT
LE
1 2
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SINGLE LEG CALF RAISE
LE
1 2
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LUNGE
LE
1 2
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SINGLE A RM F RONT
DELTOID RAISE
SH
1 2
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SINGLE A RM Late ral
Raise
SH
1 2
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rEU RSE DELTOID FLY
SH
1 2
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INTE RNAL SHOULDE R
ROTATION
SH
1 2
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EXTERNAL SHOULDE R
ROTATION
SH
1 2
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standing shoulder press
(BOSU® BALL NOT INCLUDED)
SH
1 2
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Alte rnating biceps cu rl
AR
1 2
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KNEELING BICEPS CU RL
AR
1 2
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ALT RNATING T RICEPS
EXTENSIÓ
AR
1 2
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OVE RHEAD T RICEPS
EXTENSIÓ
AR
1 2
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standing high to low cable
wood chop
CO
1 2
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standing cable
rotation
CO
1 2
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STABILITY BALL CABLE
LOW TO HIGH ( sTABILITY
BALL NOT INCLUDED)
CO
1 2
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STABILITY BALL RUSSIAN
TWIST
( sTABILITY BALL NOT INCLUDED)
CO
1 2
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STANDING ABDOMINAL
CRUNCH
CO
1 2
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STABILITY BALL
ABDOMINAL C RUNCH WITH
ROTATION
( sTABILITY BALL NOT INCLUDED)
CO
1 2
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REVERSE LUNGE
PULLDOWN
FU
1 2
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FORWARD LUNGE WITH
PRESS
FUNCT
1 2
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STANDING SQUAT TO
OVERHEAD PRESS
FU
1 2
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PUSH UP TO F RONT RAISE
FU
1 2
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PLANK ONE ARM
OVERHEAD PRESS
FU
1 2
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PLANK ONE ARM LAT
PULLDOWN
FU
1 2
