Bodycraft Strength Training System Uživatelský manuál

Exercise Guide

8CHESTCable Incline Bench PressAdjust the seat back to the upright position and the Functional Train-ing Arms to chest height. Grab the cable handles

9CHESTConverging Incline PressThisexerciseisverysimilartotheCableInclineBenchPress,butyourarms converge to the middle as you press. Adju

10CHESTDecline Bench PressAdjusttheseatbacktotheSHOULDERposition.Adjusttheseatso that the bench press handles are even with your chest. S

11CHESTCable Decline Bench PressAdjusttheseatbacktooneoftheholesintheINCLINEposition.Your comfort will determine which hole exactly. Ad

12CHESTConverging Decline Bench PressThis exercise is very similar to the Cable Decline Press, but your arms converge to the middle as you press. Adj

13CHESTConverging Decline Bench PressSelf Stabilizing Chest PressThis exercise targets the chest muscles, but because it is done without back support,

14CHESTCable Pec FlyAdjust the seat back to one of the holes in the incline position. Adjust the Functional Training Arms to their widest position.

15CHESTCable Incline FlyAdjust the seat back to the upright position. Adjust the Functional Training Arms to their widest position. Sit upright on t

16CHESTCable Low FlyAdjust the seat back to the vertical position. Adjust the Functional TrainingArmstoalowposition,eitherholes4,5,or6.S

17Shoulders

Table of ContentsIntroduction...1 Chest...

18SHOULDERSShoulder PressAdjusttheseatbacktooneoftheholesintheSHOULDERposition.Your personal comfort will determine which hole. Adjust

19SHOULDERSCable Shoulder PressAdjust the seat back to the most upright position. Adjust the Functional Training Arms to a vertical position. Adjust

20SHOULDERSConverging Shoulder PressThis exercise is very similar to the Cable Shoulder Press, except that you bring your arms together during the mov

21SHOULDERSCable Lateral RaiseAdjust the Functional Training Arms to a low position, about shoulder width apart. Sit upright on the seat and grab the

22SHOULDERSCable Front RaiseAdjust the Functional Training Arms to a low position, about shoul-der width apart. Sit upright on the seat and grab the

23SHOULDERSStanding Cable Lateral RaiseAdjust one Functional Training Arm to a low position. Stand next to the Functional Training Arm and grab the h

24SHOULDERSStanding Front RaiseItisimportanttousethesuppliedlengthofchainonthisexercise.Otherwise, the weight stack can easily “top out”

25SHOULDERSUpright RowItisimportanttousethesuppliedlengthofchainonthisexercise.Otherwise, the weight stack can easily “top out” and dama

26SHOULDERSShrugsAttach 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 p

27SHOULDERSExternal RotatorStand beside your machine and adjust the Functional Training Arm to elbow height. For some, this exercise is more comforta

1INTRODUCTION CONGRATULATIONS! With your purchase of this BODYCRAFT Strength Training System you have taken a major step toward a goal of life-time

28SHOULDERSInternal RotatorStand beside your machine and adjust the Functional Training Arm to elbow height. For some, this exercise is more comforta

29Back

30BACKLat Pull DownAdjust the seat to its lowest position. Attach the lat bar to the high pulley. Sit facing the machine and lock your knees under t

31BACKLow Cable RowAttach the straight bar to the low pulley. Sit on the floor facing the low pulley, feet on foot plate (against leg extension pads

32BACKMid RowAdjust the press arm to its furthest rear position. Adjust the seat so that the press handles align with your shoulders. Adjust the sea

33BACKOne Arm RowAdjust one Functional Training Arm to its lowest position. Stand aside the machine facing the Functional Training Arm and bend at th

34BACKFront Lat PulloverAlthough the picture does not show this, you may need to use the supplied length of chain on this exercise. Otherwise, the we

35BACKSeated Cable Mid RowAttachthestraightbartotheMidPulley.Sitfacingthemachineand leaning back slightly. Grab the curl bar with an ove

36BACKSelf Stabilizing Mid RowAttach the straight bar to the mid pulley. Stand in front of the machine and grab the straight bar with an overhand grip

37Arms

2FUNCTIONAL TRAINING ARMS BODYCRAFT was the first company to incorporate Functional Training Arms into the standard multi-function home gym. This ext

38ARMSCable Arm CurlAdjust the seat back to the upright position and the Functional Train-ing Arms to their lowest position. Sit upright on the seat

39ARMSStanding Bar CurlItisimportanttousethesuppliedlengthofchainonthisexercise.Otherwise, the weight stack can easily “top out” and dam

40ARMSOverhead Biceps CurlAttach the straight bar to the high pulley. Sit facing the machine and lock your knees under the knee hold-down pads. Grab

41ARMSArm Curl From Mid PulleySit facing back of machine. Using straight bar pull from mid pul-ley towards face while leaning backwards.

42ARMSTriceps PushdownItisimportanttousethesuppliedlengthofchainonthisexercise.Otherwise, the weight stack can easily “top out” and dama

43ARMSTriceps ExtensionAttach the straight bar to the mid pulley. Sit upright in the seat and grab the straight bar with an overhand grip. Try to ho

44ARMSTriceps Extension From High PulleyAttach the straight bar to the high pulley. Sit in the seat leaning slightly forward and grab the straight ba

45ARMSTriceps KickbackAttach a single handle to a Functional Training Arm and adjust it to a low position. Stand beside the machine in front of the F

46CHESTCore

47CORECoreAb CrunchAdjust the seat to the lowest position and the seat back to the upright position. Attach the ab strap to the cable end located behi

3Chest

48COREReverse Crunch (Seated Knee Raise)Sit on the seat and grasp the handles, or sides of seat. Extend your legs to a horizontal position. Draw you

49COREOblique TwistAdjust one Functional Training Arm to its highest position and stand asideofit.Grabthehandleandpullittoyourstomach.Ho

50CORESide BendsAdjust one Functional Training Arm to its lowest position and stand asideofit.Grabthehandleandholditstationaryatyourside.

51Legs

52LEGSLeg ExtensionAdjust the seat and the seat back so that, when seated, your knees are aligned with the pivot point on the leg extension lever arm.

53LEGSStanding Leg CurlStand facing the machine. Adjust the seat so that the connected roller pads are above your knee. Grab the seat back, or the

54LEGSSeated Leg CurlNote: This exercise is only available on the Elite model.Adjust the seat to its lowest position. Adjust the leg lever to its hig

55LEGSLeg PressThis exercise can only be performed if you have purchased the optional leg press attachment. Adjust the seat back to a comfortable pos

56LEGSCalf RaiseAdjust the seat back on the leg press attachment so that your legs are almost fully extended when your feet are on the foot plates. D

57LEGSHip AdductionStand next to the machine and attach the ankle strap to your back leg. Stand and grab the seat back, or press arm for support. Us

4CHESTBench PressAdjust the seat back to the upright position. Adjust the seat so that the bench press handles are even with your chest. The bench p

58LEGSHip AbductionStand next to the machine and attach the ankle strap to your front leg. Stand and grab the seat back, or press arm for support. U

59LEGSGlute KickStand facing the machine and attach the ankle strap to one leg. Stand and grab the seat back, or press arm for support, pelvis tilted

60We 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

61Sports Specific / FunctionalGolf SwingAttach a single handle, or the short bar to one Functional Training Arm. Assume your golf stance next to the

62Sports Specific / FunctionalTennis SwingAttach a single handle, or the short bar to one Functional Training Arm. Assume your tennis backhand (or fo

63Sports Specific / FunctionalBaseball PitchAttach a single handle to the mid pulley. Stand in front of the ma-chine, grasp the single handle and thr

5CHESTCable Bench PressAdjust the seat back to the upright position and the Functional Train-ing Arms to chest height. Sit upright, grab the cable ha

6CHESTConverging Bench PressThis exercise is very similar to the Cable Bench Press, but your arms converge to the middle as you press. Adjust the sea

7CHESTIncline Bench PressAdjusttheseatbacktooneoftheholesintheINCLINEposition.Yourcomfort will determine which hole exactly. Adjust th