Iso-Bow - Home Gym Equipment - Portable Home Gym

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Iso-BowStretch Yourself FurtherEnhance Your FlexibilityIncrease Your StrengthRelieve Your TensionImprove Your Productivity0-800 lbs of resistanceFREE Videoswww.IsoBow.com/videos*Designed as a static fitness device giving you complete control and durability – does not stretch

Congratulations on Choosing BullworkerBullworker Mission: Improve quality of life with simple fitness.Since 1962, Bullworker has been a leader in functional strength exercise resulting in strongerbodies with greater flexibility for a healthier and more active lifestyle.We believe you need flexibility, strength, and cardio exercises to be healthy and physically fit.Bullworker products quickly give you all three with low impact and convenient product(s).Start to experience the benefits of Bullworker training by choosing one or a combination of ourfitness disciplines and get ready for a rapid transformation to your body.Thank you for choosing Bullworker!Cheers,John & Chrisman HughesA

Liability Waiver DisclaimerPlease review the following User Agreement carefully before using your Bullworker products.Bullworker is not a licensed medical care provider and does not give medical advice.You should always consult with your physician to ensure you are in good physical conditionbefore starting any exercise program.Use product only as shown.You should understand that when participating in any exercise or exercise program, there is thepossibility of physical injury. If you engage in this exercise or exercise program, you agree thatyou do so at your own risk, are voluntarily participating in these activities, assume all risk ofinjury to yourself, and agree to release and discharge Bullworker from any and all claims orcauses of action, known or unknown.B

Proper UseAlways start routines slow, easing into the amount of effort put forth.The slower you move, the more muscle fibers you engage for better results.Focus on Dynamic Flexation, slow purposeful movement with engaged muscles.Concentrate on your muscles being used. The slower the better, you cannot go too slow.Always maintain steady breathing, never hold your breath.Always keep your core tight.Rest muscle groups after heavy exercise for a minimum of 24 hours before engaging in heavy exercise again.Optimum Bullworker Isometric Holds only require 60% - 80% of maximum effort for 7-10 seconds.Stretching before and after help recovery and enhance your range of motion.Keep joints in natural position during exercise. If pain develops, stop, proper exercise is not painful.1

Stretching and Flexibility TrainingExperience deeper more effective stretches with added length to make difficult stretches easier.Hold each stretch for 10 - 30 seconds.2

Back & ShouldersOverhead Reach (Shoulders, Lats)Hold your Iso-Bow parallel to theground and stretch your arms tothe sky (extend fully)Overhead Left Side Reach (Lats,Shoulders, Obliques)Keep your hands above your head,lean and reach to your left. Pullwith your left hand lengtheningyour right sideBehind Head (Shoulders, Traps)Hold your Iso-Bow parallel to theground and lower your arms/handsbehind your head as far as you cangoOverhead Right Side Reach (Lats,Shoulders, Obliques)Keep your hands above your head,lean and reach to your right. Pullwith your right hand lengtheningyour left side3

Back & ShouldersOver/Under Behind Back PullDown (Shoulders, Triceps)Hold your Iso-Bow behind yourhead (palm down) reach under armbehind back (palm up). Pull downand point your elbow to the sky.Alternate sides.Underhand Forearm (Wrist,Forearm, Fingers)Place Iso-Bow towards the top ofyour fingers and pull back (fingerspointing down). Alternate sides.Over/Under Behind Back Pull Up(Shoulders, Biceps Tendon)Hold your Iso-Bow behind yourhead (palm down) reach under armbehind back (palm up). Pull upand point your elbow to the sky.Alternate sides.Overhand Forearm (Wrist,Forearm, Fingers)Place Iso-Bow towards the top offingers and pull back (fingerspointing up). Alternate sides.4

Lower BodySeated Hamstring (Hamstring,Calf, Lower Back)Place Iso-Bow on ball of yourfoot. Keep your back as straight asyou can and pull/lean towardsyour foot. Alternate sides.Lying Single Leg Split(Hamstring, Groin, Hips, Calf,Lower Back)Place Iso-Bow on ball of yourfoot. Keep back and shoulders flaton the ground, pull foot to theside. Try to touch ground then pullfoot towards your head (slightbend in knee). Alternate sides.Lying Hamstring (Hamstring,Calf, Lower Back)Place Iso-Bow on ball of yourfoot. Lie back as straight as youcan and pull your foot towardsyour head (slight bend in knee).Alternate sides.Lying Cross Body Leg Split(Hamstring, IT Band, Hips, Calf,Lower Back)Place Iso-Bow on ball of yourfoot. Keep back and shoulders flaton the ground and pull foot acrossbody. Try to touch ground thenpull your foot towards head (slightbend in knee). Alternate sides.5

Lower BodyLunging Quadriceps (Quadriceps,Hip Flexor)Kneel, ensure your knee does notgo past your toes. Place Iso-Bowsecurely over foot and pulltowards your butt, press hipsforeword. Alternate sides.Standing Quadriceps Lean(Quadriceps, Hip Flexor,Shoulder)Balancing on one leg, place IsoBow securely over opposite footand pull towards your butt. Leanforward as far as you can keepingyour back straight. Alternate sides.Standing Quadriceps (Quadriceps,Hip Flexor)Balancing on one leg, place IsoBow securely over opposite footand pull towards your butt.Alternate sides.Crescent Moon (Shoulders,Quadriceps, Hip Flexor,Hamstring)Lunge (ensure knee does not gopast toes) raise your arms overhead extending for the sky. Keepback straight as possible (minimalcurve). Alternate legs.6

Lower BodyStanding Single Leg Split (Hamstring, Groin, Hips, Calf,Lower Back)Balancing on one leg, place Iso-Bow securely on ball ofopposite foot. Raise your leg up (knee slightly bent).Alternate sides.Side Plank Single Leg Split (Hamstring, Groin, Hips, Calf,Lower Back, Core)Balancing on one leg and arm keep your hips up engagingyour core. Place Iso-Bow on your ball of your foot and pullleg towards your head (knee slightly bent). Alternate sides.7

Strength TrainingCreate your desired tension by pulling the Iso-Bow apart. Use light tension to focus on improving your body’snatural range of motion or maximum tension to strengthen your muscles.Maintain your desired tension for an isometric hold or as you move through your range of motion or exercise.There should not be any slack during movement or isometric holds, always maintain desired tension.You control the resistance, you control the results. The harder you pull the more tension you create.ISO-MOTION (MOVEMENT PERFORMANCE)Maintain Isometric hold while moving through yourbody’s natural full range of motion.ISOMETRICS (STRENGTH BUILDING)Static hold of 7 – 10 seconds using 60% – 80% ofmaximum effort.8

Back & ShouldersLateral Posterior Deltoid (Shoulders,Forearms, Scapula)Hold your Iso-Bow at chest height, keep yourelbows slightly bent, and move side to side(keep shoulders and hips facing forward).Alternate sides.Shoulder Press (Shoulders, Forearms, Triceps)Starting at shoulder height, reach your arm tothe sky and back down (extend fully).Alternate sides.9

Back & ShouldersLateral Deltoid Raise (Shoulders, Forearms, Triceps)Hold your Iso-Bow at waist, keep your elbows slightly bent, and raise your arms parallel to theground from side to side.10

Back & ShouldersVertical Deltoid Raise (Shoulders, Forearms,Triceps)Vertical hand grips start at waist height, keepyour elbows slightly bent, and raise your armto shoulder height. Alternate sides.Back Row (Rhomboids, Shoulders, Forearms,Triceps)Hold your Iso-Bow at chest height, extendand bend elbows in a row fashion. Alternatesides.11

Back & ShouldersVertical Rotator Cuffs (Shoulders, Forearms,Triceps)Hold your Iso-Bow at shoulder height elbowsbent to 90 degrees vertically pivot at elbow(parallel to ground to vertical forearm).Alternate sides.Lateral Rotator Cuffs (Shoulders, Forearms,Triceps)Hold your Iso-Bow at waist height elbowsbent to 90 degrees, laterally pivot at elbowfrom left to right.12

BicepsConcentration Biceps Curl (Biceps, Forearms,Triceps)Roll one handle up (vertical position). Placeelbow against knee and bend at your elbowonly, curl. Alternate sides.Biceps Curl (Biceps, Forearms, Triceps)Roll one handle up (vertical position) andgrab handle and strap, bend at your elbowonly, curl. Alternate sides.13

TricepsTriceps Pushdown (Triceps, Forearms,Biceps)Roll one handle up (vertical position) bendingat your elbow only, extend arm. Alternatesides.Triceps Extension (Triceps, Forearms,Biceps)Vertical handle position bending at yourelbow only, extend arm behind. Alternatesides.14

TricepsTriceps Push (Triceps, Forearms, Biceps)Shoulder to elbow parallel to ground bend atyour elbow only, extend arm. Alternate sides.Triceps Press (Triceps, Forearms, Biceps)Hands behind head bend at your elbow only,extend arm. Alternate sides15

ChestChest Fly (Chest)Cross arms and contract/squeeze Iso-Bow. Maintain tension as you move up to forehead anddown to waist.16

Legs & CoreKnee Ups (Hip Flexor, Psoas, Core)Place Iso-Bow over foot and on the ball ofopposite foot. Keeping top foot bent at theknee bring your thigh to your chest and backdown. Alternate Sides.*Variation: place Iso-Bow over top of thighLeg Extension/Hamstring Curl (Quadriceps,Hamstrings)Place Iso-Bow over foot and on the ball ofopposite foot. Bending only at your knees,extend and contract legs. Alternate sides.17

Legs & CoreCore Circles (Core, Hips)Place Iso-Bow over feet. Spread Iso-Bow, keep tension and circle your legs. Perform in eachdirection (clockwise and counter-clockwise)*Variation: Large, Medium, and Small Circles.18

Legs & CoreLateral Core (Core, Hips)Place Iso-Bow over feet. Spread Iso-Bow,maintain tension, and move legs side to side(legs 1-2 feet off ground).Core Wipers (Core, Hips)Place Iso-Bow over feet. Spread Iso-Bow,maintain tension, and move legs side to side(legs pointing vertically).19

Iso-Bow 70 Day Fitness ChallengeFoundational Strength – 1 SetMuscle Enhancement – 2 SetsPeak Performance – 3 SetsHold stretches for a minimum of 10 seconds, the longer the better.Break exercise angles into thirds and perform an Isometric hold for 7-10 seconds.I.E.first third arm fully extended, second third half way extended, and third third fully contracted. This will ensurecomplete muscle training.20

Week 1: Stretching & Flexibility TrainingUse your Iso-Bow to attain deeper stretches. Hold each stretch for 10 - 30 seconds.1. Overhead Reach2. Behind Head3. Overhead Left SideReach4. Overhead Right SideReach5. Over/Under BehindBack Pull Down6. Over/Under BehindBack Pull Up7. Underhand Forearm8. Overhand Forearm9. Seated Hamstring10. Lunging Quadriceps21

Week 1: Strength TrainingIsometric hold: Perform exercises at 60%-80% of your maximum effort.1. Shoulder Press5. Vertical Deltoid2. Chest Fly6. Leg Extension/Hamstring Curl223. Back Row4. Lateral Deltoid Raise7. Biceps Curl8. Triceps Pushdown

Weeks 2-4: Stretching & Flexibility TrainingUse your Iso-Bow to attain deeper stretches. Hold each stretch for 10 - 30 seconds.1. Overhead Reach2. Behind Head3. Overhead Left SideReach4. Overhead Right SideReach5. Over/Under BehindBack Pull Down6. Over/Under BehindBack Pull Up7. Underhand Forearm8. Overhand Forearm9. Seated Hamstring10. Lunging Quadriceps23

Weeks 2-4: Stretching & Flexibility TrainingUse your Iso-Bow to attain deeper stretches. Hold each stretch for 10 - 30 seconds.11. Lying Hamstring12. Lying One Legged Split2413. Lying Cross BodyLeg Split

Weeks 2-4: Strength TrainingPerform isometric hold at 60%-80% of your maximum effort followed by 10 repetitions1. Shoulder Press2. Lateral Deltoid Raise3. Lateral Posterior4. Vertical Deltoid5. Lateral Rotator6. Chest Fly7. Back Row8. Biceps Curl9. Triceps Pushdown10. Triceps Extension25

Weeks 2-4: Strength TrainingPerform isometric hold at 60%-80% of your maximum effort followed by 10 repetitions11. Concentration Biceps Curl12. Leg Extension/Hamstring Curl2613. Knee Ups

Weeks 5-7: Stretching & Flexibility TrainingUse your Iso-Bow to attain deeper stretches. Hold each stretch for 10 - 30 seconds.1. Overhead Reach2. Behind Head3. Overhead Left SideReach4. Overhead Right SideReach5. Over/Under BehindBack Pull Down6. Over/Under BehindBack Pull Up7. Underhand Forearm8. Overhand Forearm9. Seated Hamstring10. Lunging Quadriceps27

Weeks 5-7: Stretching & Flexibility TrainingUse your Iso-Bow to attain deeper stretches. Hold each stretch for 10 - 30 seconds.11. Lying Hamstring12. Lying One Legged Split14. Standing Quadriceps2813. Lying Cross BodyLeg Split15. Standing One Legged Split

Weeks 5-7: Strength TrainingPerform isometric hold at 60%-80% of your maximum effort followed by 10 repetitions1. Shoulder Press2. Lateral Deltoid Raise3. Lateral Posterior4. Vertical Deltoid5. Lateral Rotator6. Chest Fly7. Back Row8. Biceps Curl9. Triceps Pushdown10. Triceps Extension29

Weeks 5-7: Strength TrainingPerform isometric hold at 60%-80% of your maximum effort followed by 10 repetitions11. Concentration Biceps Curl14. Leg Extension/Hamstring Curl12. Triceps Press13. Vertical Rotator15. Knee Ups16. Lateral Core30

Weeks 8-10: Stretching & Flexibility TrainingUse your Iso-Bow to attain deeper stretches. Hold each stretch for 10 - 30 seconds.1. Overhead Reach2. Behind Head3. Overhead Left SideReach4. Overhead Right SideReach5. Over/Under BehindBack Pull Down6. Over/Under BehindBack Pull Up7. Underhand Forearm8. Overhand Forearm9. Seated Hamstring10. Lunging Quadriceps31

Weeks 8-10: Stretching & Flexibility TrainingUse your Iso-Bow to attain deeper stretches. Hold each stretch for 10 - 30 seconds.11. Lying Hamstring16. Side Plank One Leg Split12. Lying Cross BodyLeg Split13. Lying One LeggedSplit3214. Standing QuadricepsLean15. Standing One LeggedSplit17. Crescent Moon

Weeks 8-10: Strength TrainingPerform isometric hold at 60%-80% of your maximum effort followed by 10 repetitions1. Shoulder Press2. Lateral Deltoid Raise3. Lateral Posterior4. Vertical Deltoid5. Lateral Rotator6. Chest Fly7. Back Row8. Biceps Curl9. Triceps Pushdown10. Triceps Extension33

Weeks 8-10: Strength TrainingPerform isometric hold at 60%-80% of your maximum effort followed by 10 repetitions11. Concentration Biceps Curl14. Leg Extension/Hamstring Curl12. Triceps Press13. Vertical Rotator15. Knee Ups16. Core Circles34

Liability Waiver Disclaimer B Please review the following User Agreement carefully before using your Bullworker products. Bullworker is not a license

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