Stamina Products LT-2000 Bedienungsanleitung

Please read this manual thoroughly before using your BandFlex Gym. Retain this manual for future reference. Patent Nos. 6,585,626 B2 & 6,595,905 B2 with other patents pending CAUTION: Before starting any exercise program, it is recommended that you consult your physician. 2003© Stamina Products, Inc. All Rights Reserved. This Product is Manufa[...]

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Di s cl ai m er o f L i a bi l i ty This guide is for informational purposes only . The information contained herein is based on various published sources and represents training methods, health and nutri- tional practices. The manufacturer disclaims any liability, loss, injury or damage incurred as a conse- quence either directly or indirectly, of[...]

2 I m p o r t a nt S af e ty I n s t r u c t i o n s W ARNING: T o reduce risk of serious injury, read and follow the Safety Instructions before using your BAND FLEX GYM . NOTICE: Attempt all exercises slowly and carefully. Omit any move- ment that causes pain. Until you become stronger, perform all exer- cises with small, smooth and precise moveme[...]

Ple a s e R ea d P r io r t o S ta r t i ng A n y E x e r ci s e Pr o g r a m All exercise carries some element of risk. T o reduce risk please con - sult with your personal physician to see if you require a complete physical exam. This is especially important if you’re a male over 40 years of age, a female over 50, have never exercised before, a[...]

T ra i n i ng T i p s 1 Always warm up for a minimum of 15 minutes before doing resistance training. 2 On your first set of exercises keep the resistance light. 3 Stretching is recommended after the warm up or at the end of the workout. 4 Repetitions for training ef f e c t s : Muscular Endurance - 12 to 25 repetitions with light r e s i s t a n c [...]

B e n c h P r e s s 1 Adjust the bench to where the seat back is at an incline. 2 Handles should be attached to inner loop. 3 Sit down with feet flat on the f l o o r , back flat against the pad. 4 Grasp handles at shoulder level, elbows should be aligned directly under wrists. 5 Press the handles out at a slight angle directly over your e y e s . [...]

C h e s t F l y 1 Adjust bench to where seat back is at an incline. 2 Handles should be attached to inner loop. 3 Sit down with feet flat on f l o o r , back flat against the pad. 4 Grasp the handles and turn your palms inward. 5 Slowly lower the handles keeping your elbows slightly b e n t . 6 Lower the handles to eye level, then return to startin[...]

S h o u l d e r P r e s s 1 Adjust bench to where seat back is lying flat. 2 Handles should be adjusted to outer loop. 3 Sit down with feet flat, stom- ach tight, back straight. 4 Grasp handles at shoulder l e v e l . 5 While keeping stomach tight and back straight, press han- dles straight overhead. 6 Your arms should be directly aligned with your[...]

A b d o m i n a l C r u n c h 1 Adjust bench to where seat back is at an incline. 2 Handles should be adjusted to outer loop. 3 Sit down with feet flat, grasp handles at shoulders with palms facing forward. 4 Slowly flex your trunk for- ward until your elbows touch your thighs, keeping hands at the shoulder. 5 Return to start position maintaining c[...]

L a t P u l l d o w n 1 Attach long handle to upper cable latch. 2 Adjust seat back to the flat p o s i t i o n . 3 Sit down facing the back of the machine. 4 The front of your chest should be directly under the b a r . 5 Grasp the bar with a wide g r i p . 6 Lean back slightly, pull the bar down to the top of the chest, keeping your back s t r a i[...]

T r i c e p P u s h d o w n 1 Attach chain and handle to upper cable latch. 2 Stand erect and grasp han- dle at shoulder width. 3 While keeping elbows at your side, push the bar straight down to your thighs. 4 Keep your stomach tight and a slight body tilt forward. 5 Return to the starting posi- tion under control. 6 Do not let elbows come away fro[...]

A e r o b i c R o w i n g 1 Remove flat bench seat b a c k . 2 Adjust handles to inner loop. 3 Sit on small gliding seat. (Pull seat knob 1/4 turn for g l i d e . ) 4 Face the machine, grasp handles, place feet on front bar, sit up straight. 5 Begin with knees bent, arms fully extended. 6 As you extend your legs pull handles in to your side. 7 Repe[...]

S e a t e d R o w 1 Adjust seat back to flat. 2 Adjust handles to inner loop. 3 Sit up straight maintaining erect posture. 4 Grasp handles and pull to your side keeping palms down or in. 5 Return to starting position fully extending arms but keep- ing back straight. Muscles used, mid back. 12[...]

S t a n d i n g B i c e p C u r l 1 Assume a standing position in front of the back of the m a c h i n e . 2 Adjust handles to inner loop. 3 Grasp the handles with palms facing forward. 4 Slowly flex your elbow bring- ing your wrist toward your s h o u l d e r . 5 Do not let your elbows come forward. Maintain erect posture keeping stomach tight. 6 [...]

L e g C u r l 1 Remove long seat back from machine. 2 Adjust gliding seat by turn- ing knob 1/4 turn. 3 Sit facing the front of machine with the back of your ankles over the top pad. 4 Wrap the waist strap around your waist attaching to inner l o o p . 5 By using the back of your ankles, pull your body toward your feet. 6 Return in a slow controlle[...]

L e g P r e s s 1 Remove the long flat bench. 2 Adjust gliding seat by turn- ing knob 1/4 turn. 3 Sit on seat facing back of the machine. 4 Wrap the waist strap around your waist using inner loop. 5 Place your feet on the bar in front of you. 6 Fully straighten your legs while maintaining a straight b a c k . 7 Return to the start position under co[...]

P r e a c h e r C u r l 1 Attach preacher bench and adjust height. 2 While sitting on bench place arms over the preacher bench and grasp handle as shown. 3 Slowly curl arms upward. 4 Return to starting position. 5 Exhale while raising arms. Muscles used, biceps and fore - a r m s . 16[...]

L e g E x t e n s i o n 1 Adjust bench to where the seat back is at an incline. 2 Sit down on bench and place thighs on top of the foam pads resting on the back of the k n e e . 3 Place feet underneath the lower foam pads. 4 Hold onto the sides of the bench seat. 5 Raise legs as high as it is c o m f o r t a b l e . 6 Return slowly to starting p o [...]

Alternate Leg Exercises Star t Finish Start Finish Star t Finish Start Finish Ankle Eversion Back Leg Extension Calf Raise Ankle Inversion 18[...]

Alternate Leg Exercises Star t Finish Start Finish Star t Finish Star t Finish Hip Extension Hip Flexor Lying Leg Curl Modified Hip Extension 19[...]

Alternate Leg Exercises Star t Finish Star t Finish Star t Finish Lying Leg Extension Standing Leg Adductor Standing Leg Abductor 20[...]

Alternate Back Exercises Start Finish Star t Finish Start Finish Star t Finish Close-grip Pulldown Modified Lat Pulldown Lower Back Extension Lat Fly 21[...]

Alternate Back Exercises Star t Finish Start Finish Star t Finish Start Finish Lying Lat Pulldown Reverse-grip Lat Pulldown Scapular Retraction One arm Row 22[...]

Alternate Back Exercises Start Finish Star t Finish Star t Finish Stiff-arm Pulldown Close-grip Press Decline Press Alternate Chest Exercises 23[...]

Alternate Chest Exercises Start Finish Star t Finish Start Finish Star t Finish Incline Press Resisted Punch Shoulder Pullover One arm Fly 24[...]

Alternate Shoulder Exercises Star t Finish Star t Finish Start Finish Star t Finish Front Shoulder Raise Lateral Raise Lying Shoulder Raise Inner Fly Rotation 25[...]

Alternate Shoulder Exercises Star t Finish Star t Finish Start Finish Star t Finish Outer Fly Rotation Reverse Fly Scapular Protraction Rear Delt Row 26[...]

Alternate Shoulder Exercises Star t Finish Star t Finish Star t Finish Shoulder Extension Concentration Curl Shoulder Shrug Alternate Arm Exercises 27[...]

Alternate Arm Exercises Star t Finish Star t Finish Star t Finish Start Finish Lying Bicep Curl Overhead Tricep Extension Reverse Bicep Curl Lying Tricep Pushdown 28[...]

Alternate Arm Exercises Start Finish Star t Finish Start Finish Star t Finish Seated Bicep Curl Seated Wrist Extension Single arm Tricep Pushdown Seated Wrist Curl 29[...]

Alternate Arm Exercises Start Finish Star t Finish Start Finish Star t Finish T ricep Cross Press T ricep Press Wrist Curl T ricep Kickback 30[...]

Alternate Arm Exercises Start Finish Wrist Extension Star t Finish Star t Finish Abdominal Crunch Oblique Crunch Alternate Ab Exercises 31[...]

Alternate Ab Exercises Start Finish Star t Finish Star t Finish Oblique Twist Reverse Crunch Resisted Reverse Crunch 32[...]

Notes 33[...]

Patent Nos. 6,585,626 B2 & 6,595,905 B2 with other patents pending 2003© Stamina Products, Inc. All Rights Reserved.[...]