Body Resistability Poster_FIN1

WELCOME to the world
5. SUSPENDED FEET PUSH UP* (-10° wide, 55” high)
of the finest multi-station
gyms ever built — the world
of VECTRA FITNESS.
Before embarking on an
exercise program, it is
recommended that you undergo
a complete physical. Discuss
with your physician a personalized exercise program taking
into account your age, weight
and physical condition. For
safety, perform exercises
exactly as shown and described
here and with attachments as
shown. A qualified trainer can
suggest other exercises and
programs to help you accomplish your fitness goals. However,
only depart from the exercises
shown here under the guidance
of a qualified individual.
To enhance the benefits and
enjoyment you receive from
using Vectra equipment, please
consider the following
suggestions:
• While exercising, never hold
your breath. Exhale upon
exertion.
• Always use proper form. Do
not sacrifice good form in an
attempt to lift more weight.
• Use controlled speed of
movement when performing
exercises. Avoid jerky
movements.
• Always use a full range of
motion. Never lock out elbows
or knees.
• Train at least 3 days a week.
• Do not train the same body
part two days consecutively.
• Choose a resistance level
you can handle for ten or more
repetitions. As you become
stronger, adjust the exercise
angle to increase the resistance level.
For additional or specific information on workout programs,
we suggest you consider the
following options:
1) consult a certified fitness
instructor or certified personal
trainer (A.C.E., N.S.C.A. and
the A.C.S.M.. are all reputable
certification programs);
2) consult your specialty fitness
retailer; 3) consult a physical
therapist; or 4) read reference
materials suggested by any of
the previously mentioned
sources.
Body ResiStability™ core strength training based programs involve using many muscles in dynamic and coordinated movements against the weight of your own body. By varying the position and angle of the body relative to gravity, Body ResiStability™ multiplies exercise variety and allows the user to change the resistance level. Rather than isolating specific
joints as in conventional weight lifting exercises, Body ResiStability™ focuses on working the body’s “core” muscles. These
core muscles are the foundation for all other movement. The biggest benefit of core training is to develop functional fitness
— that is, fitness essential to both daily living and regular activities (including sports specific activities).
Benefits: Pectorals, triceps and core stabilization muscles.
Position: Suspend ankles in foot straps and face down.
Action: Keep body in plank position by activating the core. Lower torso towards
the ground by bending elbows. Hold momentarily and press up until arms are just
short of locking out.
Tips: To get into position, sit facing machine.
Put feet into straps with cables crossed, then flip
over onto chest in direction that uncrosses cables.
Variation: Combine with Horizontal Knee Tuck by
alternating exercises.
The body’s core muscles lie deep within the torso and generally attach to the spine, pelvis, and to muscles that support the
scapula. When these muscles contract, they stabilize the spine, pelvis, and shoulders and create a solid base of support
allowing us to generate powerful movement of the extremities. Training these muscles can correct postural imbalances
and is essential to injury prevention and sports performance.
A proven effective method of increasing core stability is to train in an unstable environment. By using the nylon strap
handles, foot straps and optional multi-purpose bar, etc. attached to the swiveling Body ResiStability™ anchor points, the
desired instability is created. The engagement of the user’s core and postural muscles are required to maintain the position of these handles in space. This instability is the key to adding challenge for the user’s core. Also, the ability to conveniently vary the width and height of the attachment points is the key to tailoring the resistance level to the users abilities
and goals. Results are greatly enhanced.
1. TRICEPS BODY PRESS (0° wide, 80” high)
Benefits: Triceps, abdominal, spine and shoulder stabilization muscles.
Position: Grasp handles with palms facing away from you. Heels resting
on the foot support and arms directly in front of you.
Action: While keeping back straight, slowly lower body by bending only at
the elbows, stopping
when elbows reach 90
degrees. Keep elbows
shoulder width apart.
Hold momentarily and
return.
Tips: Keep elbows
close together as you
extend your arms and
avoid locking elbows.
For less resistance
reduce the degree of
body lean by raising
gym arms.
2. BODY WEIGHT BICEPS CURL (0° wide, 84” high)
Benefits: Biceps, abdominal and spine stabilization muscles.
Position: Grasp handles with palms facing up and feet hip-width apart.
Lean back with arms
extended. Activate core
muscles and keep
body in alignment.
Action: Keep
elbows in line
with shoulders,
pull handles towards
your forehead by bending elbows.
Contract biceps fully and slowly
return back to starting position.
Tips: Keep upper arms steady
and maintain body
alignment during
the full range
of motion.
Keep wrists
straight.
FITNESS
3. SUSPENDED DIP (7.5° wide, 55” high)
Benefits: Lower pectorals, deltoids, triceps, abdominal stabilization
muscles.
Position: Grasp handles and align torso in an upright position under
the lever arms. Rest heels on the ground with legs straight.
Action: Maintain upper body position and dip down by bending elbows
and lower hips toward the
ground. Hold momentarily and
return to starting position.
Tips: Keep spine engaged and
head up to avoid improper
spine alignment.
Do not lock elbows.
Variation: For less resistance
raise gym arms, bend the
knees and place feet
flat on the floor.
4. SUSPENDED BAR PUSH UP* (15° wide, 51” high)
Benefits: Pectorals, triceps, core stabilization muscles.
Position: Grasp bar with and hands slightly wider than shoulder width apart.
Action: Keep body aligned with feet together. Lower chest towards the bar
while keeping hips in line with the body. Hold momentarily and press back
to starting position.
Tips: Keep spine engaged and head in alignment with the body.
Do not lock elbows. Keep core muscles active to help stabilize the bar.
Variation: For less difficulty,
place one leg underneath
body and use it to help
complete the set.
Benefits: Rear deltoids,
musculature of scapular
region.
Position: Grasp handles
and lean back. Position
feet on floor so that
body is approximately
45 degrees. Keep body stiff.
Action: Bring hands apart in a “Y”
motion while squeezing shoulder
blades. Keep head and hips aligned
during motion. Hold momentarily
and return to starting position.
Tips: Keep spine stiff and head up
to avoid improper spine
alignment. Do not lock
elbows.
6. ANGLED CHEST FLY (7.5° wide, 72” high)
Benefits: Pectorals, triceps and
core stabilization muscles.
Position: Grasp handles so that
palms are facing towards each
other. Lean forward with heels on
the foot support and arms directly
in front of you.
Action: Bring hands apart in an arc motion.
Hold momentarily and raise body back to
starting plank position. Do not lock elbows.
Tips: Keep spine stiff and head up to avoid
improper spine alignment.
15. SINGLE LEG LUNGE (59” high)
Benefits: Quadriceps, glutes,
hamstrings, hip extensors.
Position: Attach foot strap to
right foot. Position left leg
one foot in front of your left
hip and balance on it.
Action: Keep upper body upright
and squat down using left leg.
Hold momentarily and press
back to the upright position.
Repeat multiple reps and
switch legs.
Tips: While squatting, keep
head up. Do not lock
out knee.
Benefits: Gluteus muscle group, musculature of the spine, arms and core.
Position: Attach ankle strap to left ankle. With hands flat on the ground, press body up
to a position parallel with the ground. Hold left leg steady and extend right leg slightly
in front of left leg while keeping both knees rigid.
Action: Keep body parallel to the ground as the right leg is raised. Hold momentarily
and return to starting position. Switch legs.
Tips: Torso should remain motionless. Keep
neck in alignment with the spine and avoid
bending the knees.
Variation: For a lesser degree of difficulty
balance on elbows or shoulder. Also,
upper leg may be placed in ankle
strap to work inner thighs.
Benefits: Lats, lower back, core and spine
stabilization muscles.
Position: Grasp bar with a wide grip, palms
forward.With body bent at the waist and legs
extended, place feet on foot support
hip width apart.
Action: First, lift hips up, straightening body. Second, pull chest towards
bar squeezing shoulder blades
together. Hold momentarily then return
to body straight, arms extended position.
Next, lower hips back to starting position.
Tips: Keep spine stiff and head up to avoid
improper spine alignment. For less resistance,
keep knees bent and feet on the floor.
Benefits: Musculature
of the shoulders, upper
back and chest.
Position: Grasp handles
with arms extended in front.
Keep arms straight. Place heels
on foot support.
Action: Raise the arms slowly overhead increasing body lean. Lean forward
as far as possible, hold momentarily,
keeping body and arms straight. Press against
the handles to return body to starting position.
Tips: Keep neck in alignment with the spine and
avoid bending knees, hips or the lower back.
Variation: For a lower degree of difficulty, place one
leg in front and support the body during lean.
17. HORIZONTAL HIP LIFT* (0° wide, 66” high)
12. RECLINED SQUAT (7.5° wide, 82” high)
7. BODY WEIGHT ROW (7.5° wide, 80” high)
Benefits: Lats, musculature
of scapular region, abdominal and spine stabilization
muscles.
Position: Grasp handles
and stand with balls of
feet on foot support hip width
apart. Lean back and extend arms.
Action: Keep body stiff and pull
handles towards chest by squeezing your shoulder blades together.
Hold momentarily and return.
Tips: Keep hips in line with
torso throughout full
range of motion.
8. BODY WEIGHT LAT PULL (7.5° wide, 78” high)
Benefits: Lats, posterior deltoids, biceps.
Position: Grasp handles with palms
facing forward. Place feet on foot support.
Action: With body bent at the waist and
legs kept nearly straight, pull body up
as you squeeze shoulder blades
together. Hold top position
momentarily and return.
Tips: As you pull, concentrate
on squeezing shoulder
blades together and keep
abdominals contracted.
9. REVERSE GRIP PULL-UP* (30° wide, 84” high)
Benefits: Lats, posterior deltoids, biceps.
Position: Grasp bar with palms facing rearward
and hands slightly wider than shoulder width
apart.
Action: While hanging with knees bent, pull up
so that the chin clears the bar. Hold and slowly
lower back down. Avoid excessive swinging
of the body.
Tips: Keep spine engaged and head up to avoid
improper alignment. For less resistance lower
gym arms and perform exercise with feet on the
floor, using enough leg assistance to pull up all
the way. Do not swing body during the movement.
Variation: For added difficulty, face palms forward.
20. SUSPENDED HIP ABDUCTION (59” high)
16. BODY WEIGHT PULLOVER (0° wide, 80” high)
11. PIKE-PLANK-PULL* (22.5° wide, 82” high)
While exercise programs incorporating Body ResiStability™ may be modified for a wide range of people, the unstable environment can result in serious injury. If you are not familiar with using body resistance against gravity training, we recommend that you study this chart in detail and start with body positions that yield very light loads. As a general rule, the force
required to do an exercise is lighter when the body is positioned more vertically, essentially lessening the effect of gravity.
To increase the training load, adjusting your body’s position horizontally will increase the gravitational load. Make small
incremental positional changes only as your ability to maintain balance progresses. The accompanying illustrations are
merely suggestive of training routines that will increase the utility of your Vectra gym. You should not rely solely on this
exercise chart for instruction on the use of Body ResiStability™ in connection with your training.
IMPORTANT: After each exercise name on the chart, gym arm width and heights are given. These are recommendations for
a user of average height and weight and are approximations only. Not all Vectra Body ResiStability™ capable gyms will
allow these exact settings, and not all allow for width adjustment. For most exercises, higher gym arm positions will result
in lighter resistance loads. Look at the illustration carefully to determine which attachments are used in the exercise.
Some exercises do not require the extension cables. Many of the exercises illustrated with optional equipment, can be
performed with the standard attachments, and vice-a-versa. For example, the Pike-Plane-Pull exercise may be performed
with 2 single handles rather than the multi-purpose bar.
10. REAR SHOULDER Y-RAISE (22.5° wide, 82” high)
Benefits: Quadriceps, glutes, hamstrings, forearms.
Position: Grasp handles and place
feet hip width apart on foot support.
Lean back with arms and body
straight.
Action: Keep upper body
straight during motion.
Squat down, stopping once
you reach 90-degree knee flexion.
Hold momentarily and press back
to the starting position.
Tips: While squatting keep head
up. Return back to starting position
without locking knee joint.
Variations: For increased
resistance, remove extension cables
so that body is more upright.
Alternately, perform using
just one leg. Hold other
leg up in the air during
entire movement.
13. HORIZONTAL ADDUCTION* (22.5° wide, 47” high)
Benefits: Inner thighs (adductors).
Position: Attach foot straps and extend legs. Place hands behind body for support.
Action: Maintain upper body position with hips elevated.
Bring legs together keeping feet flexed
towards chin. Hold momentarily and return
to starting position.
Tips: Keep spine engaged and head up to
avoid improper alignment.
Variation: Work
outer thighs
(abductors)
by setting gym
arms together
and lifting body
by pushing legs
apart.
Benefits: Glutes, hamstrings and back stabilization muscles.
Position: Place both heels into foot straps.
Lie down with legs hip width apart.
Action: Keep feet flexed towards chin and press
heels down to lift hips off the ground. Keep legs
engaged without bending knees. Hold momentarily and return to starting position.
Tips: Use arms to stabilize upper body during lift.
Variation: For more advanced exercise cross your
arms across your chest and keep your
abdominals muscle
contracted.
Benefits: Hamstrings, glutes, lower back.
Position: In lying position place one foot flat on floor
and other foot in foot strap. Use arms on either side
of your hips to stabilize your body during motion.
Action: Using the suspended leg, lift hips and curl
foot towards glutes simultaneously. Hold momentarily and return.
Tips: Keep core muscles active,
lowering body to the ground
slowly. Do not hyperextend the
active leg.
Benefits: Quadriceps, hamstrings, glutes, and hip flexors.
Position: Grasp handles and bend elbows to hold hands near chest. Lean forward with
right foot approximately one foot behind you. Bend left knee and position
left foot under your body (sprinter start position).
Action: Maintain body lean. Pushing on left foot,
swing right knee towards your torso. Hold
momentarily and return to
starting position. Repeat
and perform exercise with
opposite leg.
Tips: Keep spine straight
and head up to avoid
improper spine alignment.
During the first few reps,
adjust your starting
position to maintain your
balance during the
movement.
18. HORIZONTAL KNEE TUCK* (0° wide, 51” high)
Benefits: Abdominals, spine stabilization muscles.
Position: Suspend legs in foot straps and face the floor in a plank position.
Action: Slowly elevate hips. Bend both knees and tuck knees towards chest.
Hold momentarily and return to starting plank position.
Tips: To get into position, sit facing machine. Put feet into straps with cables crossed
then flip over onto chest in direction that uncrosses cables.
Variation: To work obliques, bring knees
forward to the right and left alternately.
For another variation, perform a pike by
keeping legs straight and bending at
the waist.
P R I M A R Y
M U S C L E
G R O U P
W O R K E D
ARMS: 1, 2, 3
LEGS: 12, 13, 14, 15
CHEST: 4, 5, 6
CORE: 16, 17, 18, 19, 20, 21
BACK: 7, 8, 9, 10, 11
19. SUSPENDED SIDE PLANK (-10° wide, 80” high)
14. HORIZONTAL SINGLE LEG CURL (66” high)
21. SPRINTER START (7.5° wide, 72” high)
Benefits: Musculature of the spine, hips,
arms, core stabilizers and shoulders.
Position: Using a single handle, grasp with
both hands and lean body back, balls of feet
on the foot support. Keep body in alignment
from head to toe.
Action: Remove left hand from handle and
rotate left arm and body towards the ground.
Hold position momentarily and return back to
starting position and repeat. Perform rotations
to the opposite side by hanging on with left
hand and rotating right arm.
Tips: Keep the body in alignment during the
entire motion.
Variation: For lower degree of
difficulty, rotate halfway
towards ground and return
back to starting position.
Protected by one or more of the following patents:
RE 34,572; 4,900,018; 4,986,538; 5,336,148; 5,378,216; 5,395,295; 5,462,510;
5,605,523; 5,672,143; 5,779,601; 6,482,135; 6,508,748; 6,582,346; 6,994,660;
7,150,701; 7,255,665; 7,303,514; D320,246; D320,247; D320,248; D329,563;
D454,168; D457,581; D460,508; D462,731; D576,230; D576,231; D576,232;
D576,233; D576,234; CN1,309,738; CN2,023,972; J3,117,451.
Other U.S. and foreign patents pending.
Vectra, On-Line and Cornerstone are registered trademarks of Vectra Fitness, Inc.
Series VX, VFT, ARC (Automatic Ratcheting Cam), Vector, Body ResiStability,
and AL (Arm-Leg) are trademarks of Vectra Fitness, Inc.
Vectra Fitness, Inc.
7901 South 190th Street, Kent, WA 98032 U.S.A.
Tel: 425-291-9550
www.vectrafitness.com
© 2009 Vectra Fitness, Inc.
Made in U.S.A.
PN 70260
*Optional equipment shown
WARNING
Serious injury can occur if you are struck by
falling weights or moving parts. The risk that
you assume by using this type of equipment
can be reduced by obeying a few simple rules:
1. IMPORTANT: Cables are a wear item. It is
your responsibility to prevent unexpected
breakage. To do this, inspect every cable daily.
Pay particular attention to areas near fittings
at each end of each cable. Access panels are
provided, where necessary, for this purpose.
Replace worn, frayed, or damaged cables immediately. The actual wire strands, the fittings,
and the nylon jacket itself must all be scrutinized. Using or allowing a machine to be used
with a suspect cable can result in serious injury.
2. Inspect the nylon jacket of each cable
carefully, again paying particular attention to
the cable ends. This nylon jacket is essential for
cable life and safety. Any cable should be
replaced if the nylon jacket is missing, is
damaged in any way, has pulled or shrunk away
from the fittings at the end of the cable, or is
discolored. DISCOLORATION, DARKENING OR
BULGING OF THE JACKET IS AN EARLY INDICATION OF INTERNAL PROBLEMS SUCH AS WEAR
OR FRAYING.
3. Read and follow all instructions in your
owner’s manual, on your exercise chart, and on
product warning/caution labels. Additional
copies are available from Vectra Fitness, Inc. or
your dealer. Do not use this machine until you
have taken the time to become completely
familiar with its safe operation.
4. Consult your physician before beginning your
exercise program.
5. Do not allow young children to use or play
with or around this machine. Allow older
children to use the machine only with adult
supervision.
6. Keep body, hair, and clothing clear of weights
and moving parts at all times. Keep fingers clear
of moving parts while making adjustments.
7. Inspect the gym for loose or worn parts,
damaged, frayed, or worn cables, broken weight
plates, etc. Do not use or allow the machine to
be used until any defective parts are repaired
or replaced. Refer to the “Routine Inspection
and Maintenance” section of your manual for
specific inspection rules. Use only Vectra
authorized replacement parts.
8. Ensure that the weight selector pin is in good
working condition and fully engaged in the
selector shaft prior to lifting. Use only the
Vectra supplied pin or a Vectra authorized
replacement.
9. Ensure that any locking mechanisms are
properly engaged prior to lifting. Locking
mechanisms secure the following in position
during use: seat pads, accessory items such as
squat attachments and lat hold downs, cable
attachments, press arms, leg developers, etc.
An improperly engaged locking mechanism
could result in an injury.
10. Obtain assistance to free jammed weight
plates, pulleys, etc. Do not attempt to free
jammed weight plates by yourself. Falling
weight plates can cause serious injury. Do not
pin the weight stack or top plate in an elevated
position and do not use machine if found in
this condition.
11. Do not drop the weight plates. Lift only as
much as you can control safely. Never use
dumbbells or other means to incrementally
increase the weight resistance. Use only those
means provided by Vectra. Don’t be careless,
stay alert.
12. Serious injury could result if equipment
moves while in use. To prevent this, ensure that
the floor is even, strong, and not too slippery.
If equipment slides too easily on floor, place
equipment on rubber matting. Errors in lifting
form could also result in bench moving in use.
To prevent this, lift weight vertically only and do
not push horizontally with your feet while lifting.
13. Prior to use, ensure machine is fully
assembled in a Vectra Fitness authorized
configuration per owner’s manual.
Replace any warning or caution labels on
product if damaged, illegible, or removed.
1. Exercise in front of machine only. Pulling
to side or rear of machine is dangerous, as
machine could tip in use.
2. Do not release cable attachments without
first returning them to rest position. Doing so
could lead to serious injury of yourself or
bystanders.
3. Do not make arm position adjustments
without first returning all exercise stations to
their rest positions. Support weight of arm
while adjusting.