BSB-1700DTOTAL TRAINEROwners Manual & Exercise Guide                   www.body--sculpture.com
Important Safety InformationPlease keep this manual in a safe place for reference.1. It is important to read this entire m...
OverviewPlease take a moment to familiarize yourself with the main components of your Total Trainer.Gravity and yourself p...
Folding/UnfoldingUnfolding the Total Trainer1.   Install the footboard with the two-foot     accessory pins.2.   Prop up t...
Incline AngleThere are nine marked settings on the vertical beam. The first eight settings provide eightdifferent angles f...
MountingReview all safety guidelines on page 4 of this manual before you get on the machine for the firsttime! If you have...
Your workout1.Warm -upWarming up prepares the body for exercise by increasing circulation and raising bodytemperature. Fiv...
I. Cardiovascular Exercises                                    Push-Pull                                    All muscle gro...
Upright rowing                                Upper arm, shoulder, chest                                Keep the incline a...
Leg curl                    Hamstrings                    Secure your feet to the shuttle bars. Lie on the                ...
Back flexion stretch                     Lower back                     Set the incline angle at the lowest setting.      ...
Oblique twist                                                         Side abdominals                                     ...
Front lift       Front shoulders       Sit facing the vertical bar. Hold       handles with palms down. Keep your       ar...
Butterfly stroke           Chest, back, shoulders, rib cage            This exercise simulates the butterfly stroke       ...
Chin up            Back, front upper arms            Grasp the shuttle bar with            both hands and bring your      ...
Tricep extension             Rear upper arm              Kneel on the glide board. Hold              the handles with the ...
Exploded View                16
Parts ListNo.             Description             Quantity        No.            Description              Quantity 1    Ve...
COPYRIGHT ©2001 BY BODY SCULPTURE INTERNATIONAL EUROPE LTDALL RIGHTS RESERVED.UNAUTHORIZED DUPLICATION IS A VIOLATION OF L...
Upcoming SlideShare
Loading in …5
×

ttpdf

2,221 views

Published on

0 Comments
5 Likes
Statistics
Notes
  • Be the first to comment

No Downloads
Views
Total views
2,221
On SlideShare
0
From Embeds
0
Number of Embeds
6
Actions
Shares
0
Downloads
164
Comments
0
Likes
5
Embeds 0
No embeds

No notes for slide

ttpdf

  1. 1. BSB-1700DTOTAL TRAINEROwners Manual & Exercise Guide www.body--sculpture.com
  2. 2. Important Safety InformationPlease keep this manual in a safe place for reference.1. It is important to read this entire manual before assembling and using theequipment. Safe and efficient use can only be achieved if the equipment is assembled, maintained and used properly. It is your responsibility to ensure that all users of the equipment are informed of all warnings and precautions.2. Before starting any exercise program you should consult your doctor to determine if you have any physical or health conditions that could create a risk to your health and safety, or prevent you from using the equipment properly. Your doctors advice is essential if you are taking medication that affects your heart rate, blood pressure or cholesterol level.3. Be aware of your bodys signals. Incorrect or excessive exercise can damage your health. Stop exercising if you experience any of the following symptoms: Pain, tightness in your chest, irregular heartbeat, extreme shortness of breath, feeling light headed, dizzy or nauseous. If you do experience any of these conditions you should consult your doctor before continuing with your exercise program.4. Keep children and pets away from the equipment. The equipment is designed for adult use only.5. Use the equipment on a solid, flat, level surface with a protective cover for your floor or carpet. For safety, the equipment should have at least 0.5 metre of free space all around it.6. Before using the equipment, check the nuts and bolts are securely tightened.7. The safety level of the equipment can only be maintained if it is regularly examined for damage and/or wear and tear.8. Always use the equipment as indicated. If you find any defective components while assembling or checking the equipment, or if you hear any unusual noise coming from the equipment during use, stop. Do not use the equipment until the problem has been rectified.9. Wear suitable clothing while using the equipment. Avoid wearing loose clothing which may get caught in the equipment or that may restrict or prevent movement.10. The equipment has been tested and certified to EN957 under class H.C. Suitable for domestic, home use only. Maximum weight of user: 100kg.11. The equipment is not suitable for therapeutic use.12. Care must be taken when lifting or moving the equipment so as not to injure your back. Always use proper lifting techniques and/or use assistance.13. If you experience any problems or require assistance, please contact our customer services on 01274693888. This is only available for UK residents. 1
  3. 3. OverviewPlease take a moment to familiarize yourself with the main components of your Total Trainer.Gravity and yourself provide resistance for the Total Trainer.For the upper-body exercises which use the main two-handle pulley system, the higheryou set the incline, the more of your own weight you will have to pull.Incline angle adjustment has a lesser effect on resistance for leg crunches, presses andother lower-body exercises. 2
  4. 4. Folding/UnfoldingUnfolding the Total Trainer1. Install the footboard with the two-foot accessory pins.2. Prop up the Total Trainer. The footboard serves as a base.3. With the spring bolt, secure the shuttle at the highest position at the vertical beam. At this point, your Total Trainer is ready to be stored in its upright position.4. Hold the vinyl-coated glide board with one hand, and the vertical beam with the other. Carefully pull the incline rails away from the vertical beam until the machine is in the shape of a letter "A." By doing this, you are extending the incline rails. Make sure the machine will now stand on its two cylindrical bases.5. Now, slowly separate the vertical beam and the incline rails even further, until the vertical beam becomes perpendicular to the floor once again. Stop pulling as soon as you hear a “click,” which is the sound made by the spring button at the right incline rail as it "pops" into place and secures the rail.6. Insert the rail lock pin at the left incline rail. Adjust incline angle before use (see next page). Folding the Total Trainer 1. With the spring bolt, secure the shuttle at the highest setting on the vertical beam. 2. Remove the rail lock pin from the left incline rail. 3. Press the spring button at the right incline rail, and push the rail slightly inward to disengage it. 4. Pull up the incline buttress until the incline rails contract, and the machine again is in an “A” shape. 5. Continue bringing the incline rails and the vertical beam together until the machine is completely folded. 3
  5. 5. Incline AngleThere are nine marked settings on the vertical beam. The first eight settings provide eightdifferent angles for the glide board. The ninth, the highest setting, is used to secure theshuttle in its folded upright position. Do not use this highest position for all exercises thatutilize the main pulley system. Only sit-ups, chin-ups and leg presses are allowed.CAUTION: Always tighten the spring bolt completely to secure the shuttle before use.Failure to do so may cause the machine to collapse, resulting in serious injury.For your convenience, the spring bolt is designed so that it can be loosened to free theshuttle while remaining secured to the vertical beam. To do this, simply turn its outer knob.You can also remove the spring bolt easily by twisting its mid-section.For upper-body exercises, a lower angle allows faster, more frequent repetitions and issuitable for aerobic and cardiovascular fitness. Higher angles provide greater resistance,and are suited for muscle building and toning. 4
  6. 6. MountingReview all safety guidelines on page 4 of this manual before you get on the machine for the firsttime! If you have long hair, tie or bundle it. Wipe the vinyl surface of the glide board so it will not beslippery. Wear appropriate shoes and workout attire. Check for smoothness of the glide board’smovement, and lubricate the incline rails as needed. Above all, make sure the spring bolt isfully and firmly fastened to secure the shuttle.You should always get on the Total Trainer while its glide board is halfway between itsresting and fully extended positions. This will make it easier for you to begin your workout.To keep the glide board in the middle as you mount it, hold onto both handles. Keep onefoot on solid ground until you are ready to move your entire body into position. Dependingon which exercise you choose, make sure you can either sit, kneel, lean or lie comfortablyon the glide board, which should support your full weight. For some exercises, you canleave your feet on the floor to reduce workload; your shoes must have good traction.Do NOT start any exercise until you are correctly and comfortably situated on your machine. 5
  7. 7. Your workout1.Warm -upWarming up prepares the body for exercise by increasing circulation and raising bodytemperature. Five to ten minutes of stretching and light exercise will minimize sprains,tears andother types of injury.2.Training zone exercise.Begin exercise with low intensity, with 3 sets of 20 repetitions. Rest for 1 minute after each set.Gradually pick up your pace to raise your heart rate to your training zone for 20 to 30 minutes.3.Cool-down.Finish each workout with 5 to 10 minutes of stretching. This will enhance the flexibility of yourmuscles and prevent soreness.Exercise GuideThe following pages are an illustrated guide to the various exercises you can perform with yourTotal Trainer. For each exercise, pay attention to the following details: 1. Whether you face towards, or away from, the vertical beam 2. Where to situate your hands and feet 3. Where, and how far, you move certain parts of your bodyThese exercises are divided into three groups:I. Cardiovascular ExercisesCardiovascular exercises are aerobic in nature. They generally involve both the lower andupper-body muscles in rapid repetitions. See page 8 for a detailed outline for your cardiovascularconditioning.II. Lower-Body ExercisesLower-body exercises cover muscles from the calves and legs up your buttocks, waist and middleback. Some of these exercises do not even require you to move the glide board. Here, inclineangle plays less of a role than your bodyweight in determining the intensity of your workout.Therefore, always adjust the incline angle according to comfort and ease in performing thevarious exercises, and increase workout intensity by increasing the number of repetitions.III. Upper-Body ExercisesUpper-body exercises cover muscles from the chest and shoulders to your arms and neck. Theseexercises fully utilize the main pulley system, requiring you to hold and pull the handles in variouspositions. The higher you settle incline angle, the more intense your workout becomes as you pullmore of your own weight. Dropping your feet to the ground for some of these exercises canlessen the work load. 6
  8. 8. I. Cardiovascular Exercises Push-Pull All muscle groups The push-pull combines the pullover and the leg press for an aerobic workout. Your legs are stronger than your arms so let them handle more of your weight. Seated rowing All muscle groups The basic rowing exercise is suitable for cardiovascular fitness. Face the vertical beam as you sit on the glide board. Use your feet on the floor as well as your arms to bring your body forward and back. Anchored rowing All muscle groups This variation of the rowing exercise allows more pulling action of your legs as you bend your knees. Make sure your feet do not interfere with the pulley system as you keep them at the shuttle bars. Kneeling posture row Upper arm, shoulders, chest, back, abdominals This rowing exercise works on your back and abdomen as well as the rest of your upper body. Use your back and stomach to bring your torso upright as you pull yourself forward. Seated posture row Upper arm, shoulders, chest, back, abdominals As with the kneeling posture row, use your back and stomach to bring yourself upright instead of relying solely on your arms and shoulders. 7
  9. 9. Upright rowing Upper arm, shoulder, chest Keep the incline angle low for cardiovascular conditioning. At higher angles, this exercise builds or tones your arms and shoulders. Cross the main cords to keep your arms together. Reclined rowing Upper arm, shoulder, chest This is the most difficult of rowing exercise. It will put a strain on your shoulder and neck as you will be unable to rest your head anywhere.II. Lower-Body Exercise Calf lift Calves Lie on the glide board, feet flat on the foot board and about 2-3 inches apart. Tip your toes to raise your body. One-leg press Outer and front thighs Rest your weight on one foot with knee bent at 90 degrees. Extend leg. Alternate between the two legs. Abductor press Outer, inner and front thighs Lie on bench with knees bent at 90 degrees. To work the inner thighs, point toes outward with feet far apart. To work the outer thighs, point the toes inward. 8
  10. 10. Leg curl Hamstrings Secure your feet to the shuttle bars. Lie on the glide board and bring your body forward by bending your knees.SkiingFront and rear thighs, buttocks, calvesLie on the glide board and hold onto the sides of the glide board.Bend knees to 90 degrees, and place feet on the foot board.Straighten out your legs as you twist your entire body from one sideto the other, bending your knees when you return to the center. Lunges Hamstrings, front thigh, buttocks, hips Place one foot on the floor next to the front base. Put the other foot on the middle of the glide board, and push up. Alternate between legs. Note: You will work harder at lower incline angles than higher ones.Pelvic liftHips, buttocksLie on the glide board and secure your feet to the shuttle bars. Liftyour groin without using your legs or arching your back.Hip elevationHipsKeep legs together and extended vertically. Use the hip muscles toraise your entire pelvis. 9
  11. 11. Back flexion stretch Lower back Set the incline angle at the lowest setting. Grab your thighs behind the knees. Pull knees to your chest while raising neck and shoulders. Hold for 20 seconds before releasing. Remove foot accessory to give yourself more headroom. Back crunch Middle back Sit on the glide board and hold the handles with your arms straight out. Without pulling with your arms, straighten your back to bring yourself up the incline. Reverse crunch Abdominals Remove foot accessory. Hold onto the glide board. Bring knees toward your chin while raising head and shoulder blades. Pull-back crunch Abdominals Hold handles with your elbows bent and palms down on your chest. Lift your head and shoulders using your mid-section and abdominal muscles. Note: This crunch exercise is harder than others, and its difficulty can be adjusted with the incline angle.Sit-upAbdominalsUse the foot board (shown here) or the push-up bar, which canhelp to keep your feet in place. 10
  12. 12. Oblique twist Side abdominals Hold two handles together with both hands. Twist your torso to let your arms swing from one side of your body to the other. Keep hands at waist level. Golf swing Back, rear shoulders, side abdominals The exercise is very similar to the oblique twist, except you are putting more emphasis on swinging your arms than twisting your torso. The result is a simulation of a golf swing.III.Upper-Body Exercises Posture pull Upper and lower back Hold handles with palms down. Keep arms straight as you straighten your back and bring your arms to your sides. Shrugs Upper shoulders, back Hold handles to keep glide board steady. Rotate your shoulders in a shrugging movement. Keep arms to your sides. If you choose not to hold onto the handles, remove the foot accessory so that the glide board is all the way down, then keep your hands at the sides of the glide board. Under arm pull Front shoulders Hold handles with palms facing forward behind your back. Keep your arms straight as you bring them in front of you. 11
  13. 13. Front lift Front shoulders Sit facing the vertical bar. Hold handles with palms down. Keep your arms straight as you lift them above your shoulders. Internal Shoulder rotation Internal shoulder rotators Sit sideways. Hold both handles with hand closer to the vertical beam. Keep the arm at 90 degrees as you bring your hand to the other side of your body. Alternate arms. External shoulder rotation External shoulder rotators Sit sideways. Hold both handles with hand farther from the vertical beam. Keep the arm at 90 degrees as you swing your hand away from your body. Alternate arms. Tennis forehand Chest, exercise simulates, side abdominals This exercise simulates the tennis forehand swing. Sit sideways. Hold both handles with hand closer to the vertical beam. Bring that arm from an extended position towards your waist. Alternate arms. Tennis backhand Back, rear and middvgle shoulders, side abdominals This exercise simulates the tennis backhand swing. Sit sideways. Hold both handles with hand farther from the vertical beam. Keep that arm extended as you swing it across your shoulder. Alternate arms.12
  14. 14. Butterfly stroke Chest, back, shoulders, rib cage This exercise simulates the butterfly stroke in swimming. At low setting it can be a cardiovascular workout. Hold handles with palms down. Keep your arms straight as you bring them from in front of you to your sides. Reclined butterfly Shoulders, chest Hold the handles with palms facing inward. With your arms slightly bent, open them and extend fully away from your chest. Rear delt fly Shoulders, chest, mid back By Iaying on your stomach, you will also work your mid back muscles as you do the butterfly. Unlike the butterfly stroke, you begin with your elbows bent. Side lift fly Shoulders, chest Hold handles with palms facing inward. Keep your arms straight as you lift them and extend them outward at shoulder level. To ease work load, use your feet to bring your body forward. Chest extension Shoulders, chest, upper arm This is an easier version of the butterfly exercise. Stand on one side of the machine, facing away from the vertical beam. Hold both handles with the hand farther away from the glide board. Extend arm forward. Alternate arms.13
  15. 15. Chin up Back, front upper arms Grasp the shuttle bar with both hands and bring your body up until your chin reaches your hands. Pull up Back, front upper arms This exercise is similar to the chin up, but it is easier at lower angle settings. Pull yourself up until your arms are fully bent. Straight arm pullover Chest, rib cage, shoulders Keep your arms straight and parallel as you bring them from over your head to the top of your chest. Tricep press Rear upper arm Hold the handle with palms facing up. Bend arms over your head, and then extend arms until they are perpendicular to your torso. Keep arms close together. Tricep dips Rear upper arm, chest Keep elbows pointing down and arms close to the body. Hold the handles with palms facing inward. Extend your arms to push your body upward.14
  16. 16. Tricep extension Rear upper arm Kneel on the glide board. Hold the handles with the palms facing down. Keep elbows close to your body. Extend arms to pull yourself upward. Kneeling bicep curl Front upper arm Kneel on the glide board. Hold the handles with the palms facing up. Bend arms to pull yourself up, keeping elbows to your sides. Seated bicep curl Front upper arm Your biceps are pulling more here than in the kneeling curl, and you must actively keep your back straight. To lessen the work load; drop both feet to the floor. Reverse curl Rear forearm Facing the vertical bar, hold handles with palms down. Pull handles to your chin as you bend your elbows. Wrist curl Front forearm (wrist flexors) Hold handles palms up. Start with forearms on your thighs and wrists extended past the knees. Bend wrist to pull yourself up.15
  17. 17. Exploded View 16
  18. 18. Parts ListNo. Description Quantity No. Description Quantity 1 Vertical beam 1 28 Spring bolt 1 2 50mm round end cap 2 29 Bolt (for pulleys) 3 (same as 17 below) 30 Nylon nut (for pulleys) 3 3 Pull up / leg pull bar 1 31 M8 x 50mm bolt 2 4 Foam grip 2 (for inner incline rails) 5 Top end cap 1 32 M8 nuts 2 6 Shuttle sleeve 2 (for inner incline rails) 7 Pulley 3 33 Nylon nut 1 8 1” round end cap 4 (forglide board pulley) 9 Right innerincline rail 1 34 Glide board 110 Left innerincline rail 1 35 Left glide board bracket 111 11/4”round end cap 2 36 Right glide board bracket 112 Spring clip (with button) 1 37 Bolt (for glide board pulley) 113 Inner rail plug 2 38 Glide board pulley bracket 114 Outer rail collar 2 39 Bolt for glide board 615 Lower incline rails (one-piece) 1 40 Upper glide rod 116 Rail lock pin 1 41 Lower glide rod 117 50mm round end cap 2 42 Roller with bearing 4 (same as 2 above) 43 Glide rod washer 418 Foot board frame 2 44 Roller bracket 419 Foot accessory lock pin 2 45 Nylon bushing 420 Foot board 1 46 M8 flat washer 421 Handle 2 47 Bolt (for nylon bushing, No.45) 422 Main cord 1 48 Nylon nut 423 Side pulley rod 2 (for nylon bushing, No. 45)24 Plastic cover 2 49 M12 flat washer 225 M6 x 40mm bolt 2 50 Rubber stopper 2 (for incline buttress) 51 Incline buttress 126 M6 nut (for incline buttress) 2 52 Bolts (for foot board) 427 Screw (for side pulley rod) 2 17
  19. 19. COPYRIGHT ©2001 BY BODY SCULPTURE INTERNATIONAL EUROPE LTDALL RIGHTS RESERVED.UNAUTHORIZED DUPLICATION IS A VIOLATION OF LAW. 18

×