Bullworker ISO-FLO Manual de usuario
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ISOFLO® BOW EXTENSION®|
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All Rights Reserved for Bullworker®
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TABLE OF
CONTENTS
CONGRATULATIONS..........................................................................................4
THE SCIENCE BEHIND BULLWORKER............................................. 5
PROPER USE................................................................................................................6
ROUTINE VARIATIONS.......................................................................................7
LIABILITY WAIVER DISCLAIMER......................................................... 8
ISOFLO CONNECTION.....................................................................................9
BACK ..............................................................................................................................10
SHOULDERS.............................................................................................................12
BICEPS............................................................................................................................17
TRICEPS........................................................................................................................19
CORE ............................................................................................................................ 20
BOW EXTENSION CONNECTION ................................................... 22
BACK..............................................................................................................................23
LEGS............................................................................................................................... 25
SHOULDERS..........................................................................................................29
BICEPS........................................................................................................................34
TRICEPS......................................................................................................................36
ISOFLO 5 WEEK BLAST............................................................................37
YOU MAY ALSO LIKE.....................................................................................56
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Bullworker®Mission: Enhance quality of life with simple tness.
Since 1962, Bullworker®has been a leader in functional strength exercise
resulting in stronger bodies with greater exibility for a healthier and more
active lifestyle.
We believe you need exibility, strength, and cardio exercises to be healthy
and physically t. Bullworker products quickly give you all three with low
impact and convenient products.
Start to experience the benets of Bullworker training by choosing one
or a combination of our tness disciplines and get ready for a rapid
transformation to your body.
Thank you for choosing Bullworker!
Happy Training,
John & Chrisman Hughes
CONGRATULATIONS ON CHOOSING
BULLWORKER TO ACCOMPLISH YOUR
FITNESS GOALS
John Hughes Chrisman Hughes
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The most signicant breakthrough in tness came when Dr. E.A. Muller
and Dr. Th. Hettinger discovered maximum muscle growth can be attained
by exerting 60% of existing muscle strength against a superior resistance
for only 7 seconds once a day; a remarkable tness technique known as
isometrics. The study at the Max Planck Institute consisted of over 200
experiments over a ten-year period. Optimum results are attained with 5
workouts per week, but impressively, even one single weekly workout is
sufcient to maintain your improvements attained.
Professor James A. Baley put isometrics to the test with a class of
college students at the University of Connecticut. The study resulted in
the isometric training group improving three times faster than the sports
training group on tests measuring increases in strength, endurance,
coordination, and agility.
Bullworker pioneered portable home tness devices and the 7-second
isometric exercise for the fastest strength gains using both contraction
and extension movements involving range of motion for enhancing all your
major muscle groups.
Isometric exercise techniques are still the fastest method for increasing
strength known to modern exercise science.
Start a Bullworker program, stay with it, and enjoy the benets:
Be stronger, look better, & feel fantastic.
THE SCIENCE BEHIND BULLWORKER
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1. Always start routines slowly, easing into the amount of effort
put forth.
2. The slower you move, the more muscle bers you engage for better
results.
3. Focus on Intentional Flexation, slow purposeful movement
concentrating on your muscles engaged.
4. The slower the better, you cannot go too slow.
5. Always maintain steady breathing, never hold your breath.
6. Always keep your core tight (hold stomach in).
7. Rest each muscle group after heavy exercise for a minimum
of one day off before engaging that muscle group in heavy exercise
again.
8. Optimum Bullworker Isometric Holds only require 60% - 80%
of maximum effort for 7-10 seconds.
9. Warming up and stretching before and after help recovery and enhance
your range of motion.
10. Keep joints in natural position during exercise. If pain develops, stop.
Proper exercise is not painful.
PROPER USE
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ISOMETRICS (STRENGTH BUILDING)
• Static hold of 7 – 10 seconds using 60% – 80% of maximum effort.
Break joint angles of exercises into thirds. Example. all the way extended,
halfway contracted, and fully contracted. Perform hold at each joint angle.
ISOTONICS (MUSCLE DEFINITION)
• Exercise involving eccentric and concentric contractions.
ISOMOTION® (MOVEMENT PERFORMANCE)
• Maintain your isometric hold while moving through your body’s natural
full range of motion.
ENDURANCE (MUSCLE STAMINA)
• Slow and deliberate compression and release with high repetition.
RESILIENCY (CARDIO AND MUSCLE RECOVERY)
• Rapid compression and release with high repetition.
MAINTENANCE (PRESERVE CURRENT FITNESS LEVEL)
• One set of isometric and isotonic combination for each muscle group,
one time per week.
FOUNDATIONAL STRENGTH (1 SET)
• Target duration (15-30 minutes).
MUSCLE ENHANCEMENT (2 SETS)
• Target duration (30-45 minutes).
PEAK PERFORMANCE (3 SETS)
• Target duration (45-60 minutes).
KEY TO WEIGHT LOSS IS REDUCING DAILY CALORIE INTAKE
• Portion Control
• Healthier selection (avoid processed foods and added sugars)
ROUTINE VARIATIONS
Choose one or a combination for your desired results.
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Please 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 condition before starting any exercise program.
Use product only as shown.
*Carabiner can get hot with friction as you rotate strap
You should understand that when participating in any exercise or exercise
program, there is the possibility of physical injury. If you engage in this
exercise or exercise program, you agree that you do so at your own risk,
are voluntarily participating in these activities, assume all risk of injury to
yourself and others, and agree to release and discharge Bullworker from
any and all claims or causes of action, known or unknown.
LIABILITY WAIVERDISCLAIMER
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ISOFLO CONNECTION
Loop both straps at into carabiner and ensure carabiner gate is shut.
*Always inpsect carabiner and equipment prior to use
To adjust strap length press down
on buckle lever.
Adjust to have tension for entire
range of exercise.
Ensure buckle lever is tightly
closed by pressing up on lever
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SEATED ROW
Muscles Engaged:
Rhomboids, Posterior Deltoids
• Keep your shoulders back and alternate rowing towards your mid-
section / chest keeping desired resistance
BACK
UPPER BACK ROW
Muscles Engaged:
Traps, Rhomboids
• Keep your shoulders back and alternate rowing towards your upper
chest / face keeping desired resistance
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