Body By Jake Gravity Force Trainer Manual [2021]

Body By Jake Gravity Force Trainer Manual [2021]

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How to Use the Body By Jake Gravity Force Trainer

The Body By Jake Gravity Force Trainer is a versatile exercise machine that uses your own body weight and gravity to tone your muscles, build your strength and improve your cardio. It is designed to be safe, stable and easy to use, and it can help you achieve your fitness goals in just 21 minutes a day. Here are some tips on how to use the Body By Jake Gravity Force Trainer effectively.

Set Up the Machine

The Body By Jake Gravity Force Trainer comes with a DVD and a manual that explain how to set up the machine and adjust it to your height and level of resistance. You can choose from four levels of resistance, from beginner to advanced, by changing the position of the seat and the foot platform. The higher the seat and the lower the foot platform, the more resistance you will get. The lower the seat and the higher the foot platform, the less resistance you will get.

Follow the Seven Pillars of Strength Workout

The Body By Jake Gravity Force Trainer allows you to perform a variety of exercises that target different muscle groups in your body. The DVD and the manual provide you with a sample workout routine called the Seven Pillars of Strength Workout, which consists of seven exercises that work your chest, back, shoulders, arms, legs, abs and core. The exercises are:

Chest Press: Sit on the seat with your back against the pad and your feet on the foot platform. Hold the handles in front of your chest with your palms facing down. Push the handles away from your chest until your arms are fully extended. Slowly bring them back to the starting position.

Lat Pulldown: Sit on the seat with your back against the pad and your feet on the foot platform. Hold the handles above your head with your palms facing forward. Pull the handles down to your chest while squeezing your shoulder blades together. Slowly return to the starting position.

Shoulder Press: Sit on the seat with your back against the pad and your feet on the foot platform. Hold the handles at shoulder level with your palms facing forward. Press the handles up over your head until your arms are fully extended. Slowly lower them back to the starting position.

Bicep Curl: Sit on the seat with your back against the pad and your feet on the foot platform. Hold the handles at your sides with your palms facing up. Curl the handles up to your shoulders while keeping your elbows close to your body. Slowly lower them back to the starting position.

Tricep Extension: Sit on the seat with your back against the pad and your feet on the foot platform. Hold the handles behind your head with your palms facing up. Extend your arms over your head until they are fully straightened. Slowly bend them back to the starting position.

Squat: Stand on the foot platform with your feet shoulder-width apart and hold the handles at your sides. Bend your knees and lower your hips until your thighs are parallel to the floor. Keep your back straight and your chest up. Push yourself back up to the starting position.

Ab Crunch: Sit on the seat with your back against the pad and your feet on the foot platform. Hold the handles behind your head with your palms facing up. Curl your upper body forward while contracting your abs. Slowly return to the starting position.

You can perform each exercise for 10 to 15 repetitions, or until you feel fatigue in your muscles. Rest for 30 seconds between each exercise, and repeat the whole circuit two or three times.

Cool Down and Stretch

After completing your workout, it is important to cool down and stretch your muscles to prevent soreness and injury. You can do some gentle cardio exercises like walking or jogging for five minutes, followed by some static stretches for all major muscle groups. Hold each stretch for 15 to 30 seconds, and breathe deeply.

Maintain Your Machine

To keep your Body By Jake Gravity Force Trainer in good condition, you should wipe it down with a damp cloth after each use, and store it in a dry place away from direct sunlight or heat sources. You should also check regularly for any loose or damaged parts, and contact customer 061ffe29dd