Isokinetic Mini-Gym 100 User manual
I
SO
I<
IN
ET
IC
mINI
....
G~m
Instruction
Manual
Models:
'90
&
101
~.'
~
Super
11
C>
d
,
'1
,
Wall
Exercises
Warranty
We
warrant the Mini-Gym exercisers Model #101, and
Model #
190
for I year and Super
1I
tür 5 years from the date
of
purehase on all parts exeept batteries, and we replaee any part
whieh
l11ay
be defective under normal use.
Dal11ages
eaused by
aeeident, abuse, or faulty installation are not warranted, nor will
we be hable for injury beeause
of
mis-use 01' aecident. When
attaehing our exerciser
to
the wall bracket, make sure the wall
bracket is securely anehored; it
is
possible to injure one's self01'
another nearby person by pulling unit
off
the wall. We make no
other waITanty expressed or imphed. Do not return your
Exerciser
to
the Manufaeturer
as
our Exereiser was designed and
engineered
10
require little or no l11aintenanee. Most adjustments
ean be made
in
a few minutes by the owner.
WE
CAN NOT
ASSUME LIABILITY OF MISUSE OF EXERCISER OR
EXERCISE.
Distributcd & Mfg
By
Mini-Gym Company
4141 NE Port Dr
Lee's Summit, Mo 64064
Phone 816-795-1444 * Fax 816-795-9485
Toll Free 877-656-5496
Pat. No. 3640530
Pat. No. 3896672
Pat. No. 4041760
Pat. No. 4363480
Other Pat. Pending
Table
of
Contents
WalTanty information
Table
of
contents
Introduction
A
word
about variable speed
anel
LCDs
Suggestions for motivational worlcout
Mini-Gym
Models 190, &
101
Super
H,
Aehiever, Evaluator
Compare
strength building prineiples
Specificity
Exercises
Big
4 - Military Press
Arm
curl -upright row
Wrist curls -reverse eurls
Knee Extensions
Straight Arm Pull Down -Hip adduetion
Neck
-Leg press
Butterfly/Chest -
Rem
Deltoid -Lying Pull
Lats -Straight arm pull downs
Hamstring straight leg
Trieeps extensions -Trieeps Press down
Diagonal Cross -Seated abdominal crunch
Horizontal pulls -rowing
Abdominal horizontal press
Leg exereises
Mini-Gym
for all sports
Football training
Basketball training
Pull downs -Passing
Swimming
-Latisimus pull
The
Power
formula for swimming
Rehab exercises
Accessories
The
Inner Workings
Trouble
Shooting
Page
I
2
3
4
4
5
5
0-7
8
9
10
11
11
12
13
14
15
15
16
17
18
18
19
20
21
22
23
24
24
25
26-27
28
29
Note:
Visit
our
Website www.minjgym.eom to download: Leapcr Wall
Training
Charts,
Power
Gain Charts, & Swim Beneh Charts
2 Instruction ManIlaI -Isokinetic Mini-Gym
Introduction
The exereisers detailed in this
book
are "Isokinetie" - a prineiple
offitness
training that has many advantages over ordinaty
methods-
with none
ofthe
disadvantages. Isokineties is defined as
"accommodating resistance".
In
other words, thc exerciser
aeeommodates or adjusts to the individual and his
or
her needs.
However milch pressure is exerted
by
the IIser, whether it is
one
pOllnd
or
one hundred pounds, a matching amount
ofresistance
is developed.
The key to Isokineties is that the speed
of
exercise is prese!...
and
the aetual resistanee comes from the user.
The
only thing to
change
is
the speed at whieh
you
want to work. To
work
hm·der, slow the speed,
or
for eardiovascular strengthenillg or simulate many sports motions, do
more reps at fast speeds.
Among the many benefits ereated
by
this method
is
"maximum
resistance throughout a full range
of
motion". In other words, traditional
fonns
of
exereise
don't
allow for the fact that
your
muscles are
not
unifonnly strong in every position.
When the degree
ofresistanee
doesn't
change throughout a
partieular movement, then
allmuscles,
regardless
of
strength, are
put
under equal stress. Isokinetie exereise deviees adjust automatieally to all
movements and all individuals,
and
with evelY repetition. This makes
your workout not only effective, but safe, fast, and effieient.
It
is safe for several reasons: First, the muscle soreness that
usually aceompanies weight training programs is virtually non-existent.
With isokineties, muscles rest momentarily hetween repetitions, giving
the blood time to cleanse the lactic aeid
frommuscle
cells.
When
lowering a weight during "isotonic"
1110velnents,
ll1uscle contraction
eontinues to restriet the blood flow to muscle tissue, prohihiting the
natural cleansing proeess.
The
result is soreness. Seeond, due to the
accommodating nature
ofthe
equipment,
it's
virtually impossible to
exceed the
user's
physicallil11itations. Isokinetie equipment adjusts to
fatiguillg
l11uscle
just
as it adjusts to mllscles bllilding strength.
Workouts can
be
done rapidly beeause
oflimited
walm-up
time
necessaty with isokineties. Again,
your
workout
eould
be
preccded
by
a
ehild,
or
a professional athlete and no adjustment
of
the equipl11ent
is
necessaty. With thc Mini-Gym, no changing
ofweights
or
adjustment
of
pulleys is required as with weight machines.
Instrllction ManIlaI -Isokinetic Mini-Gym 3
A
word
about
the
Leaper
&
Super
n variable speeds
& LCDs
1t
takes only a few pounds
offorce
to
cnergize our centrifugal brake
which compresses
Dur
recording springs. This force measurement
i8
transferred
to
LeD
readouts from the potentiometer and combined with the distance
traveled for foot pounds reading
ofpower
and work.
WhCIl
comparing one
workout to another with LCD measurcmcnts, one can not exert the same amount
of
leverage or force at fast speeds as ODe can at slow speeds. (Thus, ALWAYS
MAKE
LCD
READOUT
COMPARISON
AT
SLOW
SPEED.)
When
YOll
have completed your exercise, YOLI
da
not need to turn
off
the
LCD's
as
it
will turn itself
off
automatically after 2 minutes
of
110 exercise.
Suggestions for motivation
al
workout
with
Leaper, Super
J[
&
#190
I.
Push
the
"ON"
button
2.
Ta
watch far your strength increase with each rep, pllsh the power
button and
it
will constantly show the effart you exerted on each
preceding rep. As you exercise, you can see your il11provement with
each rep, and as you fatigue, your can see the rate
of
your fatigue.
(Power
is
Force x Distanee / time)
3.
After you have done your
10,
20, or 30 or any number
ofreps,
you ean
push your wode button far your total aecumulated work (force x
distance)
Optional -
if
you would rather watch your worle llumbers as you
workout, that tao
is
a motivating workout.
4.
Push your rep button and you will see your actltal
reD
count.
5. Push your time button and you will see your actllal exercise time.
6.
Push your Ave
worle
button and you see your total work divided by the
number
ofreps
you did. Für example, 8000 work llnits divided by 20
reps, provides average
of
400 units
of
work per rep.
4
Instruction
Manual
-Isokinetic Mini-Gym
...
The Mini-Gym Models 190 & 101
In
the 1970's and 1980's this fantastic isokinetic exereiser was
used by astronauts
in
Skylab
1I
and IIl,
as
weil
as
by
most professional
athletic trainers. Sports and athletie teams
in
a hundred eountries have
used the Mini-Gym to achieve the optimum level in their eonditioning
and technique.
It
has been designed and engineered for a quick and
eonvenient workout that ean be used by allmembers
of
the average
Ameriean family.
lt
provides exereise results in halfthe time
of
eonventional weights programs and ereates little or no muscle soreness
which accompanies most weight training programs. Anyone from age 6
to
100
can use this machine safely
as
the maclline adjusts to each
individual's level
of
strength without any adjustments whatsoever.
Super
n
This
is
basically the same
as
the Model 190 and
101
but has a
larger governor that can be utilized by larger numbers
of
athletes, and
has their own wind-vane pulley which allows side pulls at any angle. All
models provide exact resistanee in the same proportion
as
the effort
exerted. One may exereise from fast speed to slow speeds. Basieally,
Super
II
provides a slower range
of
exereise for Ihe user beeause
of
its 5"
brake pads. Wall Brackets
The pictures illustrated with the different exereises in this book,
are done with all
of
our models. We use a single wall bracket for all
models (lloeation). All units can also be used
üom
f1oor.
Wall bracket for all models.
Instruction
Manual
-Isokinetic
Mini-Gym
5
Compare
the strength building exercise principles in use today.
Top
coaches, trainers, athletes, doctors, and physical therapists agree
that
Olle
is superior, 1t'8 called Isokinetics.
The principle
of
isokinetics
i8
relative!y new. It's the basis
of
an
extraordinary new line
cf
strength building equipment for athletics, physical
therapy, and consumcr use. Your
bady
consists ofhundreds
of
different
museies. Depending upan mechanical aud skeletalleverage, same are naturally
stronger than atllers.
No
matter how strang your strangest
l11uscles
are, tiley are
not uniform!y
strang
in every position.
Ta
continually excel and be a consistcl1t
winner in any event,
one
needs to develop maximum strength and power. Let's
compare
thc
different types
of
exercise programs.
I.
Isometrie Prineiplc
The
oldest
and
simplest exercise
principle is isometrics.
It
involves
applying as
much
musclliar strength as
possible either pushing or plllling an
im1TIovable object.
As
tension is
increased and maintainec1 for short
periods
of
time, one strengthens his
mllscles
at
that given point, but strength
throughollt
the
range
of
motion is
impossible and lack
of
motivation soon
tenninates
most
individllal's program.
AppUed
:EUarf.
2.
Isotonic Principle
This
form
of
exercise involves
physically lifting or plllling an object to a
predetermined position and then retul11ing
tbe object to its original position, i.e.
lifting a barbeI!.
One
is limited to the
maximum
weight
he can move at his
weakest
angle throughout the range
of
motion. This is a seriolls drawback.
Because
of
variations in skeletal leverage,
you
do
not
have equal strength
in
aH
positions throllghollt thc rull range ofa11
excrcises
YOll
perform. Thc exercise
movemcnt
is
usually crratic and unstable.
Isotonic exercises do not
n1ake
any
allowance for fatigue.
Ul1tb*llJh:!g
JbI:.h-t.!ute~
T
Speed
Irngub.r
ud
Uft,tabte
3.
Variable
resistance weight
machines
and
cam
dcvices
Because
ofthc
limitations
of
isotonic resistance as shown
in
2, some
weight m3chines have tried to get variable
resistance by adding some mechanical
features. Several weight machines add an
off-center lever
bar
that makes the weight
more as one pushes the bar through the
range
of
motion. This has limitcd value as
it increases resistance on only a few
exercises such as squats, bench press, and
sitting leg press where range
of
motion
gets stronger throughout tbe extended
movement. However, this principle is DO
good when the middle
ofthe
range is
strongest as in exercises such as curls,
knee extensions, und those utilizing the
triceps and lats. Cam devices were
...
developed
to
try to solve this dilemma.
They
made
only a slight increase
in
resistance for the middle range, but were
no help in the stronger extended ranges.
In
both instances, because
a11
individuals do not have the same skeletal
leverage, there ean be no allowance in
rcsistance for the fatigue factor.
It
is not
recommended that you use HRFS (High
Resistance Fast Speed) with these
machines as it can be velY dangerous.
Only with the Isokinetic resistance
can
all the factors be
conected
easily and
safely. Only with Isokinetic can
you
achieve this strength/aerobic workout.
4. Isokinetic Principlc
The
most advaneed
fonn
of
strength
building today involves the principle
of
isokinetics. When a true isokinetic
exerciser such as the Mini-Gym is
used, resistance equal to the force
being exerted
is
instantly and
automatically developed throughout
the full range
of
the exercise being
performed. In other words,
if
an
exercise involving your wrist is used
and you
eXe!1
live pounds
of
pull
with
YOUf
hand, the
Mini-Gym's
patented isokinetic exercise system
will automatically develop exactly
five pounds
of
resistance. And,
if
during some pOliion
of
the same
exercise, musc1es in the
ann
are
placed in a position so 50 pounds
of
pu11
or pllsh is being exerted at any
given moment, a Mini-Gym
Isokinetic exercise unit will instantly
and automatically adjllst
itself
to
50
pounds
of
resistance.
With
the Mini-
Gym, the amount
of
isokinetic
resistance created always equals the
amount
of
force being applied
pound-
for-pound, ounce-fm·-ounce.
There is no other type
of
exercise
which allows individuals to
work
at
HRFS
(High Resistance
Fast
Speeds).
Working
at fast speeds with
heavy
weights is very dangerous.
Working
with light weights at fast speeds is
of
little value because tbe resistance
becomes a ballistic missile. In
comparison, Mini-Gyms provide
hundreds
of
pounds
of
resistance in
less than
011e
second, and
one
may
do
20 or 100 repetitions in rapid
sueeession without the danger
of
falling weights. Lowering
ofweights
(eccentrie contraction)
1S
great
for
"Body
Builders",
but
there are few,
if
any, athletic events
where
on
needs
the strength
"coming
down".
Nevertheless, the
same
musc1e
groups
are used positively, as weIl as
negatively. Isokinetic resistance will
not replace weight training,
but
it
will do
much
for you that weights
can't
do.
lIowe
.....
'
ThroaC.
FII11R
..
,.
CoatroU
...
8
......
...
AppU'"
Elfort
•
...
MII.hIaC
Re.bha.e
...
Instruction
Manual
7
Specificity:
Work
fast
to
be
fast
This
is
the
1110St
important
article
far
coaches
and
athletes
to
read
in
this
instmction manuaL Recently, with fast speed isokinetic resistance, some
startling discoveries have come out
of
exercise physiology laboratories.
Everyone's
l11uscles
are
made
afa
mixture
oftwo
types ofmuscles
fibers: red (slow twitch) fibers and white (fast twitch) fibers.
Each
individual
is
bom with a cCliain proportionality
of
these fibers
and
this
balance cannat
be
changed
by
training or any other meaus, but
YOll
can develop the
Olles
you have.
Athletes who have a large proportion ofwhite fibers (fast twitch)
are
usually
gooel
sprinters whereas indivicluals
that
are
gooel
distancc
runners
usually have larger quantities
of
red muscle fibers (slow twitch).
The white fibers are markedly different than the
red
in
that they are
adapted far fast movements and quick energy release. They tire quickly
and
are
used
in
activities such
as
sprints, explosion offthe line
in
football
and
thc
verticaljump
in
basketball. Red fibers (slow twiteh) on the other hand,
are
used
in
endurance activity such
as
the
mile
run,
01'
an11
wrestling.
To
increase
the
size (hypertrophies)
ofthe
red fibers in proportion
to
the white
may
improve
endurance
ofthe
l11uscle,
but
impair
its
quickness qualities.
Every sport must have a combination
of
both.
However, most athletes
are
lacking
in
quickness
rather
than
endurance. The way
to
improve
upon
this
fast twitch
01'
white
l11uscle
fiber
is
to
c10sely simulate
the
particular
sports
aetivity with HRFS (High Resistance Fast Speed exereise). This
is
easily
aecomplished with the variable speed governor on every Mini-Gym.
The
major
advantage
for
an
athlete
to
exercise isokineticly
is:
thc
ability
to
deve10p
power
and
strength
throughout
the
full
range
of
motion
and
develop those motions speeifieally
for
the
exact sports motion
neeclecl
by
the
athlete;
to
be able
to
exercise those motions with HRFS thereby enlarging the
white museIe fibersj
thus
increasing
the
speed potential
of
the
muscle.
The Mini-Gym
with
fast speed
wor1e,
more
than'any
other
piece
of
training equipment,
trains
the
museies
to
reaet
quicker
and
faster.
Power
is
developed with HRFS onee
yotl
have mastered the teehnique.
8 Instruction Manual -Isokinetic Mini-Gym
Big4
With
feet
on
base, in
squat
position,
head
up, arms straight, seat
down,
back
straight (pie I & 2). Pull
up
and
keep
an11S
straight, until
knees are straight (pie 3),
then
bend
elbows (pie
4)
and
pull
up
to
chin
(pie 5) with elbows
high
and rotate
handle
to military
press
(pie 6).
Go
eompletely up on toes, then
back
to starting position.
Back
must
be
maintained in straight position
throughout
fhll exereise.
The
"Big
4",
proceeds as
one
continuous exercise
and
works
all four
major
muscle
groups. This exercise can also
be
done
as
individual
movement;
i.e. leg
.row and mililiu-v
2 3
4 5 6
Military Press
With
feet on foot
pads
and handle in
both
hands
at
chinlevel.
Press
directly upwards until arms are extended.
9
Arm Curl
With feet securelyon foot pads, palms up, hold handle elose
to
body. Bend elbows and pull handle
to
shoulder to eomplete flexion.
This strengthens and
fin11S
bieeps. The single
an11
eurl exereise ean be
done with
stÜTUP
handle. All these exereises ean be done
in
a fast
continuous workout
Upright Row to Military Press
With feet seeurelyon foot pads, pull upwards, keeping handle
elose to the body. Complete the movement to chin with elbows high
(pie2). This exereise ean eontinue overhead to a Military Press
in
one
eontinuous motion (pie 3). This strengthens,
fin118
shoulders,
an118,
wrist, and upper hody.
2 3
10
Instruction
Manual-
Isokinetic Mini-Gym
Wrist Curls and Reverse Curls
Plaee
forean11s
on thighs, with
ll11derhand
grip and pull to ehest
area.
Forean11s
on thighs and grasp handle for reverse eurls. With palms
down and flex wrist
far
as
possible.
Knee Extensions
Sit ereet
in
achair
or on a beneh and
1'1
ace towel or pad under
knee and use optional foot strap. Exereise quad
fi-om
80° to full
extension
of
180°.
Exereiser ean be anehored under
achair
or
to
a wall,
or another person standing on the Mini-Gyms foot pads.
Straight Arm Pull Up
Instruction Manual -Isokil1etic Mil1i-Gym
11
Straight Arm Pull Downs
Keep elbows straight and pult down to hip with maximum effort.
Works anns, back, and ehest area.
Hip Adduction and Abduction -Leg Kicks
Standing
to
sidc
of
exerciser, attach optional foot strap to ankle.
Stabilize yourselffrom wall. Do one leg cross over other leg and pult
to
side
as
far as possible. Change positions and exercise olher leg. Firms
hip and thighs.
12 Instruction Manual -Isokinetic Mini-Gym
""'
Neck Exercise
Use optional head strap; can be done
in
all 4 directions from floor
or wall. Neck muscles are especially vulnerable to injmy
in
football
games. This exercise should be done carefillly by sedentary individuals.
Leg Press
With feet on foot pads, squat position; head up, arms straight, seat
down, back straight lly to keep handle between knees. Keep arms and
back straight, press with legs bringing body to a vertical position and
tlY
to
keep handle between legs. Go completely up on toes, isolating leg
l11usc1es.
Instruction Manual -Isokinetic Mini-Gym
13
Butterfly/ehest Developer
Use option
al
bridle handles. Stand with baek to unit so that
puH
is
about ehest high. Extend arms straight to sides with palms faeing
fOlward.
PuH
arms together
to
an are
in
front. Works ehest, shoulders,
and arms.
ean
also be done bending at waist and pu
Hing
downward.
Deltoid Shoulder Developer
Use optional bridle handles. Stand faeing the exereiser about ehest high.
Extend arms straight from shoulder width with palms faeing backward.
PuH
hands back in are to sides. Works baek, shoulders,
and
anns.
Lying Pull Over
With body in a horizontal position, with palms up. Keep arms and
elbows straight, pull to hips. Finns back, shoulders, and upper
am1S.
Fil1111y
seeure exereiser to wall to prevent injury.
14 Instruction
Manual-
Isokinetic Mini-Gym
Squats with 2 Mini-Gyms
Anehoring 2 Mini-Gyms
to
a floor base and using our Power Bar
or Leaper Pads, makes
an
Isokiuetie Power Raek. This permits both
Olympie and power lifting with the advantages
of
Fast Speed
movements.
Sit below exereiser and
puB
optionallats bar behind head with
hands eompletely extended. Keep body straight,
puB
down far
as
possible. Probably best
to
set slow govemor speed on exereiser. Fim1s
back, anns, and shoulders.
Hamstring Straight Leg
Use optional foot strap and maintain straight leg. This isolates
gluteus and hamstring muscles.
00
both legs.
Instruction Manual -Isokinetic Mini-Gym
15
Standing Triceps Extensions
Standing on exerciser foot pads, with palms facing upwards, grip
bar with fingers (not palms) and keep the elbows from eoming out
to
the
sides as you press the bar upwards and behind the head. For reverse
trieeps extensions do the same as abovc except start with palms faeing
down. Works triceps, forcarms and shoulders.
Triceps from Wall
With bar
in
fingers (not
in
palms) palms faeing down, hold elbows
stationary and close to body prcssing straight down, trying not to pull bar
towards lower body. Reverse trieeps
is
rcpeated the same exeept the
palms face upright.
16
Instrnction
Mannal-
Isokinctic Mini-Gym
Diagonal Cross
Use
stiITUP
handle. Exerciscr on wall above head, keep the legs
straight, pull
to
opposite side
of
body to touch toes. Change positions
and
rull
other
an11
to touch opposite toes. Works ehest, hip.
Pectoral Developer
The pectoralmuseles can be
fin11ed
exereising as shown. Keep
aml straight. Pull
to
front
of
chest. Can also
be
done from a seated
position.
Seated Abdominal Crunch
Grasp handle behind neck, keep back straight and elbow pointing
forward. Exhale as yon
puH
ehest
to
knees. Do not rest handle on neck.
Firms midsection
Instruction
Mannal-
Isokinetic Mini-Gym
17
Rowing
Witb cxcreiser seeured against wall and feet against foot pads.
00
rowing exereise to mid seetion. Also one ean eontinue witb body
reelining to floor and bring handle over head until arms lock out at full
extension.
Abdominal Horizontal Pull
With exereiser seeured
to
low wall bracket, lay on floor with
head in direetion ofunit. With
an11S
eompletely extended, grasp handle
and pull to hips without bending elbows. Make sure unit
is
secure
to
wall to prevent injury.
18
Instruction Manual -Isokinetic Mini-Gym
Caution:
These exereiscs,
as
with all exereises, must be perfon11ed witb eare
when the range ofmotion allows the exereiser to move
up
fi-om
tbc wall
bracket. Sinee the exereiser "drops" into the wall bracket, eare must be
taken when
it
is
possible to pull tbe exereiser
up
from its bracket.
Straight Leg Exercise
Plaec the exereiser on low wall bracket. Use optional foot strap.
Begin exereise witb leg straight and mise leg up.
Pullleg
to the floor,
firm's backside
of
ealf, thigh, hip, and lower back musc1es
Bent Leg Exercise
Using optional foot strap, begin exereise with
k11ee
flexed. Push leg
out from body, similarly to bicycling.
Firn1s
legs and hips; da both legs.
Instrnction Manual -Isokinetic Mini-Gym
19
Mini-Gyms for all Sports
There are hundreds
01'
exercises with the Mini-Gyms that
strengthen the athlete's range
ofmotion
as weil as dcveloping the
"Muscle McmOlY", All sports take strength and hand-eye coordination.
The Mini-Gym can provide fast or slow speed resistance through a full
range
of
motion'
for specific sports motions.
r
Football
Fast speeded workouts are important for most sports to develop
power
in
legs and arms. For pure power, athletes need to use 100%
of
there ability for power flashes i.e.(nmning backs, linemen, kickers,
quarterbaeks). The Mini-Gym workouts are especially impOliant during
"in-season" training. Little or
110
lTIuscle
soreness is experienced as the
blood flows between reps (rather than the muscle being constricted with
both eecentric and eoncentric work as with weights). This high-intensity
training is the optimum way to develop fast-twitch white muscle fibers,
developing powerful explosive movements. White quick twitch muscle
fibers ean produce 30-70 twitches per second which most athletes need
in
games.
Instruction
Manual
-Isokinetic Mini-Gym
21
Mini-Gym
for
Basketball
Training
Junior athletes
to
NBA pros
a11
bencfit from using the lsokinetie
resistanee to improve explosive power and quickness forjump shots,
rebounding, passing, dunking, and changing
of
direetion skills.
22
Instruetion
Manual-
lsokinctic Mini-Gym
r
PuH Downs
after
Rebounding
Fast speed resistive exereise with Mini-Gyn1S
is
only possible
beeause there
is
no
negative resistanee. This fast speed exereise
develops more quiekness and muscle memory, not possible with usual
weight training strengthens arms, shoulders, and upper arms.
Passing/Dribbling/Shooting
An optional basketball attaehed to the Mini-Gym (fast speeds)
develops stronger hands, wrists, and shoulders for the all important
passmg game.
Be speeific...quiekness
is
developed simulating the actions that are
part
ofthe
game; shooting, dribbling, and ean be simulated with Mini-
Gyms.
Shooting Dribbling
Instruction
Manual
-Isokinetic
Miui-Gym
23
The
Power
formula for Swimming
1.
Power = Work Work = Force x Distance
Therefore: Power =Force x Distance/tillle
Velocity =Distance/time
Power = Force x Veloeity
or
Power = Speed x Strength
2.
Teehnique
is
the foundation and starting point
of
any sport
or
exereise. Research shows that strength illlprovements are
speeifie
to
the
f0I111
and the speed
of
training that was used for
its development. That is, fast speed isokinetie (raining.
Latisimus PullIRotator
Cuff
The latisimus
pu11
and the arm rotator exereise are the (wo
of
the
best exereises for the swinul1er
to
improve their arm strength and
develop a strong and efficient pul!. With Isokinetie Mini-Gyms, we
measure, monitor teehnique and develop more power.
Swim Beneh
By attaching 2 Mini-GYllls
to
a wa11makes for
aperfeet
swim
beneh to analyze strokes technique and develop power with endurance.
The Mini-Gyms provides resistanee that is similar
(0
wa(er resistanec
because with additional effort one receives proportionate exact resistance
and it adjust as one fatigues. With our eleetronie LCD models, we
measure power values on eaeh stroke, and continue measuring work for
the ihll workout time. Our full Swim Beneh adapts
to
2 #190 or 2 #101.
Our sliding pulley
pen11its
swimmers
to
do a wide sweep in their
training. Note: When using 2 Mini-Gyms offwa11
or
on swim beneh,
make sure both exereisers are set on same speed as our speed Ilumbers on
24
Instruction
Manual
-Isokinetic
Mini-Gym
r
Rehab
Exercise
The Mini-Gyms aeeommodating resistance exereiser permits 5 lb
pu11
to
hundreds
of
pounds resistance. Literally hundreds
of
exercises ean be
perfol111ed
through every range
of
motion with resistanee whieh matches
effort
of
the user. Amputees, stroke, hip and knee injuries ean use the
Mini-Gym and expect
to
receive results. "lfYOli can
1I1ove
it
...
YOIi
can
Instruction
Mauual
-
lsokinetic
Miui-Gym
25
Accessories r
Visit our website
at
www.minigym.com.
95 Extra wall bracket for Mini-Gym 190 &
101
200 Extra wall bracket for Super Il, Achiever, & Evallwtor
100 Velcro ankle strap with 0 ring
125 Basketball strapped with 0 ring attaehment
130 Foam Padded 12" handle with eye bolt
135 Brid1e handles
140 18" rotating handle
....
__
.........
~
145
36"
handle (lats)
ISO
Rowing or Swim handle
26 Instruction Manual -Isokinetic Mini-Gym
155 Wide base (for Mini-Gyms 190 & 101)
160 Pulley (use with wide base tor
leg press, cuts speed
Y,
,
for models 190 &
10
I)
165
Swim paddle
170 Velero single
am1
shiver strap with 0 ring
185
Leaper pads for all models
(Pulley and wide
base sold separately)
195 Padded strap for head
or
foot with 0 ring
Instruction Manual -Isokinetic
Mini-Gym
27
The
Inner
Workings
of:
~---
Sma11
Sprocket
_--(invlPl11nT
Boll
Nut
Govemor
Boll
Weight
Weight
Plate
M8lso111te
Brake
Pad
Hole
Dom
Washer
Large
Hole
Domed
Washer
Masonite
Brake
Pad
Weight
Plate
Bolt
Governor
Bolt
Nut
Chain
s-:-----~;m:l11
Sprocket
28
Instruction
Manual-
Isokinetic Mini-Gym
Mini-Gym
Users
Trouble Shooting/Maintcnancc
We
have
manufactured our Mini-Gym exercisers for 40 years that require
little 01' no adjustment what-so-ever. But, in the event
YOLI
feellike
YOll
have
developed a problem, best
to
callus
Toll Free 877-656-5496 or email
[email protected]!gY.!1.1:
..
gg.ffi· Our 40 years has given us these suggestions für users.
1.
The
ultimate resistance/wear faeter ends at Dur masonitc brake pads.
Our
stee! washers are spinning against these pads, but thc mllmmt
ofwear
on
these pads
is
little to none. But, only in the event YOli ever have vibration
in our centrifugal brake mechanism,
da
only 2-3 drops
of
transmission oi!
or cutting oil
on
the top
of
brake pads. Tbis may happen because
of
dirt
accumulating,
but
tbis oil always smoothes
out
the excessive governor
vibration. Do not use lubricating oil.
2.
Our
cartridge clock spring tImt returns the rope requires no maintcnance
and usually Jast a lifetime.
3. After so
me
use, the speed controllmob on Model
11101
ami
11190
can
slightly
move
(as you exercise) from fast to slow speed. In this event"
turn unit on its siele with speed Imob up, with PhilJips screw driver,
tum
both screws inside speed
controllmob
Y4
turn clockwise, then try
exerciser again to see
if
cxercise speed holds.
If
not, do only
Y4
turn
again. Tightening these screws too
l11uch,
will lock excrciser totally. In
that event,
back
off
the screws slightly and try exercise again.
4. Batteries usually last 2-3 years,
but
when changing tbe AA battcries, take
4 screws
off
ofmetal
face plate
anel
batteries are exposed and can be
easily replaced.
It
is not necessary to take cover
off
exerciser to do this.
5. Should you
talee
cover
off
of
Super II model, tln-screw speed control
knob (countcr-clockwise), then spread cover and
rel11ove.
H's also
necessary to take the 2 bottom screws on each side
frol11l11etal
foot plate.
6.
Our
rope is 900lbs test nylon rape, and should last most users a lifetimc.
In thc event it needs to be replaced, it can be ordered from US.
If
purchasing at a hardware store try and get soft solid braid polyester
Y4
x
8ft long. (not cotton rope)
7. When attaching wall brackets to wall, make sure to ltse long cnough
screws to anchor to wood studding.
lt'
...
usually best to use flat headed
screws on bracket
ofModel
11101
's
and
11190.
Ifaneboring bracket to
conerete block wall, it
is
best
to
go thm wall witb long bolts
ami
lock on
back side
of
wall.
8.
To
change speed
on
Super II exerciser, push
in
on speed contral knob and
turn.
9.
Speed adjustments. When using 2 Mini-Gyms
1/10
I or
11
J90 on a Swim
Bench
or a wall, it is sometimes necessary to adjllst the speed contral
lcnobs.
It
maybe necessary to adjllst the speed settings on one unit to
mach
the other lInit. Each lInits speed is true within itself, but they may
not match another
unit's
exact speed setting.
This manual suits for next models
2
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