Torso Track Torso Track 2 Owner's manual

Brand: Torso Track

Model: Torso Track 2

Category: Fitness, gymnastics & weight training

Type: Owner's manual

Torso Track Torso Track 2 is a versatile fitness equipment that provides a comprehensive workout for your abdominals, shoulders, and back. It allows you to start at a comfortable level and gradually increase the intensity as your strength improves. The unique design of Torso Track Torso Track 2 makes it suitable for both beginners and experienced fitness enthusiasts. It's easy to set up and comes with clear instructions for use. The included exercise chart provides guidance on various exercises that can be performed on the equipment.

For maximum effectiveness

and safety, please read this

Owner's Manual before

using your Torso Track 2.

Introduction ......................................................2

Important Safety Tips .........................................3

Product Specifications ........................................4

Set Up ..........................................................5-6

Starting Out ......................................................6

Proper Position .................................................7

Exercises For The Torso Track 2 ..........................8

Muscle Strengthening Through

Positive & Negative Contractions..........................9

Reverse Resistance Training................................9

Frequently Asked Questions...............................10

Inspection And Maintenance..............................11

Exercise Data Chart ...................................12 -13

U.S. Patented #D439,291. Made in Taiwan.

No part of this booklet may be reproduced or utilized in any form or by any means

electronic, mechanical or otherwise without the express written consent of the

TABLE OF CONTENTS

INTRODUCTION

Dear Customer,

Let me begin by congratulating you for choosing Torso Track 2. By purchasing

this incredible piece of fitness equipment, you’ve made the commitment to get fit

by tightening and toning your abdominals as well as your upper body.

Torso Track 2 gives you an easy to use workout. This is one fitness routine that

easily adapts to just about everyone’s busy lifestyle and provides one of the

most comprehensive workouts for your abdominals, as well as for your shoul-

ders and back.

Torso Track 2 is for anyone to use – no matter what your fitness level. The

unique design allows you to start at a point that’s most comfortable for you – and

then helps you gradually advance as your muscle strength increases. Whether

you’re a beginner or a pro, the Torso Track 2 is versatile enough to

provide an effective workout.

Take a few minutes now to read through this Owner’s Manual. You’ll learn how

easy it is to set up your Torso Track 2, how to care and store the unit, and how to

get the most benefit from your workout. Be sure to keep this manual handy for

quick reference whenever you need it.

Thank you for placing your confidence in us and Torso Track 2. You’re on your

way to a stronger and healthier you, so get started and stay with it. But most of

all, have fun too!

As always, you have our personal assurance that we want your complete

satisfaction. After all, your success is our success, too!

Customer Service

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program appropriate for your age and physical condition. This is especially im-

portant if you are over age 35 or have pre-existing health problems.

 Stop exercising immediately and consult

your doctor if you experience pain or tightness in your chest, irregular heart beat,

shortness of breath, or if you feel faint, nauseous, or dizzy.

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commercial or institutional use. Use only as instructed. 

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 Do not use this equipment unless all moving parts are working

properly.

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sult in injury.

IMPORTANT SAFETY TIPS

WARNING

YOU AND OTHERS CAN BE SERIOUSLY INJURED OR DEATH MAY

RESULT IF WARNINGS ON THE EQUIPMENT AND IN THIS

OWNER’S MANUAL ARE NOT FOLLOWED.

Handle bars with

foam handle covers

Carriage cover

Tension cords (2)

Adjustment Buckle

Kneel pad

LENGTH: 47-1/2”

WIDTH: 20”

HEIGHT: 5”

WEIGHT: 12 lbs.

MAX. USER WEIGHT: 300 lbs.

PRODUCT SPECIFICATIONS

Installing the Handle Bar is easy. Simply follow the instructions below.

1. Pull the product out of the shipping box. Remove all packaging materials.

2. Lay the Torso Track 2 flat on the floor. Make

sure you have plenty of space on both ends

of the product.

3. Turn the unit over so that it rests on the car-

riage cover. Remove the thumbwheel screw

located in the handlebar tube by turning it

counter-clockwise with your thumb and

index finger.

4. (a) Place Handle Bar through the tube, aligning the hole on the bar, with the

hole on the tube. (b) Insert the screw through the holes and turn clockwise to

securely fasten the Handle Bar into place.

5. Turn the unit back over so that it sits firmly on the floor, resting on the feet.

Slide foam grip(s) onto the Handle Bar as shown. Moistening the bar with a lit-

tle water will help the foam grip(s) to slide on easier.

Align holes

4(a)

4(b)

IMPORTANT: THUMB-

WHEEL SCREW MUST FIT

THROUGH THE HOLE IN

THE HANDLE BAR AND BE

SCREWED IN COM-

PLETELY SO IT DOES NOT

INTERFERE WITH TENSION

CORDS.

SET UP

3D VIEW

WARNING

KEEP HAIR, FINGERS, LOOSE CLOTHING, CHILDREN AND PETS AWAY

FROM HINGES AND OTHER MOVING PARTS TO AVOID SERIOUS INJURY.

It is vital that when you start exercising with the Torso Track 2, your back is in

the correct position. Follow these important steps to ensure the most effective

workout.

1. Try to tuck your stomach muscles in toward your back as shown in the photo

below. This will reduce the risk of “sway back,” where your back becomes

hyper-extended. Performing exercises on the Torso Track 2 without the proper

positioning may cause unnecessary back strain. REMEMBER: always tuck

your stomach muscles in toward your back before beginning to

exercise to avoid potential injury.

2. Get onto your Torso Track 2 by kneeling down on the kneel pad and grasping

each end of the handle bar. $02/$1' 16-2/! ")(0.-0(1(-,$#./-.$/*6

3. Keeping your toes pointed downward in contact with the ground, slowly glide

forward on the Torso Track 2. Move the handlebar carriage forward along the

track until it is approximately 1” away from the other end of the unit. At this

point your body will be fully extended, but your back should remain straight.

4. If you are not fully extended, the kneel pad is positioned too close to the unit.

Move the pad back by adjusting the buckle until you can comfortably extend

your body along the unit to just before the point of contact on the other end.

5. Hold your body fully extended for 2 counts and slowly return the carriage to its

starting position. Repeat each repetition in this way.

6. Perform your movements on the Torso Track 2 in a smooth, controlled man-

ner. Never extend the handlebar carriage using too much force and “banging”

it against the other end of the unit. Avoid rocking on your knees and lifting your

feet off the ground. This will help keep your body in a more stable

position as you exercise.

The most important thing to remember when using your Torso Track 2 is to keep

your back positioned as straight as possible. Tucking your abs in toward your

back before you begin exercising will help you stay in this position. 

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Proper

back po-

sition

Improper back position

PROPER POSITION

6. When you begin to use the Torso Track 2,

you will be able to adjust the position of

the kneel pad to accommodate your

height. Simply adjust the kneel pad

position with the adjustment buckle.

7. Your Torso Track 2 is assembled with

tension cords already locked in place.

In the event that they would be disengaged,

slide handle bar carriage down towards

kneel pad. Pull up the end cap of the first

tension cord and push down in the slot

indicated until it slides into place. Repeat

this process for the other cord. You will use

both tension cords when you begin exercising

with Torso Track 2. As you gradually increase

your muscle strength, you can decrease the

number of cords you’ll use to get a harder workout.

YOU ARE NOW READY TO USE

YOUR TORSO TRACK 2.

Please read the following sections to learn about the correct body position

and most effective way to workout on your Torso Track 2.

Adjustment

Buckle

Tension

Cord

Wear athletic shoes and comfortable lightweight clothing when exercising on the

Torso Track 2. Do not exercise barefoot. Check your Torso Track 2 before each

use to ensure that all the parts are in place and working properly (see page 11

for details on Inspection and Maintenance).

Begin using your Torso Track 2 with both tension cords affixed. The cords control

the forward motion out and resistance of force back. As you increase your

strength, you will be able to reduce the number of cords you use during your

workout. As a result, you’ll feel soreness in these muscles until they begin to

strengthen. In most people this is going to be the abs, but it could also be the

chest, shoulders, arms or back.

REMEMBER: the +-/$ cords you use, the $ 0($/ it is to

perform the exercise. The %$4$/ cords you use, the more

#(%%("2*1 it is to perform the exercise.

STARTING OUT

One of the basic principles of strength training is that you must tear down muscle

in order to build it back up stronger than it was before. When a muscle contracts

during exercise, it lengthens or shortens. This is known as negative or positive

contractions. During the return to the starting point, the muscle is still contract-

ing, but it is now shortening. This phase is the positive contraction. It is during

the negative phase that it becomes much more effective to break down fiber,

while it is stretching and contracting. Most people rush through the negative to

focus on countless repetitions of the positive, missing out on the benefits of neg-

ative contraction.

The Torso Track 2, however, works on the principle of the “active negative,”

by making the first movement of the exercise the negative phase of muscle

contraction. That means you begin tearing down muscle fiber right away, and

then begin building it back up. The muscles involved in the initial active

negative during a Torso Track 2 workout are the upper, middle and lower

abs, the latissimus dorsi (lats), deltoids, and the lower trapezious (traps) and

triceps. By focusing on the negative contractions when you begin exercising

on the Torso Track 2, these muscle groups will respond almost immediately.

The Torso Track 2 is so versatile, it can help you attain higher levels in your ex-

ercise program to achieve even greater results. With Torso Track 2, you can per-

form reverse resistance exercises to further enhance your workout.

Reverse resistance training works in the following way. Once you have reached

the Advanced level of training as outlined in the chart on page 8, you will be ex-

ercising without the help of the tension cords and thus, the greatest amount

of resistance. The next step is to work your muscles just to the point of fatigue,

and then continue to workout with the aid of both tension cords to reduce the re-

sistance. Here’s an example of a workout using reverse resistance training:

1. Perform one set of as many repetitions as you can tolerate for 2 minutes using

0 tension cords.

2. Just before your muscles reach the point of fatigue, adjust the Torso Track 2

by adding 1 tension cord and go for another 2 minute set.

3. Again, just before your muscles reach the point of fatigue, add another

tension cord and workout for 2 more minutes.

Remember, each time you add a tension cord, you are reducing the amount of

resistance and therefore making it easier to workout. You’ll continue to build

muscle strength.

MUSCLE STRENGTHENING THROUGH POSITIVE

& NEGATIVE CONTRACTIONS

REVERSE RESISTANCE TRAINING

Your unit has been designed to give you one of the most complete abdominal

workouts that you can get from one machine. You can tone your upper torso

muscles to be in the best shape ever. You can workout on the Torso Track 2

based on your own personal schedule, whether that means exercising in the

morning, evening or splitting your workout between those times. In any case,

we recommend the following training sessions so that you can quickly and effec-

tively achieve your desired results.

EXERCISES FOR THE TORSO TRACK 2

SETS

REPS

DAYS

# OF TENSION CORDS

3 days per week

increasing to 5 days

as muscle strength increases

3 days per week

increasing to 5 days

as muscle strength increases

3 days per week

increasing to 5 days

as muscle strength increases

Ultimate Goal!

BEGINNING

TRAINING

INTERMEDIATE

ADVANCED

EXPERT REVERSE

RESISTANCE

set

with

each

change

tension

cords

As many

as tolerated,

just to the

point of

fatigue

begin with: 0

then: 1

end with: 2

INSPECT YOUR TORSO TRACK 2

PRIOR TO EACH USE

Before using your Torso Track 2 for your workout session, be sure to make the

following inspection:

• Make certain the equipment is fully opened and sitting on a solid level

surface with plenty of clearance on all sides.

• Check that the tension cords are attached securely into position on

the unit.

• Check that the tension cords are traveling correctly in the pulleys on

the underside of the carriage.

• Make sure the handlebar is properly affixed to the carriage and the

thumbwheel screw is tightly fastened.

• Be sure the kneel pad lies flat and is positioned firmly in place and the buckle

is secure (in down position).

ROUTINE MAINTENANCE

• Wipe down your Torso Track 2 after each use with a clean, damp (not wet)

cloth. Do not leave towels or workout clothing laying on the equipment.

• Periodically check the following parts for signs of fraying or other wear: the

tension cords, the carriage, the wheels, the carriage cover and the kneel pad.

If a part needs replacement, do not use the equipment until it is repaired.

STORING YOUR UNIT

Store your unit after each use in an area away from children and high traffic

areas. You can store your unit in a closet or under a bed.

INSPECTION & MAINTENANCE

Q. How many tension cords should I use during my workout?

A. Until you determine your level of fitness, we recommend everyone begin

with both tension cords connected. If, the day after you workout, you are not

experiencing any muscle soreness, then you may decrease the number of

tension cords one at a time for a harder workout as your strength gradually

increases. The ultimate goal is to be able to perform your exercises without

the assistance of any cords. But, start out easy in the beginning, and then

increase the level of your workout as you build your muscle strength.

Q. How do the tension cords work?

A. By providing a counter-resistance force to your body weight, they make it

easier to do the exercise until you become stronger. The +-/$ cords you

use, the $ 0($/ it is to perform the exercise. The %$4$/ cords you use, the

more #(%%("2*1 it is to perform the exercise.

Q. What if my stomach hurts too much once I begin my exercise

program. Am I working out too hard?

A. There is always a fine line between not working out enough and working out

too much when you first begin an exercise program. That’s because when

you’re just getting started, there are certain muscle groups that may be

weaker than others. As a result, your muscles will feel sore in the beginning

but should not hurt. A good rule of thumb when starting out on the Torso

Track 2 is that if you don’t feel a soreness in your abdominals, you probably

have not done enough repetitions. Once your muscles become stronger,

you’ll feel less soreness. But remember, never exercise to the point that

you’re so fatigued, you lose proper position and over-exert

yourself. This could lead to potential injury. We want you to get the most out

of your Torso Track 2 workout, so begin exercising at a steady pace.

FREQUENTLY ASKED QUESTIONS ABOUT

THE TORSO TRACK 2

EXERCISE DATA CHART (UPDATE ONCE A WEEK)

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EXERCISE DATA CHART (UPDATE ONCE A WEEK)

Use this chart to keep track of your progress over time. Before writing on

this, make as many copies as you think you’ll need. We suggest you keep

these in a notebook. You will find it both informative and motivational to look

back at what you’ve done, and this data will help you to chart future fitness

goals as you progress.

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

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_______________

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Torso Track Torso Track 2 Owner's manual

Brand: Torso Track

Model: Torso Track 2

Category: Fitness, gymnastics & weight training

Type: Owner's manual

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Torso Track Torso Track 2 Owner's manual

Torso Track Torso Track 2 Owner's manual

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