Isokinetic Mini-Gym 100, Mini-Gym 101, Super II Instruction Manual
I
SO
I<
I N
ET
I C
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 self 01'
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
minigym@gmail.com
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 "iso tonic"
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, AL W A YS
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 half the time
of
eonventional weights pro grams 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 pro grams.
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
iso tonic 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
paten ted 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
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