Dip Station
14
Technical Support 0800 440 2459
Dip Station
15
www.goldsgymfitness.com
Parts ID
PART NO.
DESCRIPTION
QUANTITY
1
MAIN BASE
1
2
LEFT SUPPORT
1
3
RIGHT SUPPORT
1
4
UP SUPPORT
1
5
HANDLE BAR
2
6
BACKREST SUPPORT
1
7
BACK REST
1
8
ARM REST
2
9
END CAP
2
10
QUICK RELEASE PIN
1
11
HANDLE CAP
4
12
RECTANGULAR END CAP
2
13
SQUARE END CAP
1
14
SQUARE BUSHING
2
15
BOLT M8x20
2
16
BOLT M8x70
4
17
BOLT M10x20
4
18
BOLT M10x85
2
19
BOLT M12x20
2
20
SQUARE NECK BOLT M10x65
4
21
WASHER 8mm
6
22
WASHER 10mm
12
23
WASHER 12mm
2
24
NUT M10
6
Warm Up
Warming Up
It is important to warm up before exercising to prepare your body for the workout it is about to do.
The first phase of a warm up is to increase your heart rate and get blood pumping around your
body faster. Choose an activity which will warm up the same muscles you are going to use during
your workout.
1. 5-10 minutes heart rate raising activity
2. Static stretching
3. Workout
Stretches
Hold each stretch for about 30 seconds. Stretching should not hurt; only stretch your muscles
to as far as is comfortable. If you have a tight or previously injured muscle stretch the affected
muscle group within the warm up. Do not perform any sudden movements while warming up.
Cool Down
Following your workout you should carry out a cool down.
This should gradually bring your heart rate back to a resting level. To do a cool down perform an
activity of your choice at a low intensity e.g. a steady 5 minute jog. This should be followed by
static stretches, similar to those in the warm up. Again, hold each stretch for 30 seconds.
Side
Stretch
Arm
Stretch
Hamstring
Stretch
Groin Stretch
Calf Stretch
Quad
Stretch
