SUGGESTED STRETCHES
The following stretches provide a good warm-up, or cool-down.
Move slowly as you stretch-never bounce.
HAM STRING STRETCH
Sit with one leg extended. Bring the sole of the opposite foot
toward you, resting it against the extended leg's inner thigh.
Stretch toward your toe as far as possible, hold for 15 counts,
then relax. Repeat three times for both legs.
Stretches: Hamstrings, lower Back and Groin
INNER THIGH STRETCH
Sit with the soles of your feet together and knees
pointing outward. Pull your feet as close into the groin area
as possible. Hold for 15 counts, then relax.
Repeat three times.
Stretches: Quadriceps, Hip Muscles
TOE TOUCHES
Standing with your knees slightly bent,
slowly bend forward from the hips.
Allow your back and shoulders to relax
as you stretch down toward your toes.
Go as far as you can and hold for 15 counts,
then relax. Repeat three times.
Stretches : Hamstrings, Back of Knees, Back
QUADRICEPS STRETCH
With one hand against a wall for balance, reach behind you and
pull up your foot. Bring your heel as close to your bottom as possible.
Hold for 15 counts. Repeat.
Stretches: Quadriceps, Hip Muscles.
CALF / ACHILLES STRETCH
With one leg in front of the other and arms out, lean against the wall. Keep your
back leg straight and back foot flat on the ground; then bend the front leg and
lean forward by moving your hips toward the wall.
Hold, then repeat on the other side. To further stretching of the Achilles tendons,
slightly bend the back leg as well.
Stretches: Calves, Achilles Tendons, and Ankles.
- 21 -
WARM - UP
WARM - UP GUIDELINES
Warming up is an important part of every workout. Warming up prepares the body for
more strenuous exercise by: increasing circulation, delivering more oxygen to the
muscles, and raising the body temperature.
Summary of Contents for TG-520
Page 1: ...TG 520 Owner s manual TALOS 5 DELUXE GYM 200LBS...
Page 6: ...ASSEMBLY INSTRUCTIONS M18 M01 M93 STEP 1 STEP 2 4 M38 M83 M11 M88 M91 M88...
Page 7: ...M65 M45 M46 M91 M03 M69 M88 M83 M88 ASSEMBLY INSTRUCTIONS 5 STEP 3 STEP 4...
Page 8: ...ASSEMBLY INSTRUCTIONS M16 M47 M16 M69 M88 M91 M88 M83 6 STEP 5 STEP 6...
Page 9: ...M77 M63 M07 M67 M86 ASSEMBLY INSTRUCTIONS 7 STEP 7...
Page 11: ...M10 M20 M82 M67 M87 M88 M88 M83 M67 M90 ASSEMBLY INSTRUCTIONS 9 STEP 10...
Page 12: ...ASSEMBLY INSTRUCTIONS M42 M43 STEP 11 M19 M87 M71 M05 M06 M80 M63 M86 10...
Page 15: ...ASSEMBLY INSTRUCTIONS STEP 15 13 M14 M36 M26 M72 M83...
Page 24: ...GB TG520 20140804 GB...