Best Fitness BFMG20 Скачать руководство пользователя

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Step Stretch

MUSCLE(S) AFFECTED:

gastrocnemius and soleus; also, achilles tendon

Have ready a step or board 3 to 4 inches high.

Place balls of both feet on the step or board, 1 inch from its edge.

With straight legs, lower heels as far as possible.

Hold for 10 to 15 seconds.

To stretch achilles tendon, raise heels slightly. Slightly ﬂex the knees and then lower the heels.

This stretch will be felt in the achilles tendon.

Hold for 10 to 15 seconds.

For a more intense and individualized stretch, perform this stretch

with one leg at a time.

Stretching the calves

standing on a step.

Preparing to stretch

the achilles tendon by

slightly bending the

knee.

Stretching the

achilles tendon by

lowering the heel.

stretcHinG

Содержание BFMG20

Страница 1: ...BFMG20 O w n e r s M a n u a l...

Страница 2: ...the Equipment The BFMG20 is carefully tested and inspected before shipment We have shipped the unit in several pieces that require assembly Ask for assistance during the assembly process Carefully unp...

Страница 3: ...tance is required Before beginning assembly please take the time to read the instructions thoroughly Read each step in the assembly instructions and follow the steps in sequence Do not skip ahead If y...

Страница 4: ...is involved with the lift Keeping proper form also includes maintaining control through an entire range of motion 4 Breath properly Inhale during the eccentric phase of the exercise and exhale during...

Страница 5: ...t safety notes and other tips are included in the text Some pieces may have extra holes that you will not use Use only those holes indicated in the instructions and il lustrations NOTE To find out the...

Страница 6: ...Plate C to Back Foot Tube B by using Two 33 M10x70 carriage bolt Two 35 10 washer Two 38 10 nylon lock nut C Connect Angled Vertical Frame E to Seat Frame A by using Two 33 M10x70 carriage bolt Two 3...

Страница 7: ...1 STEP 6...

Страница 8: ...her Two 38 10 nylon lock nut C Insert Convex End Cap 16 into Top Weight Stack Frame H and Top Frame G as shown in the diagram D Insert Chrome Guide Rods F into Rubber Donuts 21 and Back Foot Tube B E...

Страница 9: ...2 STEP 8...

Страница 10: ...ng Two 25 M10x82 hex head bolt Four 35 10 washer Two 11 shaft Two 38 10 nylon lock nut D Connect Label Board Q to Press Arm Support K using Two 32 M8x60 hex head bolt Two 36 8 washer Two 37 8 spring w...

Страница 11: ...3 STEP 10...

Страница 12: ...lock nut B Insert Leg Extension T into Upper Foam Frame R and secure using One 25 M10x82 hex head bolt Two 35 10 washer One 11 shaft One 38 10 nylon lock nut C Slide Foam Pad 1 ABS Washer 22 Foam Roll...

Страница 13: ...4 STEP 12...

Страница 14: ...e 38 10 nylon lock nut B Install Pulley A3 into Pulley Plate Y by using One 29 M10x42 hex head bolt Two 35 10 washer One 38 10 nylon lock nut C Route Cable 6 starting at A1 and bring towards A2 D Rout...

Страница 15: ...5 STEP 14...

Страница 16: ...M10x115 hex head bolt Two 35 10 washer One 38 10 nylon lock nut C Install Pulley B3 to Double Pulley Frame Z by using One 29 M10x42 hex head bolt Two 35 10 washer One 38 10 nylon lock nut D Terminate...

Страница 17: ...6 STEP 16...

Страница 18: ...ct 10 to AA and secure using 40 Connect 9 to 10 Connect 9 to A as shown in the diagram C Install Pulley C1 to T using One 29 M10x42 hex head bolt Two 35 10 washer One 38 10 nylon lock nut D Route Cabl...

Страница 19: ...7 STEP 18 Detail View...

Страница 20: ...etain this Owner s Manual and be sure all warning labels are legible and intact Replacement Owner s Manuals and labels are available from your local dealer If you have any questions about the operatio...

Страница 21: ...e machine to be used until damaged or worn cables are replaced Important Cables are wear items It is your responsibility to prevent unexpected breakage The actual wire strands the fittings and the nyl...

Страница 22: ...s of strength training CABLES l While the machine is not in use Carefully run your fingers along the cable to feel for thinning or bulging areas Replace cables immediately at the first sign of damage...

Страница 23: ...22 For Best Fitness Customer Service http www bodysolid com support bestfitness docs html...

Страница 24: ...group 2 3 times per week Allow a minimum of 48 hours rest for each muscle group worked If you are doing a total body workout three training sessions per week performed on every second day is adequate...

Страница 25: ...rmed at a given resistance with proper lifting technique Thus a set at a certain RM implies the set is performed to momentary voluntary fatigue 1RM is the heaviest resistance that can be used for one...

Страница 26: ...must be ingested Plant sources of protein such as beans starchy vegetables nuts and grains do not always contain all eight amino acids Because of this vegetarians must consume a variety of protein co...

Страница 27: ...esting period between sets The results of using this method are normally increased muscular strength and mass If the desired outcome is to gain overall muscle mass your exercise prescription should le...

Страница 28: ...TILL SORE FROM THE PREVIOUS WORKOUT Performing some exibility exercises is a good way to keep the blood owing through the sore area but do not train these muscles again until you are feeling recovered...

Страница 29: ...Between Workouts If you re still sore from your previous workout you don t have to go back at it just because it s your scheduled day Give your body an extra day off to fully recover so when you retu...

Страница 30: ...to modify your current lifestyle to accommodate your new schedule It s very important to include the following basic components to achieve successful results v i i V i L i v L v ii v V i i L V i i V...

Страница 31: ...ws a degree of muscle recovery before you hit them again FOR POWER AND MUSCLE MASS This is the method most often used by bodybuilders and is recommended only for the intermediate and advanced lifter T...

Страница 32: ...development and muscular balance PULL UP UPRIGHT ROW LAT PULLDOWN SEATED ROW BENT OVER ROW HIGH ROW REVERSE GRIP PULLDOWN TRICEPS This three headed muscle on the back of your arm is involved in exten...

Страница 33: ...9 41 ANATOMY CHART 32...

Страница 34: ...42 FITNESS GOALS 33...

Страница 35: ...8 43 EXERCISE LOG 34...

Страница 36: ...8 44 EXERCISE LOG 35...

Страница 37: ...8 45 EXERCISE LOG 36...

Страница 38: ...onds when you feel you have reached your muscle s maximum distance Do not use fast hurried or reckless motions when stretching Fast and bouncy motions will increase the risk of injury The most common...

Страница 39: ...nd upper back 7 Spinal Twist Pretzel MUSCLE S AFFECTED internal oblique external oblique and spinal erectors 1 Sitting with legs straight and upper body nearly vertical place right foot on left side o...

Страница 40: ...CLE S AFFECTED deltoids and pectoralis major 1 Sitting with legs straight and arms extended place palms on oor about 12 inches behind hips 2 Point ngers away backward from body 3 Slide hands backward...

Страница 41: ...g the ankles point away from body and continue to pull chest towards legs Hold for 10 seconds Stretching the hamstrings with emphasis on insertion of the hamstrings and calves Stretching the hamstring...

Страница 42: ...Grasp ankle and continue to pull chest toward right leg Hold for 10 seconds 5 Point toes away from body and continue to pull chest toward right leg Hold for 10 seconds 6 Repeat process with the left...

Страница 43: ...0 to 15 seconds 5 To stretch achilles tendon raise heels slightly Slightly ex the knees and then lower the heels This stretch will be felt in the achilles tendon 6 Hold for 10 to 15 seconds 7 For a mo...

Страница 44: ...KEY M10X42 Hex Head Bolt KEY M10X70 Hex Head Bolt KEY M8X60 Hex Head Bolt HARDWARE Actual Size Shown 43 HARDWARE Actual Size Shown Part 27 M10x70 Hex Head Bolt Part 28 M10x65 Hex Head Bolt Part 29 M10...

Страница 45: ...d Bolt KEY M10X82 Hex Head Bolt KEY M10X70 Carriage Bolt HARDWARE Actual Size Shown KEY M10X115 Hex Head Bolt KEY M10X75 Hex Head Bolt KEY M10X82 Hex Head Bolt KEY M10X70 Carriage Bolt HARDWARE Actual...

Страница 46: ...lat Washer KEY M6 Acorn Capnut KEY 8 Spring Washer KEY M10 Nut HARDWARE Actual Size Shown 45 HARDWARE Actual Size Shown Part 38 M10 Nylon Lock Nut Part 39 M10 Nut Part 40 M6 Acorn Cap Nut Part 35 f10...

Страница 47: ...ESS ARM PIVOT PRESS ARM RIGHT HANDLE LEFT HANDLE PRESS ARM PULLEY COVER UPPER FLOATING PULLEY BRACKET LEG PRESS PULLEY BRACKET LAT BAR LOW ROW BAR BACK SEAT PAD Li i Li i V i i i i i Hardware List 46...

Страница 48: ...P BOLT SOCKET HEAD ALLEN BOLT 3 8 X 2 WEIGHT STACK PLATE 10lbs TOP PLATE 10lbs AB STRAP FOAM ROLLER BAR 1 X 18 ACORN CAP NUT 3 16 pre installed RUBBER PAD 1 X 1 RUBBER GRIP 1 1 2 X 20 LAT BAR PAD RUBB...

Страница 49: ...Exploded View Diagram BFMG20...

Страница 50: ...OF THE 0RODUCT IS YOUR PROOF OF THE DATE OF PURCHASE 4HIS WARRANTY EXTENDS ONLY TO YOU THE ORIGINAL PURCHASER T IS NOT TRANSFERABLE TO ANYONE WHO SUBSEQUENTLY PURCHASES THE 0RODUCT FROM YOU T EXCLUDE...

Страница 51: ...ESE RULES MAY RESULT IN SERIOUS INJURY EEP CLEAR OF THE CABLES AND ALL MOVING PARTS WHEN THE MACHINE IS IN USE LWAYS MAKE SURE ALL 3NAP INKS ARE CLOSED WHEN DOING ANY CABLE PULLEY EXERCISES XERCISE WI...

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