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Body Solid G2B, Руководство пользователя

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Body Solid G2B Скачать руководство пользователя страница 81

Part numbers are required when ordering parts.

C a b l e   L i s t

A c c e s s o r i e s   L i s t

KEY#

QTY

PART#

DESCRIPTION

KEY#

QTY

PART#

DESCRIPTION

AB CRUNCH HARNESS

ANKLE STRAP

LAT BAR

LOW ROW BAR

LAT BAR PAD

FOAM GRIP 1 1/2” OD X 6 3/4” L (multi hip) 

FOAM GRIP 1 1/2” OD X 8 1/2” L (low row bar)

FOAM GRIP 1 1/2” OD X 13” L (seated press)

FOAM GRIP 1 1/2” OD X 21” L (lat bar)

JACH

JAS

JLB

JLRB

JBP

JFG1.5X6.75

JFG1.5X8.5

JFG1.5X13

JFG1.5X21

27

28

115

116

117

118

119

120

121

1

1

1

1

2

2

2

2

2

37

38

39

40

1

1

1

1

JHPC3916

JLPC9120

JSC757

JMHC1790

HIGH PULLEY CABLE 12’ 10” (3916mm)

LOW PULLEY CABLE 20’ 9” (6120mm)

SHORT CABLE 2’ 5” (757mm)

MULTI HIP CABLE 5’ 10” (1790mm)

G 2 B   H a r d w a r e  

( c o n t i n u e d )

KEY#

QTY     PART#

DESCRIPTION

106

108

109

110

111

113

122

123

124

125

126

127

128

129

130

131

132

133

134

135

137

2

4

2

1

1

2

2

2

2

4

2

2

2

4

4

4

4

2

2

2

2

JTSPP3

JAB.37X.62FT

JS.12X.38FT

JFHPP3.5

JFHPP6.75

JRS2.5

JACN.19

JJN.37

JBB.5X.87

JBB.75X1

JBB1X1.5

JRR1.25X1.5

JCC1X1.37

JBB1X1.75

JBB.5X.87

JBB.37X.87

JBB.75X1

JWW.75

JBB1X1.5

JSB1X1.37

JFLTW.12

T-SHAPED POP PIN 3” (back pad and seat pad)

ALLEN BOLT 3/8” X 5/8” FULL THREAD

SCREW 1/8” X 3/8” FULL THREAD

FLAT HEAD POP PIN 3 1/2” (seated press)

FLAT HEAD POP PIN 6 3/4” (multi hip)

RUBBER STOP 2 1/2” L (3/8” bolt)

ACORN CAP NUT 3/16” ID preinstalled

JAM NUT 3/8”

OILITE BUSHING 1/2”IDX 7/8”OD (back pad adjuster)

OILITE BUSHING 3/4”ID X 1”OD (multi hip)

OILITE BUSHING 1”ID X 1.5”OD (multi hip)

RETAINING RING 1 1/4”ID X 1.5”OD

CHROME COLLAR 1”ID X 1 3/8”OD

OILITE BUSHING 1”ID X 1 3/4”OD preinstalled (press arm pivot)

OILITE BUSHING 1/2”ID X 1 7/8”OD preinstalled (press arm pivot) 

OILITE BUSHING 3/8”ID X 7/8”OD preinstalled (left and right pivot)

OILITE BUSHING 3/4”ID X 1”OD preinstalled (left and right junction)

WAVE WASHER 3/4”ID X 1”OD

OILITE BUSHING 1”ID X 1 1/2”OD preinstalled (left and right junction)

STEEL BUSHING 1”ID X 1 3/8” preinstalled (seated press arm support)  

WASHER 1/8” (cup holder)

81

Содержание G2B

Страница 1: ...ustments p 42 45 Warning Safety Maintenance p 46 48 Maintenance Schedule p 49 Phrases Terms Tips Guidelines p 50 51 Nutrition p 52 Exercise Prescription p 53 Setting Up Your Personal Program p 54 Determine Your Training Method p 55 Exercise Tips p 56 Anatomy Chart p 57 Fitness Goals p 58 Exercise Logs p 59 61 Stretching Flexibility p 62 Stretching Warm Up Cool Down p 63 67 Workout Exercises p 68 7...

Страница 2: ... conditioning program Includes thorough explanations and demonstrations of over 50 exercises targeting all major muscle groups The Body Solid Total Body Workout is a must have for anyone truly serious about in home training Also includes l Complete stretching routine l Importance of cardio training l Body Solid company profile Body Solid Total Body Workout DVD ...

Страница 3: ...3 G 2 B R e f e r e n c e D r a w i n g s ...

Страница 4: ...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 you skip ahead you may learn later that you have to disassemble components and that you may have damaged the equipment Assemble and operate the G2B on a solid level surface Locate the unit a few feet from the walls or f...

Страница 5: ...roughly Be careful to assemble all components in the sequence presented in this guide If any items are missing contact the dealer from whom you purchased the unit or call 1 800 556 3113 for the dealer nearest you 5 Unpacking the Equipment The G2B is carefully tested and inspected before shipment Body Solid ships the unit in several pieces that require assembly Ask for assistance during the assembl...

Страница 6: ... 5 3 X length 5 11 The ceiling height requirement for the G2B is 7 The usage space is width 6 9 X length 6 3 The usage space is the overall space needed for operation The usage space needed for the G2B could be more depending on the user allow enough room for the Low Row Station Dimensions 5 11 5 3 Height 7 Suggested usage space 6 9 6 3 6 ...

Страница 7: ...oper 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 the lifting or concentric phase Never hold your breath during any part of an exercise 5 Always wear the appropriate clothing and shoes when exercising Wearing comfortable athletic shoes with good support and loose fitting breathable clo...

Страница 8: ... helps keep it level A level machine has fewer malfunctions Provide ample space around the machine Open space around the machine allows for easier access Insert all bolts in the same direction For aesthetic purposes insert all bolts in the same direction unless specified in text or illustrations to do otherwise Leave room for adjustments Tighten fasteners such as bolts nuts and screws so the unit ...

Страница 9: ...traholesthatyouwillnotuse Use only thoseholesindicatedintheinstructionsandillustrations NOTE To find out the length of a particular bolt measure its shank thelong narrowpartbeneaththehead Refertothe following diagram Do not fully tighten bolts until instructed to do so Note After assembly you should check all functions to ensure correct operation If you experience problems first recheck the assemb...

Страница 10: ...B Insert one Convex End Cap 17 to Main Base Frame A as shown Attach two Frame Levelers 19 to Main Base Frame A Attach one Frame Leveler 19 to Rear Base Frame B B Attach Main Base Frame A to Rear Base Frame B and Rear Vertical Frame C using Two 50 1 2 x 3 1 2 hex head bolt Four 69 1 2 washer Two 66 1 2 nylon lock nut Two 61 5 16 x 3 4 allen bolt Two 72 5 16 washer C Insert one Convex End Cap 17 to ...

Страница 11: ...1 11 S T E P ...

Страница 12: ...on lock nut B Attach Top Main Frame E and Flat Plate F to Rear Vertical Frame C using Two 54 3 8 x 2 3 4 hex head bolt Two 70 3 8 washer NOTE These two bolts 54 go into internal threads inside Top Main Frame E C Attach Top Main Frame E and Flat Plate G to Angled Vertical Frame D using Two 55 3 8 x 3 hex head bolt Four 70 3 8 washer Two 67 3 8 nylon lock nut D Insert Convex End Cap 18 to the front ...

Страница 13: ...2 13 S T E P ...

Страница 14: ...al Frame P to Multi Hip Base N connection as shown with One 55 3 8 x 3 hex head bolt Two 70 3 8 washer One 67 3 8 nylon lock nut D Attach Multi Hip Vertical Frame P and Rear Base Frame B using One 54 3 8 x 2 3 4 hex head bolt One 70 3 8 washer NOTE This bolt 54 goes into internal threads inside Rear Base Frame B E Insert two Foot Caps 11 into the ends of Multi Hip Vertical Frame P Attach End Cap 1...

Страница 15: ...3 15 S T E P ...

Страница 16: ... 3 8 spring lock washer Slide Top Plate 29 and Selector Rod 33 onto Guide Rods Q D Slide two Shaft Collars 14 onto the two Guide Rods Q as shown E Insert Guide Rods Q into Top Weight Stack Frame R and attach Top Weight Stack Frame R and Flat Plate G to Top Main Frame E using Two 55 3 8 x 3 hex head bolt Four 70 3 8 washer Two 67 3 8 nylon lock nut F Slide Shaft Collars 14 up into the Top Weight St...

Страница 17: ...4 17 S T E P ...

Страница 18: ...llen bolt to hold in place C Insert two End Caps 16 to the top and bottom of Back Pad Frame U Attach Back Pad Frame U to Back Pad Adjuster T using the Pop Pin 90 and One 92 3 8 x 5 8 allen bolt One 93 3 8 washer D Attach Leg Hold Downs V and W to the Angled Vertical Frame D as shown using Two 55 3 8 x 3 hex head bolt Four 70 3 8 washer Two 67 3 8 nylon lock nut The Leg Hold Downs are marked with a...

Страница 19: ...5 19 S T E P ...

Страница 20: ...t Seated Press Arm AA to the Press Arm Pivot Y using Shaft 94 and One 95 1 2 x 3 4 hex head bolt One 69 1 2 washer Tighten two Allen Screws 85 Attach Round End Cap 15 to the bottom of Left Seated Press Arm AA E Connect Left Seated Press Arm AA to the Bi Angular Bars Z using Shaft 96 and Two 92 3 8 x 5 8 hex head bolt Two 93 3 8 washer F Attach Right Seated Press Arm AB to the Press Arm Pivot Y usi...

Страница 21: ...6 21 S T E P ...

Страница 22: ...the top and bottom of Multi Hip Arm AD as shown C Slide Bronze Washer 4 onto Multi Hip Arm AD Slide Multi Hip Pad Holder AE onto the Multi Hip Arm AD and hold in place using One 97 1 2 x 3 4 allen bolt One 69 1 2 washer D Attach Round End Cap 9 into Multi Hip Pad Holder AE Attach End Cap 7 to the bottom of Multi Hip Pad Holder AE E Slide 3 Nylon Washer 21 and Roller 30 onto Multi Hip Pad Holder AE...

Страница 23: ...7 23 S T E P ...

Страница 24: ...dware Two 81 5 16 x 5 8 allen screw Two 82 5 16 washer Tighten Allen Screws 85 Insert End Cap 17 into the top of Leg Extension Arm L as shown E Slide Roller Bar AF into the front of Seat Pad Frame K Slide two Nylon Washer 21 onto the Roller Bar AF Slide two Rollers 30 onto the Roller Bar AF and hold in place with Roller End Cap 10 F Slide Roller Bar AF into the opening in Leg Extension Arm L Slide...

Страница 25: ...8 25 S T E P ...

Страница 26: ...using Two 57 3 8 x 7 1 4 hex head bolt Four 1 spacer sleeve Four 70 3 8 washer Two 67 3 8 nylon lock nut D Attach one Pulley 34 onto the flanges near the rear of Main Base Frame A as shown using One 51 3 8 x 1 3 4 hex head bolt Two 70 3 8 washer One 67 3 8 nylon lock nut E Attach one Pulley 34 and Leg Extension Hook 104 onto the flanges near the front on Main Base Frame A as shown using One 54 3 8...

Страница 27: ...9 27 S T E P ...

Страница 28: ...k nut For Pulley A1 use 3 1 2 diameter Pulley KEY 35 on page 77 C See Diagram 2 Insert one Pulley A2 into the second opening in Top Main Frame E under Cable 37 and attach using One 53 3 8 x 2 1 2 hex head bolt Two 5 pulley spacer One 67 3 8 nylon lock nut D See Diagram 1 Route Cable 37 over and around pre installed Pulley A3 Route Cable 37 around Pulley A4 and install Pulley A4 onto the Angled Ver...

Страница 29: ...10 29 S T E P Start here at high pulley station by inserting the metal ball end here High Pulley Cable Diagram 1 Cable Installation Diagram 2 Pulley Installation ...

Страница 30: ... bolt Two 70 3 8 washer One 67 3 8 nylon lock nut Route Cable 37 down towards the weight stack C See Diagram 1A First remove Allen Head Bolt 65 The Metal Ball End of Cable 37 should be hanging just above the Weight Stack slide Metal Ball End of Cable 37 through the Selector Rod Top Bolt 98 Attach Cable End Shaft 99 and securely tighten Allen Screw 100 Pull Cable 37 tight so Cable End Shaft 99 fits...

Страница 31: ...tightened securely against spring lock washer 101 to ensure proper connection Check the Jam Nut 102 once a week to make sure it is tight WARNING High Pulley Cable Start here at Double Pulley Holder CA by routing the cable here Diagram 1 Cable Installation Diagram 2 Pulley Installation Diagram 1A Cable Installation ...

Страница 32: ... the first Pulley Holder CB Hold cable in place by installing Pulley B2 as shown in Diagram 2 using One 51 3 8 x 1 3 4 hex head bolt Two 70 3 8 washer One 67 3 8 nylon lock nut D See Diagram 1 Route Cable 38 up through the bottom of Double Pulley Holder CA Hold cable in place by installing Pulley B3 as shown in Diagram 2 using One 51 3 8 x 1 3 4 hex head bolt Two 70 3 8 washer One 67 3 8 nylon loc...

Страница 33: ...12 S T E P 33 Start here at the Ab Crunch station by inserting either end here Low Pulley Cable Diagram 1 Cable Installation Diagram 2 Pulley Installation ...

Страница 34: ...nsion Arm L and hold Cable 38 in place by installing Pulley B8 as shown in Diagram 2 using One 53 3 8 x 2 1 2 hex head bolt Two 5 pulley spacer One 67 3 8 nylon lock nut D See Short Cable Diagram Attach Short Cable 39 to Main Base Frame A using One 55 3 8 x 3 hex head bolt Two 70 3 8 washer One 67 3 8 nylon lock nut E Route Cable 39 up to the front Pulley Holder CB the Pulley Holder CB that holds ...

Страница 35: ...13 S T E P 35 Start here by routing Low Pulley Cable 38 around pulley B5 Low Pulley Cable Diagram 2 Pulley Installation Diagram 1 Cable Installation Short Cable Diagram Cable Installation Short Cable ...

Страница 36: ...i Hip Vertical Frame P Install Pulley C3 into the opening in Multi Hip Vertical Frame P over Cable 40 as shown in Diagram 2 using One 53 3 8 x 2 1 2 hex head bolt Two 5 pulley spacer One 67 3 8 nylon lock nut D See Diagram 1 Route Cable 40 around Pulley C4 and install Pulley C4 to the pulley flanges on Multi Hip Base N as shown in Diagram 2 using One 51 3 8 x 1 3 4 hex head bolt Two 70 3 8 washer ...

Страница 37: ...14 S T E P 37 Start here by installing the Stamped Eye End of the Multi Hip Cable 40 here Multi Hip Cable Diagram 1A Cable Installation Diagram 2 Pulley Installation Diagram 1 Cable Installation ...

Страница 38: ...ustments in Double Pulley Holder CA SEE NOTE 1 ON PAGE 39 If there is too much tension and the Top Plate 29 is not resting directly on the top weight stack plate 1st Turn and tighten the Rubber Stop 113 2nd Move pulley A7 up to a higher hole in Double Pulley Holder CA 3rd Move pulley B3 down to a lower hole in Double Pulley Holder CA If there is to much play or excessive slack 1st Turn and loosen ...

Страница 39: ... be threaded a minimum of 1 2 into the Selector Rod 33 and Jam Nut 102 tightened securely against spring lock washer 101 to ensure proper connection Turn and loosen Rubber Stop 113 to take up space and tighten cable Loosen Loosen NOTE 1 Check Jam Nut 102 weekly to be sure it is tight and locked onto the Selector Rod 33 ...

Страница 40: ...at the bottom and Top Weight Stack Frame R using Two 108 3 8 x 5 8 round allen head Two 70 3 8 washer C Attach Back Shroud DC to the back side of the weight stack onto the Main Base Frame A at the bottom and to the Top Weight Stack Frame R as shown using Two 108 3 8 x 5 8 round allen head Two 70 3 8 washer D Attach Press Arm Shroud DD to the Press Arm Support X using Four 109 1 8 x 3 8 screw E Con...

Страница 41: ...9 with the number 1 and the first plate should be number 2 The following Weight Stack Plates 87 should be numbered in sequential order down through the stack NOTE 1 NOTE 2 This is the top view of the two Weight Stack Shrouds Note the shape of each shroud for proper placement 3 4 flat side 2 flat side ...

Страница 42: ...your new gym We hope you are completely satisfied with this product and wish you many years of enjoyment 1 SEATED PRESS ARMS AA and AB ADJUSTMENT A Grasp the Seated Press Arm AA with your left hand B Pull the Flat Head Pop Pin 110 with your right hand to release the Press Arm Pivot Y C Adjust the Seated Press Arms to the desired position depending on the exercise you are performing D Release the F...

Страница 43: ...ring in the Pop Pin 110 operates freely Failure to do so may result in serious injury WARNING 2 Pay special attention to the plunger on this T shaped Pop Pin 112 Always be sure that the plunger is fully engaged into the hole you select Also be sure that the spring in the T shaped Pop Pin 112 operates freely Failure to do so may result in serious injury WARNING ...

Страница 44: ...ad BB B Turn the T Shaped Pop Pin 106 on the Back Pad Holder S counter clockwise to unlock it and then pull the T Shaped Pop Pin 106 to release Back Pad Adjuster T C Adjust the Back Pad BB to the desired position D Release the T Shaped Pop Pin 106 and make sure it is fully engaged into the selector hole of the Back Pad Adjuster T Turn T Shaped Pop Pin 106 clockwise to lock it in place E For certai...

Страница 45: ...in the Pop Pin 111 operates freely Failure to do so may result in serious injury WARNING 4 Pay special attention to the plunger on both Pop Pins 106 and 90 Always be sure that the plunger is fully engaged into the hole you select Also be sure that the spring in both Pop Pins 106 and 90 operates freely Failure to do so may result in serious injury WARNING 3 45 ...

Страница 46: ...jury It is imperative that you retain 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 Body Solid dealer If you have any questions about the operation set up or maintenance of this machine please call our customer service department at 1 800 556 3113 DWRULE 4 Warning Label for Rules DWSM 5 Warning Label f...

Страница 47: ...rn cables are replaced Important Cables are wear items It is your responsibility to prevent unexpected breakage The actual wire strands the fittings and the nylon coating itself must all be scrutinized Using or allowing a machine to be used with a suspect cable can result in serious injury The nylon coating on a cable is essential for cable life and safety Visually inspect all cables and pulleys L...

Страница 48: ... users on the fundamentals 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 or wear Do not use equipment until damaged cable has been replaced l Visually inspect the cables for fraying cracking peeling or discoloration l Check slack in cables and re a...

Страница 49: ...FRAME WIPE DOWN AND DRY POLISH WAX CHROME WIPE DOWN AND DRY POLISH LUBRICATE NUTS BOLTS FASTENERS TIGHTEN AND OR ADJUST AS NEEDED GUIDE RODS LUBRICATE AND CLEAN LINEAR RODS LUBRICATE AND CLEAN SEAT SLEEVES LUBRICATE AND CLEAN ADJUSTMENTS LOCKING PINS TIGHTENING KNOBS WEIGHT STACK PINS WARNING INSTRUCTION LABELS SPRINGS POP PINS ANTI SKID SURFACES HAND GRIPS ROLLERS a CABLES CHECK TENSION END FITTI...

Страница 50: ...equate EXERCISE LARGE MUSCLES FIRST You should work your large muscle groups first ie squat bench press lat pulldown before you exercise your small muscle groups ie bicep curls tricep pressdowns lateral raises EXERCISE PROGRAM DURATION A weight training routine should take anywhere from 45 minutes to one hour to complete Add another 20 to 60 minutes when you include stretching warm up aerobics and...

Страница 51: ...muscles a chance to partially recover before working them again For power and muscle size development allow a 3 to 4 minute rest interval between sets For muscular endurance and definition allow a 30 second rest interval For strength training allow a 60 to 90 second rest interval RISK SHOULD NOT EXCEED BENEFIT If the risk of a specific exercise exceeds its potential benefit it is best to stay on t...

Страница 52: ...ore 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 containing foods It is recommended that proteins make up 10 to 15 of one s daily calories This will ensure adequate protein for growth maintenance and the repair of cells Protein requirements for adu...

Страница 53: ...onger resting 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 lean toward a higher weight resistance doing 2 to 6 repetitions per set with a rest period of 3 to 4 minutes between each set Rest Periods Between Workouts The amount of rest between training ses...

Страница 54: ...d cool down periods You may have to modify your current lifestyle to accommodate your new schedule It s very important to include the following basic components to achieve successful results Muscular Endruance Definition Increase Power Muscle Mass Increase Strength Stretching Weight Training Aerobic Exercise Nutrition If your personal goals involve losing a considerable amount of body fat you will...

Страница 55: ... to 90 seconds This allows 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 The weights used are heavy this shocks the muscles and stimulates a more rapid increase in muscle size Usually exercises are performed for 2 to 6 repetitions and 3 to 4 sets usi...

Страница 56: ...supinate your wrist The ability to build your biceps peak is largely genetic but exercises that maximally stress the short head will help BICEPS STANDING BICEP CURL SEATED BICEP CURL INCLINE CURL PREACHER CURL CONCENTRATION CURL ONE ARM CABLE CURL FOREARMS WRIST CURL REVERSE WRIST CURL ABDOMINALS The rectus abdominus has upper and lower regions but you can t isolate one area over the other Still i...

Страница 57: ...ANATOMY CHART 57 ...

Страница 58: ...s e v e r a l c o p i e s o f t h i s p a g e t o k e e p t r a c k o f y o u r g o a l s a n d a c c o m p l i s h m e n t s Y o u c a n p r i n t m o r e c o p i e s o f t h i s p a g e b y g o i n g t o h t t p w w w b o d y s o l i d c o m s u p p o r t d o c s h t m l D o n t f o r g e t t o r e w a r d y o u r s e l f f o r a j o b w e l l d o n e FITNESS GOALS 58 ...

Страница 59: ... copies of this page to keep track of your progress You can print more copies of this page by going to http www bodysolid com support docs html Date Exercise BENCH CHEST PRESS LAT PULLDOWN SHOULDER PRESS TRICEP PRESSDOWN BICEP CURL LEG PRESS SQUAT LEG EXTENSION LEG CURL CALF RAISE AB CRUNCH TOTALS S R W S R W S R W S R W S R W S R W WEIGHT TRAINING EXERCISE LOG 59 ...

Страница 60: ...gress You can print more copies of this page by going to http www bodysolid com support docs html Date Exercise LEG PRESS SQUAT LEG EXTENSION LEG CURL CALF RAISE BENCH CHEST PRESS INCLINE PRESS INCLINE PEC FLY LAT PULLDOWN SEATED ROW MILITARY PRESS UPRIGHT ROW BICEP CURL TRICEP PRESSDOWN TRICEP EXTENSION RESISTANCE AB CRUNCH RESISTANCE OBLIQUE CRUNCH TOTALS S R W S R W S R W S R W S R W S R W WEIG...

Страница 61: ...nts It s a great motivational tool S Sets R Repetitions per set W Weight used Make several copies of this page to keep track of your progress You can print more copies of this page by going to http www bodysolid com support docs html Date Exercise TOTALS S R W S R W S R W S R W S R W S R W WEIGHT TRAINING EXERCISE LOG 61 ...

Страница 62: ...popular type of stretching is the static stretching technique This form of stretching involves voluntary complete relaxation of the muscles while they are elongated A static stretch is a constant steady stretch in which the end position is held for 10 to 30 seconds This technique is popular because it is easy to learn effective and accompanied by minimal soreness with the least risk of injury Ball...

Страница 63: ...e continuing to reach upward slowly reach slightly backward 5 Hold for 10 seconds LOWER BACK 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 of left knee 2 Place back of left elbow on right side of right knee which is now bent 3 Place right palm on floor 12 to 16 i...

Страница 64: ...Standing place both arms behind back 2 Interlock fingers with palms facing each other 3 Straighten arms fully 4 Slowly raise the straight arms 5 Hold for 10 to 15 seconds 6 Keep head upright and neck relaxed Stretching shoulder joints sitting Stretching the chest STRETCHING WARM UP COOL DOWN SIDES Side Bend with Straight Arms MUSCLE S AFFECTED external oblique latissimus dorsi and serratus anterio...

Страница 65: ...dy nearly vertical and legs straight 2 Lean forward from waist and grasp toes with each hand slightly pull toes towards the upper body and pull chest towards leg If you are very stiff try to grasp the ankles Hold for 10 seconds 3 Release toes and relax foot 4 Grasp ankles and continue to pull chest towards legs Hold for 10 seconds 5 Still grasping the ankles point away from body and continue to pu...

Страница 66: ...r body nearly vertical and legs straight and spread legs as far as possible 2 With right hand grasp toes of right foot and pull on toes slightly while pulling chest toward right leg Hold for 10 seconds 3 Release toes and relax foot 4 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 second...

Страница 67: ... 4 inches high 2 Place balls of both feet on the step or board 1 inch from its edge 3 With straight legs lower heels as far as posible 4 Hold for 10 to 15 seconds 5 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 6 Hold for 10 to 15 seconds 7 For a more intense and individualized stretch perform this ...

Страница 68: ...irrup Handle optional to high pulley cable 3 Stand sideways in front of the machine Grasp Handle with hand nearest machine feet shoulder width apart stand erect Bend slightly at the waist and maintain this torso angle throughout the exercise movement 4 Keeping your palm facing downward and arm slightly bent pull Handle downward and across your body in a semicircular arc until hand is approximately...

Страница 69: ...es fit comfortably under leg hold down foam rollers Sit on seat pad facing into machine 4 Grasp Lat Bar 3 to 6 inches wider than your shoulders on each side 5 Keeping your elbows back during movement slowly pull the Bar down until it lightly touches the upper part of your chest 6 Pause for a moment then slowly return to the starting position Repeat movement 7 Exhale on exertion inhale on return mo...

Страница 70: ...exertion inhale on return motion 7 Change hands and repeat with opposite arm Concentration Curl Biceps 1 Insert pin into weight stack at desired resistance level 2 Attach Low Row Bar to low pulley cable 3 Take an underhand grasp on the Bar Stand erect with your feet set at shoulder width approximately 1 to 2 feet away from pulley Your arms should be down at your sides with the Bar resting on your ...

Страница 71: ...houlder width apart Allow the weight to extend your arms downward with the bar resting across your thighs 5 Keeping your elbows above your hands at all times slowly pull the bar upward until the backs of your hands lightly touch your chin 6 Pause for a moment then slowly return to the starting position Repeat movement 7 Exhale on exertion inhale on return motion Deltoid Raise Deltoids Upright Row ...

Страница 72: ...g Extension Quadriceps Standing Leg Curl Hamstrings L E G S Leg Press Quadriceps Hamstrings and Gluteus Maximus 1 Insert pin into weight stack at desired resistance level 2 Sit comfortably on seat pad with your back flat against the back pad and your feet securely against the press plate 3 Adjust back pad so your knees are at a 90 angle 4 Grasp the handles at your sides for balance and stability 5...

Страница 73: ...tend your right leg so the roller is pushing against the outside of your leg 4 Using outer thigh strength slowly pull your right leg away from your body as far as comfortably possible 5 Pause for a moment then slowly return along the same arc to the starting position Repeat movement 6 Exhale on exertion inhale on return motion 7 Readjust roller and repeat with your left leg Glute Kickback Gluteus ...

Страница 74: ...ur torso away from the machine 5 Pause for a moment then slowly return to the starting position Repeat movement 6 Exhale on exertion inhale on return motion 7 Turn around and repeat with opposite hand Oblique Bend Obliques Abdominals WORKOUT A B S Oblique Crunch Obliques Abdominals 1 Insert pin into weight stack at desired resistance level and adjust Press Arm to Storage position 2 Attach Tricep A...

Страница 75: ...T46 Strength Training Time Clock STT45 CALL NOW FOR THE DEALER NEAREST YOU 1 800 833 1227 OR VISIT OUR WEB SITE AT www bodysolid com Rubber Flooring RF46 Vertical Knee Raise Dip Push Up Chin Machine VKR82 40 Wide 3 Tier Dumbbell Rack WDR363 45 Hyperextension Machine WHYP45 BUILD THE ULTIMATE FITNESS CENTER with 75 ...

Страница 76: ...nce a breeze can begin to feel like a grind CHRONIC OR NAGGING MUSCLE ACHES OR JOINT PAIN Overused muscles and joints can cause constant aches which may go unnoticed until the body is given proper rest MORE FREQUENT ILLNESSES AND UPPER RESPIRATORY INFECTIONS Too much exercise taxes all of the body s systems and makes it more difficult to ward off infections INSOMNIA OR RESTLESS SLEEP During sleep ...

Страница 77: ...is chart count the number of plates you have pinned and move across to the correct weight ratio depending on the exercise you are performing lbs lbs lbs lbs Weight Plates 9 5 19 28 5 38 47 5 57 66 5 76 85 5 95 104 5 114 123 5 133 142 5 152 7 5 15 22 5 30 37 5 45 52 5 60 67 5 75 82 5 90 97 5 105 112 5 120 100 Ab Crunch 15 30 45 60 75 90 105 120 135 150 165 180 195 210 225 240 10 20 30 40 50 60 70 8...

Страница 78: ...AD JG2BMHPH AE JG2BRB AF MAIN BASE FRAME REAR BASE FRAME REAR VERTICAL FRAME ANGLED VERTICAL FRAME TOP MAIN FRAME FLAT PLATE 3 3 4 L FLAT PLATE 5 1 2 L LEG EXTENSION FRAME FLAT PLATE 4 3 4 L SEAT PAD FRAME LEG EXTENSION ARM FOOT BRACE MULTI HIP BASE MULTI HIP VERTICAL FRAME CHROME GUIDE ROD TOP WEIGHT STACK FRAME BACK PAD HOLDER BACK PAD ADJUSTER BACK PAD FRAME LEG HOLD DOWN left side LEG HOLD DOW...

Страница 79: ...UND END CAP 1 RUBBER PAD 1 5 X 1 5 RUBBER DONUGHT 2 5 GRIP TAPE 4 X 5 5 TOP PLATE 10lbs FOAM ROLLER 4 X 8 STEEL CHAIN 17 SELECTOR ROD 20 selector holes PULLEY 4 1 4 DIA PULLEY 3 1 2 DIA PULLEY 3 DIA WEIGHT STACK PIN 4 25 L WATER BOTTLE HOLDER WATER BOTTLE BRACKET WATER BOTTLE WEIGHT STACK LANYARD JSS 62x 87 JSS 75X 37 JOW 75X1 25 JOW1X1 25 JPS 37x 62 JSNAP3 JFEC 75X1 5 JFEC1X2 JEC1 JREC JFC2X2 JSC...

Страница 80: ...HEX HEAD BOLT 3 8 X 2 1 2 PARTIAL THREAD HEX HEAD BOLT 3 8 X 2 3 4 PARTIAL THREAD HEX HEAD BOLT 3 8 X 3 PARTIAL THREAD HEX HEAD BOLT 3 8 X 4 1 2 PARTIAL THREAD HEX HEAD BOLT 3 8 X 7 1 4 PARTIAL THREAD HEX HEAD BOLT 5 16 X 1 1 2 FULL THREAD HEX HEAD BOLT 5 16 X 1 3 4 FULL THREAD HEX HEAD BOLT 5 16 X 1 2 FULL THREAD ALLEN HEAD BOLT 5 16 X 3 4 FULL THREAD SPACER SLEEVE 1 2 X 7 8 HEX HEAD BOLT 3 8 X 2...

Страница 81: ...JS 12X 38FT JFHPP3 5 JFHPP6 75 JRS2 5 JACN 19 JJN 37 JBB 5X 87 JBB 75X1 JBB1X1 5 JRR1 25X1 5 JCC1X1 37 JBB1X1 75 JBB 5X 87 JBB 37X 87 JBB 75X1 JWW 75 JBB1X1 5 JSB1X1 37 JFLTW 12 T SHAPED POP PIN 3 back pad and seat pad ALLEN BOLT 3 8 X 5 8 FULL THREAD SCREW 1 8 X 3 8 FULL THREAD FLAT HEAD POP PIN 3 1 2 seated press FLAT HEAD POP PIN 6 3 4 multi hip RUBBER STOP 2 1 2 L 3 8 bolt ACORN CAP NUT 3 16 I...

Страница 82: ... KEY 51 HEX HEAD BOLT 3 8 X 1 3 4 PARTIAL THREAD QTY 10 KEY 53 HEX HEAD BOLT 3 8 X 2 1 2 PARTIAL THREAD QTY 6 KEY 54 HEX HEAD BOLT 3 8 X 2 3 4 PARTIAL THREAD QTY 7 KEY 55 HEX HEAD BOLT 3 8 X 3 PARTIAL THREAD QTY 16 KEY 56 HEX HEAD BOLT 3 8 X 4 1 2 PARTIAL THREAD QTY 1 KEY 57 HEX HEAD BOLT 3 8 X 7 1 4 PARTIAL THREAD QTY 2 ...

Страница 83: ...Y 1 KEY 58 HEX HEAD BOLT 5 16 X 1 1 2 FULL THREAD QTY 1 KEY 59 HEX HEAD BOLT 5 16 X 1 3 4 FULL THREAD QTY 4 KEY 64 HEX HEAD BOLT 3 8 X 2 FULL THREAD QTY 2 KEY 60 HEX HEAD BOLT 5 16 X 1 2 FULL THREAD QTY 2 KEY 61 ALLEN HEAD BOLT 5 16 X 1 2 FULL THREAD QTY 2 KEY 65 ALLEN HEAD BOLT 5 16 X 1 1 8 FULL THREAD QTY 1 83 ...

Страница 84: ...KEY 66 NYLON LOCK NUT 1 2 QTY 2 KEY 67 NYLON LOCK NUT 3 8 QTY 41 KEY 69 FLAT WASHER 1 2 QTY 4 KEY 70 FLAT WASHER 3 8 QTY 71 KEY 73 FLAT WASHER 5 16 QTY 6 KEY 71 SPRING LOCK WASHER 3 8 QTY 2 KEY 72 SPRING LOCK WASHER 5 16 QTY 4 KEY 101 SPRING LOCK WASHER 1 2 QTY 1 84 ...

Страница 85: ...85 part Z includes part z1 part z2 part z3 part z4 part z5 part z6 part z7 part z8 part AB includes part AB1 part AA includes part AA1 ...

Страница 86: ... rights reserved Body Solid reserves the right to change design and specifications when we feel it will improve the product Body Solid machines maintain several patented and patent pending features and designs All rights reserved on all design patents and utility patents 86 ...

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