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Stretching the calves

standing on a step

Preparing to stretch

the achilles tendon by

slightly bending the knee

POSTERIOR OF LOWER LEG

Step Stretch

M U S C L E ( S ) A F F E C T E D :

g a s t r o c n e m i u s a n d s o l e u s ; a l s o , a c h i l l e s t e n d o n

1. Have ready a step or board 3 to 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 stretch

with one leg at a time.

Stretching the

achilles tendon by

lowering the heel

STRETCHING

WARM-UP/COOL-DOWN

STRETCHING

WARM-UP/COOL-DOWN

STRETCHING

WARM-UP/COOL-DOWN

STRETCHING

WARM-UP/COOL-DOWN

STRETCHING

WARM-UP/COOL-DOWN

STRETCHING

WARM-UP/COOL-DOWN

STRETCHING

WARM-UP/COOL-DOWN

STRETCHING

WARM-UP/COOL-DOWN

STRETCHING

WARM-UP/COOL-DOWN

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Содержание G3S

Страница 1: ...afety Maintenance p 40 41 Maintenance Schedule p 42 43 Phrases Terms Tips Guidelines p 44 45 Nutrition p 46 Exercise Prescription p 47 Training Tips p 48 Common Training Mistakes p 49 Setting Up Your Personal Program p 50 Determine Your Training Method p 51 Exercise Tips p 52 Anatomy Chart p 53 Fitness Goals p 54 Exercise Logs p 55 57 Stretching Flexibility p 58 Stretching Warm Up Cool Down p 59 6...

Страница 2: ...and 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 Complete stretching routine Importance of cardio training Body Solid company profile Body Solid Total Body Workout DVD ...

Страница 3: ...designs are subject to change without notice Even though we have prepared this manual with extreme care neither the publisher nor the author can accept responsibility for any errors in or omission from the information given 3 G 3 S 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 G3S 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 G3S 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: ...length is adjustable up to 7 3 The ceiling height requirement for the G3S is 7 The usage space is width 5 X length 11 1 The usage space is the overall space needed for operation The usage space needed for the G3S could be more depending on the user allow enough room for the Low Row Station Dimensions 11 1 5 Height 7 minimum usage space 6 8 7 3 3 7 6 adjustable ...

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: ... the machine 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 ...

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: ...ttach two Foot Caps 6 to the ends of Rear Base Frame B Attach End Cap 3 to the top of Rear Vertical Frame C C Attach Angled Vertical Frame D to Main Base Frame A using Two 42 3 8 x 3 hex head bolt Two 51 3 8 nylon lock nut D Attach Top Frame E and Flat Plate 70 to Angled Vertical Frame D using Two 43 3 8 x 2 3 4 hex head bolt Two 51 3 8 nylon lock nut E Connect Top Frame E and Flat Plate 65 to Rea...

Страница 11: ...1 11 S T E P ...

Страница 12: ... One 62 3 8 x 2 1 2 hex head bolt Two 55 3 8 washer One 51 3 8 nylon lock nut Attach Flat End Cap 2 into the opening in the Front Frame F NOTE Only use one bolt 62 as shown You will need the other hole open for step 3 C Insert two Thin Nylon Bushings 7 into Back Pad Adjuster G Attach Back Pad Adjuster G to Angled Vertical Frame D using Two 40 1 2 x 3 hex head bolt Two 54 1 2 washer Two 50 1 2 nylo...

Страница 13: ...2 13 S T E P ...

Страница 14: ...Seat Frame H as shown D Attach Leg Extension J to Seat Frame H with the pre installed Shaft 99 as shown and using Two 30 1 4 x 9 16 allen bolt Two 31 1 4 washer Tighten the two Allen Screws 76 in Seat Frame H to lock down Shaft 99 Insert one End Cap 3 into Seat Frame H as shown E Attach two Foam Rollers 19 to Leg Extension J using Foam Roller Bar K and two 1 Round End Cap 9 as shown Insert Two End...

Страница 15: ...3 15 S T E P ...

Страница 16: ...late 20 to Selector Rod 21 using One 46 3 8 x 2 socket head bolt D Slide Top Plate 20 and Selector Rod 21 onto Guide Rods M NOTE Make sure that the Round Bolt 46 is facing forward as shown E Slide two Shaft Collars 13 onto Guide Rods M F Insert two Guide Rods M into Top Weight Stack Frame N Attach Top Weight Stack Frame N and Flat Plate 70 to Top Frame E using Two 43 3 8 x 2 3 4 hex head bolt Two ...

Страница 17: ...4 17 S T E P ...

Страница 18: ...installed Make sure Pop Pin 77 in Seated Press Arms Q is fully engaged into selector hole in Seated Press Arm Support P C Attach two Flat End Caps 2 to the top of the Seated Press Arm Support P Attach two End Caps 5 to the top of the Seated Press Arm Q D Attach the Right Seated Press Handle R to the Seated Press Arm Q as shown using Three 80 3 8 x 5 8 allen bolt Three 56 3 8 curved washer Tighten ...

Страница 19: ...5 19 S T E P ...

Страница 20: ... 59 5 16 spring lock washer Two 58 5 16 washer Do NOT over tighten these bolts Tighten these bolts until spring lock washer is flat Over tightening these bolts will cause T nuts in pads to strip out C Attach Back Pad Frame S to Adjustable Back Pad Frame T using One 80 3 8 x 5 8 round allen head bolt One 55 3 8 washer Insert Pop Pin 78 as shown Two Oilite Bushings 82 are pre installed Tighten allen...

Страница 21: ...6 21 S T E P ...

Страница 22: ...lts until spring lock washer is flat Over tightening these bolts will cause T nuts in pads to strip out C Slide Adjustable Seat Pad Frame V into Seat Pad Frame H and hold in place with Pop Pin 79 D Attach two Foam Rollers 19 to the front of the Adjustable Seat Pad Frame V using Foam Roller Shaft K and two 1 Round End Cap 9 as shown E Attach Left Leg Hold Down AA and Right Leg Hold Down AB to Angle...

Страница 23: ...7 23 S T E P ...

Страница 24: ...x 7 hex head bolt Two 57 3 8 washer x 3 4 o d Two 17 spacer sleeve One 51 3 8 nylon lock nut B Install Pulley A5 into Seated Press Arm Support P as shown using One 41 3 8 x 7 hex head bolt Two 57 3 8 washer x 3 4 o d Two 17 spacer sleeve One 51 3 8 nylon lock nut C Install Pulley A8 into the pulley flange on Top Weight Stack Frame N as shown using One 44 3 8 x 1 3 4 hex head bolt Two 55 3 8 washer...

Страница 25: ...8 25 S T E P ...

Страница 26: ...ulley A2 under Cable 66 and into Top Frame E as shown using One 44 3 8 x 1 3 4 hex head bolt Two 55 3 8 washer One 51 3 8 nylon lock nut D See diagram 1 Route Cable 66 over the top and around pre installed Pulley A3 as shown Route Cable 66 around Pulley A4 and install Pulley A4 into Angled Vertical Frame D as shown in diagram 2 using One 43 3 8 x 2 3 4 hex head bolt Two 15 pulley spacer One 51 3 8...

Страница 27: ...iagram 1 Cable Installation 3 1 2 diameter pulley Start at high pulley station by inserting the Metal Ball End here High Pulley Cable Diagram 2 Pulley Installation 3 1 2 diameter pulley Diagram 3 Shroud Installation ...

Страница 28: ... nylon lock nut C See Diagram 1 Route Cable 66 up through the hole in Top Frame E over pre installed Pulley A8 and down through Top Weight Stack Frame N and toward weight stack D See Diagram 1A The Metal Ball End of Cable 66 should be hanging just above the weight stack Remove Bolt 23 from Selector Rod Top Bolt 22 slide Metal Ball End of Cable 66 through Selector Rod Top Bolt 22 Attach Cable End S...

Страница 29: ...ey A6 Selector Rod Top Bolt 22 must be threaded a minumum of 1 2 into the Selector Rod 21 and Jam Nut 25 tightened securely against spring lock washer 24 to ensure proper connection Check the Jam Nut 25 once a week to make sure it is tight Diagram 2 Pulley Installation Lat Pulldown Cable ...

Страница 30: ...ble 67 through B See Diagram 2 Install 3 1 2 diameter Pulley B1 over Cable 67 and into Leg Extension J as shown using One 43 3 8 x 2 3 4 hex head bolt Two 15 pulley spacer One 51 3 8 nylon lock nut C See Diagram 2 Install Pulley B2 over Cable 67 and into Seat Frame H as shown using One 43 3 8 x 2 3 4 hex head bolt Two 15 pulley spacer One 51 3 8 nylon lock nut D See Diagram 1 Route Cable 67 throug...

Страница 31: ...11 31 S T E P 3 1 2 diameter pulley Low Pulley Cable Diagram 1 Cable Installation Diagram 2 Pulley Installation Start here at Leg Extension by inserting the Small Ball End here ...

Страница 32: ...ound Pulley B5 and install Pulley B5 using One 44 3 8 x 1 1 2 hex head bolt One 51 3 8 nylon lock nut C Insert Cable 67 through Angled Vertical Frame D and install Pulley B6 under Cable 67 as shown using One 43 3 8 x 2 3 4 hex head bolt Two 15 nylon bushing One 51 3 8 nylon lock nut D See Diagram 1A Attach Short Cable 68 to Main Base Frame A using One 43 3 8 x 2 3 4 hex head bolt One 55 3 8 washer...

Страница 33: ...12 S T E P 33 Low Pulley Cable Diagram 1 Cable Installation Start here Diagram 1A Diagram 2 Pulley Installation by routing cable around Pulley B4 ...

Страница 34: ...ubber Stops 85 one on Angled Vertical Frame D and one on Seat Frame H SEE NOTE 1 ON PAGE 33 If there is to much tension and the Top Plate 20 is not resting directly on top of the weight stack plates 1st Tighten Rubber Stop 85 2nd Move Pulley B4 down to a lower hole in Double Pulley Holder X or move Pulley A7 up to a higher hole in Double Pulley Holder X If there is to much play or excessive slack ...

Страница 35: ... be threaded a minumum of 1 2 into the Selector Rod 22 and Jam Nut 25 tightened securely against spring lock washer 21 to ensure proper connection WARNING NOTE 1 Check Jam Nut 25 weekly to be sure it is tight and locked onto the Selector Rod 22 ...

Страница 36: ...ou to familiarize yourself with your new gym We hope you are completely satisfied with this product and wish you many years of enjoyment 1 SEATED PRESS ARMS Q ADJUSTMENT A Grasp the Seated Press Arm Q with your right hand B Pull the Flat Pop Pin 77 with your left hand to release the Seated Press Arm C Adjust the Seated Press Arm to the desired position depending on the exercise you are performing ...

Страница 37: ...ed Press Arm Q 1 Reverse view drawing Pull Flat Pop Pin 77 Pay special attention to the plunger on this Pop Pin 79 Always be sure that the plunger is fully engaged into the hole you select Also be sure that the spring in the Pop Pin 79 operates freely Failure to do so may result in serious injury WARNING Turn and pull T Shaped Pop Pin 79 Make sure Pop Pins are fully engaged into selector hole and ...

Страница 38: ...Shaped Pop Pin 79 and make sure it is fully engaged into the selector hole in the Adjustable Back Pad Frame T Turn T Shaped Pop Pin 79 clockwise to lock it in place D For certain exercises you may wish to change the angle of the Back Pad Pull the Flat Pop Pin 78 on the Adjustable Back Pad Frame T this will release the Back Pad Frame S Change to the desired angle E Release the Flat Pop Pin 78 and m...

Страница 39: ...engaged into the hole you select Also be sure that the spring in the Pop Pins operates freely Failure to do so may result in serious injury WARNING 3 Pull Flat Pop Pin 78 Make sure Pop Pins are fully engaged into selector hole and then turn clockwise to lock it in place Turn and pull T Shaped Pop Pin 79 ...

Страница 40: ...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 41: ...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 42: ...ction to end users on the fundamentals of strength training CABLES 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 Visually inspect the cables for fraying cracking peeling or discoloration Check slack in cables an...

Страница 43: ...EAN AND CONDITION 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 CABLES CHECK T...

Страница 44: ...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 45: ...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 46: ...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 47: ...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 48: ...ld up of lactic acid in the muscle fibers This is the result of intense exercise Muscle soreness can become a problem when the body is pushed too fast and too quickly As a beginner tendons ligaments joints and tissues have not yet developed the ability necessary to recover from high intensity exercise A general warm up of stretching and light calisthenics prior to exercise can possibly reduce the ...

Страница 49: ...Rest 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 return you will be able to give 100 6 Overtraining It s not how much time you spend working out but what you accomplish that really matters Try to keep your resistance workouts within 45 to 60 minutes...

Страница 50: ...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 51: ... 60 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 ...

Страница 52: ...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 53: ...teus Medius Gluteas Maximus Abs External Oblique Triceps Triceps Brachii lateral head longhead medial head Hamstrings Iliotibial Band Biceps Femoris Adductor Magnus Semitendinosus Gracilis Semimembranosus Abs Serratus Anterior External Oblique Rectus Abdominis Tendinous Inscriptions Thighs Sartorius Pectineus Adductor Longus Gracilis Tensor Fasciae Latae Calves Gastrocnemius Peroneus Longus Tibia ...

Страница 54: ...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 54 ...

Страница 55: ... 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 55 WEIGHT TRAINING EXERCISE LOG ...

Страница 56: ...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 56 W...

Страница 57: ...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 57 WEIGHT TRAINING EXERCISE LOG ...

Страница 58: ...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 59: ... 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 inches behind hips 4 Push right knee...

Страница 60: ...pointed in same direction as front foot it is not necessary to have heel on floor 5 Keep torso upright and rest hands on hips or front leg 6 Slowly lower hips forward and downward 7 Hold for 10 to 15 seconds 8 Repeat with the left leg HIPS Supine Knee Flex MUSCLE S AFFECTED hip extensors gluteus maximus and hamstrings 1 Lie on back with legs straight 2 Flex right leg and lift knee toward chest 3 P...

Страница 61: ...onds 6 Keep head upright and neck relaxed POSTERIOR OF UPPER ARM Behind Neck Stretch Chicken Wing MUSCLE S AFFECTED triceps and latissimus dorsi 1 Standing or sitting flex right arm and raise elbow above head 2 Reach the right hand down toward the left scapula 3 Grasp right elbow with left hand 4 Pull elbow behind head with left hand 5 Hold for 10 seconds 6 Repeat with left arm Stretching shoulder...

Страница 62: ...t with the chin 3 Extend neck posteriorly backward by trying to touch the head to the trapezius hold for 10 seconds SHOULDER Straight Arms Behind Back MUSCLE S AFFECTED deltoids and pectoralis major 1 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...

Страница 63: ... with the left arm ANTERIOR OF THIGH AND HIP FLEXOR Side Quadricep Stretch MUSCLE S AFFECTED quadriceps and iliopsoas 1 Lie on left side with both legs straight 2 Place left forearm flat on floor and upper arm perpendicular to floor 3 Place left forearm at 45 angle with torso 4 Flex right leg with heel of right foot moving toward buttocks 5 Grasp front of ankle with right hand and pull toward butt...

Страница 64: ...Touch MUSCLE S AFFECTED hamstrings spinal erectors and gastrocnemius 1 Sit with the upper body 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 ...

Страница 65: ...m the waist and grasp toes with right hand and slightly pull toes toward the upper body as the chest is also pulled toward right leg Hold for 10 seconds 4 Release toes and relax foot 5 Grasp ankle and continue to pull chest toward right leg Hold for 10 seconds 6 Point toes away from body and continue to pull chest toward right leg Hold for 10 seconds 7 Repeat with the left leg Remember do all stre...

Страница 66: ...g 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 seconds 6 Repeat process with the left leg 7 Repeat process by grasping right toes with right hand and left toes with left hand Move the torso forward and toward the ground STRETCHING WA...

Страница 67: ...es in front of left foot 2 Flex right foot toward shin dorsi flexion with heel in contact with floor 3 Lean forward and try to touch right leg with chest while both legs are straight 4 Continue to lean downward with upper body as the foot is dorsi flexed near maximal toward the shin 5 Hold for 10 to 15 seconds 6 Repeat with the left leg Stretching the groin Stretching calves without a step STRETCH...

Страница 68: ...o 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 stretch with one leg at a time Stretching the achilles tendon by lowering the heel STRETCHING WARM UP COOL DOWN STRETCHING WARM UP COOL DOWN STRETCHIN...

Страница 69: ...sories Olympic Weight Tree WT46 Strength Training Time Clock STT45 CALL NOW FOR THE DEALER NEAREST YOU 1 800 833 1227 Rubber Flooring RF46 Vertical Knee Raise Dip Push Up Chin Machine VKR82 40 Wide 3 Tier Dumbbell Rack WDR363 45 Hyperextension Machine WHYP45 69 BUILD THE ULTIMATE FITNESS CENTER with ...

Страница 70: ...ement 7 Exhale on exertion inhale on return motion Shrugs Trapezius 1 Insert pin into weight stack at desired resistance level 2 Attach Low Row Bar to low pulley cable 3 Stand facing the machine with your feet set shoulder width apart 4 Grasp the Bar and stand erect with your arms extended straight down and the Bar resting across your thighs Allow the weight to pull your shoulders forward and down...

Страница 71: ...to the starting position Repeat movement 6 Exhale on exertion inhale on return motion Standing Cable Curl Biceps 1 Insert pin into weight stack at desired resistance level 2 Attach Low Row Bar to high pulley cable 3 Stand erect with your feet shoulder width Take an overhand grasp of the Low Row Bar with your hands set 3 to 5 inches apart 4 Pull the Bar down and lock your upper arms against the sid...

Страница 72: ...eat movement 5 Exhale on exertion inhale on return motion 6 Change sides and repeat with opposite leg 1 Insert pin into weight stack at desired resistance level 2 Attach Ankle Strap to right ankle and low pulley cable Stand 1 to 2 feet away from the pulley with your right side toward machine 3 Keeping your legs straight and your body balanced allow the weight to pull your leg away from your body a...

Страница 73: ...ve across to the correct weight ratio depending on the exercise you are performing Weight Plates 73 90 Ab Crunch 80 90 100 Top Plate 10 20 30 40 50 60 70 80 90 100 110 120 130 140 150 160 170 180 190 200 210 9 18 27 36 45 54 63 72 81 90 99 108 117 126 135 144 153 162 171 180 189 8 16 24 32 40 48 56 64 72 80 88 96 104 112 120 128 136 144 152 160 168 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 2...

Страница 74: ...S P G3SSPA Q G3SRSPH R G3SBPF S G3SABPF T G3SSPF V G3SDPH X G3SPH Y G3SSPS Z G3SLLHD AA G3SRLHD AB MAIN BASE FRAME REAR BASE FRAME REAR VERTICAL FRAME ANGLED VERTICAL FRAME TOP FRAME FRONT FRAME BACK PAD ADJUSTER SEAT FRAME LEG EXTENSION FOAM ROLLER BAR LEFT SEATED PRESS HANDLE CHROME GUIDE ROD TOP WEIGHT STACK FRAME SEATED PRESS ARM SUPPORT SEATED PRESS ARM RIGHT SEATED PRESS HANDLE BACK PAD FRAM...

Страница 75: ...X END CAP 2 X 2 X 1 8 CONVEX END CAP 1 X 2 CONVEX END CAP FOOT CAP 2 X 2 NYLON BUSHING 2 X 2 FRAME LEVELER 2 X 2 FOAM ROLLER END CAP 2 5 OD X 1 ID RUBBER PAD 1 1 2 X 1 1 2 RUBBER DONUT 2 1 2 WEIGHT STACK SHIM 2 X 2 SHAFT COLLAR 1 3 8 OD 3 4 ID 1 5 L PLASTIC PULLEY 3 1 2 X 3 4 PULLEY SPACER 9 16 OD X 3 8 ID X 5 8 L 15mm X 9mm X 17mm SNAP LINK 3 1 4 SPACER SLEEVE 1 2 OD X 7 16 ID X 7 8 L PLASTIC PUL...

Страница 76: ...3 PARTIAL THREAD HEX HEAD BOLT 3 8 X 2 3 4 PARTIAL THREAD HEX HEAD BOLT 3 8 X 1 1 2 PARTIAL THREAD HEX HEAD BOLT 5 16 X 1 3 4 PARTIAL THREAD SOCKET HEAD BOLT 3 8 X 1 1 2 FULL THREAD SPRING LOCK WASHER 7 16 NYLON LOCK NUT 1 2 NYLON LOCK NUT 3 8 WASHER 1 2 WASHER 3 8 CURVED WASHER 3 8 WASHER 3 8 X 3 4 O D WASHER 5 16 SPRING LOCK WASHER 5 16 WEIGHT STACK PIN 5 1 2 L STEEL CHAIN 3 16 HEX HEAD BOLT 3 8...

Страница 77: ...D U W 1 1 G3SBP U G3SSP W AB CRUNCH HARNESS LAT BAR LOW ROW BAR LAT BAR PAD FOAM GRIP 1 1 2 OD X 8 1 2 L FOAM GRIP 1 1 2 OD X 20 1 2 L FOAM GRIP 1 1 2 OD X 5 1 2 L ANKLE STRAP JG3SACH JG3SLB JG3SLRB JG3SLBP JFG8 5 JFG20 5 JFG5 5 JG3SAS 86 87 88 89 90 91 92 95 1 1 1 1 2 2 6 1 66 67 68 1 1 1 JHPC4155 JLPC4030 JSC595 HIGH PULLEY CABLE 4155 mm 13 7 5 LOW PULLEY CABLE 4030 mm 13 2 5 SHORT CABLE 595mm 1...

Страница 78: ...ch KEY 40 HEX HEAD BOLT 1 2 X 3 PARTIAL THREAD QTY 2 KEY 42 HEX HEAD BOLT 3 8 X 3 PARTIAL THREAD QTY 4 KEY 43 HEX HEAD BOLT 3 8 X 2 3 4 PARTIAL THREAD QTY 16 KEY 62 HEX HEAD BOLT 3 8 X 2 1 2 PARTIAL THREAD QTY 3 KEY 63 CARRIAGE BOLT 3 8 X 2 3 4 PARTIAL THREAD QTY 2 ...

Страница 79: ...G 3 S H A R D W A R E mm Inch KEY 41 HEX HEAD BOLT 3 8 X 7 PARTIAL THREAD QTY 2 KEY 44 HEX HEAD BOLT 3 8 X 1 1 2 PARTIAL THREAD QTY 6 KEY 45 HEX HEAD BOLT 5 16 X 1 3 4 FULL THREAD QTY 4 KEY 46 SOCKET HEAD BOLT 3 8 X 1 1 2 FULL THREAD QTY 1 ...

Страница 80: ... z e G 3 S H A R D W A R E mm Inch KEY 50 NYLON LOCK NUT 1 2 QTY 2 KEY 51 NYLON LOCK NUT 3 8 QTY 31 KEY 57 WASHER 3 8 QTY 4 KEY 59 SPRING LOCK WASHER 5 16 QTY 4 KEY 54 WASHER 1 2 QTY 2 KEY 55 WASHER 3 8 QTY 13 KEY 58 WASHER 5 16 QTY 4 ...

Страница 81: ... 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 81 ...

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