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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

POSTERIOR OF LOWER LEG

Step Stretch

MUSCLE(S) AFFECTED:

gastrocnemius and soleus; also, achilles tendon

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 calves

standing on a step

Preparing to stretch

the achilles tendon by

slightly bending the knee

Stretching the

achilles tendon by

lowering the heel

Содержание GMR5

Страница 1: ...W N E R S M A N U A L by by v 042310 by GMR5 Table of Contents ImportantSafetyInstructions p 2 BeforeYouBegin p 3 Preparations p 4 AssemblyInstructions p 5 7 ExerciseTips p 8 27 MainframePartsList p 28 HardwareList p 28 ExplodedViewDiagram p 29 ...

Страница 2: ...fore beginning assembly please take the time to read the instructions thoroughly m 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 m Assemble and operate the GMR5 on a solid level surface Locate the unit a few feet from the walls o...

Страница 3: ...ormance specifications and product manuals in order to ensure that only superior products are released from our factories Please take the time to carefully read through this manual thoroughly Instructions contained in this document are not intended to cover all details or variations possible with Body Solid equipment or to cover every contingency that may be met in conjunction with installation op...

Страница 4: ...m Silicone Spray Oil Installation Requirements Follow these installation requirements when assem bling the GMR5 Set up the GMR5 on a solid flat surface A smooth flat surface under 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 Fill out and mail the warranty card The GMR5 unit comes...

Страница 5: ...ces may have extra holes that you will not use Use only those holes indicated in the instructions and illustrations NOTE To find out the length of a particular bolt measure its shank the long narrow part beneath the head Refer to the 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 experienc...

Страница 6: ... secure using One 1 M6x10 hex head bolt B Attach another Hoop Insert B onto the structure then secure using One 1 M6x10 hex head bolt C Connect the last Hoop Insert B onto the structure then secure using One 1 M6x10 hex head bolt D Slide Top Frame C onto the last Hoop Insert B E Congratulations You have completed the assembly of the GMR5 ...

Страница 7: ...7 S T E P 1 Above shows Step 1 assembled and completed ...

Страница 8: ...dequate 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 an...

Страница 9: ... 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 ...

Страница 10: ...efore 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 a...

Страница 11: ...longer 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 se...

Страница 12: ...ild 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 13: ... 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 minute...

Страница 14: ...nd 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 wil...

Страница 15: ...st period between sets should be from 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 fo...

Страница 16: ...d 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...

Страница 17: ...uteus 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 18: ...18 ...

Страница 19: ...19 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 ...

Страница 20: ...20 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 ...

Страница 21: ...21 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 ...

Страница 22: ...st 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 B...

Страница 23: ...le 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 ...

Страница 24: ... 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 anteri...

Страница 25: ...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 legs Hold for 10 seconds 5 Still grasping the ankles point away from body and continue to ...

Страница 26: ...er 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 secon...

Страница 27: ...o 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 28: ... P a r t s L i s t Part Qty Description A 1 Base Frame B 2 Hoop Insert C 1 Top Frame 1 2 Hex Head Bolt M6x10 2 1 End Cap Ø45 3 4 Pad 54mm x 38mm x ᵟ 4mm Part numbers are required when ordering parts H a r d w a r e L i s t ...

Страница 29: ...45 29 Exploded View Diagram GMR5 ...

Страница 30: ...opyright 2010 Body Solid All 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 by ...

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