Body Solid Power Lift FID46 Скачать руководство пользователя страница 32

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NECK

Look Right and Left

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

s t e r n o c l e i d o m a s t o i d

1. Stand or sit with head and neck upright.
2. Turn head to the right using a submaximal concentric contraction.

Hold for 10 seconds.

3. Turn head to the left using a submaximal concentric contraction.

Hold for 10 seconds.

NECK

Flexion and Extension

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

s t e r n o c l e i d o m a s t o i d , s u b o c c i p i t a l s a n d s p l e n i i

1. Standing or sitting with head and neck upright, flex neck anteriorly

(forward) by tucking chin in toward the chest; hold for 10 seconds.

2. If the chin touches the chest, try to touch lower on the chest 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

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

d e l t o i d s a n d p e c t o r a l i s m a j o r

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 relaxed.

Rotational flexion

of the neck

Neck flexion

Neck extension

Stretching shoulder

joints—standing

S T R ETCHING

WARM-UP/COOL-DOWN

S T R ETCHING

WARM-UP/COOL-DOWN

S T R ETCHING

WARM-UP/COOL-DOWN

S T R ETCHING

WARM-UP/COOL-DOWN

S T R ETCHING

WARM-UP/COOL-DOWN

S T R ETCHING

WARM-UP/COOL-DOWN

S T R ETCHING

WARM-UP/COOL-DOWN

S T R ETCHING

WARM-UP/COOL-DOWN

S T R ETCHING

WARM-UP/COOL-DOWN

Содержание Power Lift FID46

Страница 1: ...rition p 15 Exercise Prescription p 16 Training Tips p 17 Common Training Mistakes p 18 Setting Up Your Personal Program p 19 Deterine Your Training Method p 20 Exercise Tips p 21 Anatomy Chart p 22 F...

Страница 2: ...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 comp...

Страница 3: ...rection unless specified in text or illustrations to do otherwise Leave room for adjustments Tighten fasteners such as bolts nuts and screws so the unit is stable but leave room for adjustments Do not...

Страница 4: ...m x 80mm partial thread two 36 flat washer 10mm one 32 nylon lock nut 10mm D Slide adjustment carriage E over chrome adjustment tube F as shown with the pop pin knob on the left side of the bench You...

Страница 5: ...4 S T E P 1...

Страница 6: ...right side of back brace J as shown using one 22 hex bolt 10mm x 165mm partial thread two 36 flat washer 10mm one 32 nylon lock nut 10mm C See Note 3 Install 165mm 6 1 2 bolt 22 thru left side of back...

Страница 7: ...S T E P 2 6...

Страница 8: ...ver tightening pad bolts will cause T nuts in pads to strip out Install using four 30 hex bolt 8mm x 60mm partial thread four 37 spring lock washer 8mm four 38 flat washer 8mm C Install back pad Q on...

Страница 9: ...S T E P 3 8...

Страница 10: ...10mm one 35 spring lock washer 10mm one 28 round allen head 10mm x 20mm full thread bolt Wrench tighten this bolt now one 2 plastic ball end cap 2 one 12 rubber donut D See Note 1 Install all three ro...

Страница 11: ...10 S T E P 4...

Страница 12: ...our local Body Solid dealer If you have any questions about the operation set up or maintenance of this bench please call our customer service department at 1 800 556 3113 Pay special attention to the...

Страница 13: ...that 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 d...

Страница 14: ...med on every second day is adequate 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...

Страница 15: ...e between sets to give your 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 enduranc...

Страница 16: ...and therefore 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...

Страница 17: ...sets usually have a 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 exe...

Страница 18: ...s from microtears and a build 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 b...

Страница 19: ...roper form 5 Not Enough 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 fu...

Страница 20: ...et to factor in the warm up and 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 achiev...

Страница 21: ...d 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 rec...

Страница 22: ...r elbow and 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 INCLI...

Страница 23: ...luteus Medius Gluteas Maximus Abs External Oblique Triceps Triceps Brachii lateral head longhead medial head Hamstrings Iliotibial Band Biceps Femoris Adductor Magnus Semitendinosus Gracilis Semimembr...

Страница 24: ...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...

Страница 25: ...t 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 BENCH CHEST PR...

Страница 26: ...ge 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 LEG PRESS SQUAT LEG EXTENSION LEG CURL CALF RAISE BENCH CHES...

Страница 27: ...f your changes and improvements 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 t...

Страница 28: ...popular type of stretching is the static stretching technique Thisformofstretching involves voluntary complete relaxation of the mus cles while they are elongated A static stretch is a constant steady...

Страница 29: ...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...

Страница 30: ...ointed 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 s...

Страница 31: ...nds 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 abo...

Страница 32: ...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...

Страница 33: ...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 u...

Страница 34: ...ouch 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 to...

Страница 35: ...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...

Страница 36: ...ght 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...

Страница 37: ...s 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...

Страница 38: ...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...

Страница 39: ...om 100 Covered LIFETIME WARRANTY Accessories 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...

Страница 40: ...N O T E S 39...

Страница 41: ...N O T E S 40...

Страница 42: ...R e f e r e n c e D r a w i n g s 41 F I D 4 6 F l a t I n c l i n e D e c l i n e B e n c h...

Страница 43: ...m QTY 34 36 Key flat washer 10mm x 30mm QTY 3 34 Key nylon lock nut 10mm QTY 19 32 Key hex bolt 8mm x 60mm partial thread QTY 8 30 Key hex bolt 8mm x 45mm partial thread QTY 2 31 Key nylon lock nut 8m...

Страница 44: ...iage bolt 10mm x 95mm QTY 4 29 Key hex bolt 10mm x 60mm partial thread QTY 2 25 Key hex bolt 10mm x 80mm partial thread QTY 2 24 Key hex bolt 10mm x 110mm partial thread QTY 1 23 Key hex bolt 10mm x 1...

Страница 45: ...0 3 FRB18 5 FOAM ROLLER BAR 18 1 2 11 4 FG1 6 FOAM GRIP 1 6 OD VARIOUS LENGTHS 12 1 RDOP2 RUBBER DONUT FOR OLY WEIGHT POST 13 2 PIN4 ADJUSTMENT PIN 14 2 ROLWH3 ROLLER WHEEL 3 15 1 LLPPH LARGE LOCKING...

Страница 46: ...c h Copyright 2003 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 patent...

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