Gold's Gym G4503, Руководство пользователя

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Parts ID
PART NO. DESCRIPTION QUANTITY
1 MAIN SUPPORT 1
2 FRONT LEG SUPPORT 1
3 BACK LEG SUPPORT 1
4 FRONT UP SUPPORT 1
5 ADJUSTABLE FOAM TUBE 1
6 FOAM TUBE 1
7 CUSHION 1
8 FOAM ROLLER 4
9 PLASTIC ROUND FEET COVER ø38 6
10 PLASTIC SQUARE END CAP 38x38 2
11 PLASTIC ROUND END CAP ø25 4
12 PIN ø8x55 2
13 NUT M8 1
14 HEX HEAD BOLT M8x55 2
15 SCREW M6x16 4
16 LOCK NUT M8 2
17 WASHER 8mm 4
18 WASHER 6mm 4
Warm Up
Warming Up
It is important to warm up before exercising to prepare your body for the workout it is about to do.
The first phase of a warm up is to increase your heart rate and get blood pumping around your
body faster. Choose an activity which will warm up the same muscles you are going to use during
your workout.
1. 5-10 minutes heart rate raising activity
2. Static stretching
3. Workout
Stretches
Hold each stretch for about 30 seconds. Stretching should not hurt; only stretch your muscles to as
far as is comfortable. If you have a tight or previously injured muscle stretch the affected muscle
group within the warm up. Do not perform any sudden movements while warming up.
Cool Down
Following your workout you should carry out a cool down.
This should gradually bring your heart rate back to a resting level. To do a cool down perform an
activity of your choice at a low intensity e.g. a steady 5 minute jog. This should be followed by
static stretches, similar to those in the warm up. Again, hold each stretch for 30 seconds.
Side
Stretch Arm
Stretch
Hamstring
Stretch
Groin Stretch Calf Stretch
Quad
Stretch