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PowerLift SBL460, Руководство пользователя

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PowerLift SBL460 Скачать руководство пользователя страница 42

SHORT-TERM GOALS

Date Set

Date Accomplished

Goal

Reward

**

Date Set

Date Accomplished

Goal

Reward

**

Date Set

Date Accomplished

Goal

Reward

**

LONG-TERM GOALS

Goal

Reward!

*

M a k e   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

*

41

Содержание SBL460

Страница 1: ...unter Balance Warning p 28 Notes p 30 Phrases Terms Tips Guidelines p 31 32 Nutrition p 33 Exercise Prescription p 34 Training Tips p 35 Common Training Mistakes p 36 Setting Up Your Personal Program...

Страница 2: ...1 P o w e r L I F T M a i n f r a m e S B L 4 6 0 R e f e r e n c e D r a w i n g s PATENT PENDING...

Страница 3: ...ote Due to continuing product improvements specifications and designs are subject to change without notice Even though we have prepared this manual with extreme care neither the publisher nor the auth...

Страница 4: ...is required 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 sk...

Страница 5: ...e pieces on the floor near the place where you plan to use the equipment Be careful to assemble all components in the sequence presented in this guide If any items are missing contact the dealer from...

Страница 6: ...face 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 Insert all bolts in the...

Страница 7: ...Assembly Tips Readall Notes oneachpagebeforebeginningeachstep While you may be able to assemble the PowerLIFT Gym using the illustrations only important safety notes and other tips are included in th...

Страница 8: ...C and the following hardware two 32 hex bolt 12mm x 105mm partial thread four 50 flat washer 12mm two 48 nylon lock nut 12mm C Obtain assistance for this step Have assistant hold vertical mainframe E...

Страница 9: ...S T E P 1 8...

Страница 10: ...hread bolt two 60 spring lock washer 8mm two 61 flat washer 8mm D Attach lat support frame J to lat base frame D and vertical mainframe E using brace plate L and the following hardware four 32 hex bol...

Страница 11: ...10 S T E P 2...

Страница 12: ...l preacher support V over the shock cylinder U and secure it to lat base frame D as shown using two 32 hex bolt 12mm x 105mm partial thread four 50 flat washer 12mm two 48 nylon lock nut 12mm G Insert...

Страница 13: ...12 S T E P 3...

Страница 14: ...thread bolt four 60 spring lock washer 8mm four 61 flat washer 8mm Note Do not over tighten these bolts Tighten these bolts to a snug fit Over tightening these bolts will cause T nuts in pads to strip...

Страница 15: ...14 S T E P 4...

Страница 16: ...10mm two 51 flat washer 10mm x 30mm F Slide 20 preacher weight post AX into preacher pivot arm Y as shown G Slide both Olympic adapter sleeves 4 over the 20 preacher weight post AX as shown and lock i...

Страница 17: ...S T E P 5 16...

Страница 18: ...d right lat beam Slide the rear pivot shaft AE thru the right lat beam AG and then thru the chrome lat adjustment bar AH and then thru the left lat beam AF G Install bolt 41 square head bolt 10mm x 55...

Страница 19: ...18 S T E P 6...

Страница 20: ...en wrenches for this step To lock Olympic adapter sleeves in place use both allen wrenches at the same time and turn them in opposite directions to tighten F Install pulley 9 into opening of vertical...

Страница 21: ...20 S T E P 7...

Страница 22: ...o permanently secure the pop pin handle to the pop pin plunger by using Super Glue D See Note 1 Slide right press beam AP on to the pivot shaft AE Install pillow block bearing 22 on to right press bea...

Страница 23: ...22 S T E P 8...

Страница 24: ...ing lock washer 10mm two 40 round allen head 10mm x 25mm full thread bolt You should wrench tighten these bolts now two 5 round plastic ball end caps 2 two 21 rubber donut You should now wrench tighte...

Страница 25: ...24 S T E P 9...

Страница 26: ...A c c e s s o r i e s 25 S T E P 10...

Страница 27: ...ght 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 exhal...

Страница 28: ...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...

Страница 29: ...sers carefully read and understand all warning safety and maintenance labels on the machine before each use Failure to do so may result in serious injury It is imperative that you retain this Owner s...

Страница 30: ...attention to the plunger on this pop pin Always be sure that the plunger is fully engaged into the hole you select Be sure to tighten the lock down knob by turning it clockwise to lock it in place eve...

Страница 31: ...N O T E S 30...

Страница 32: ...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 33: ...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 34: ...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 35: ...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 36: ...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 37: ...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 38: ...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 39: ...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 40: ...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 41: ...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 42: ...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 43: ...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 44: ...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 45: ...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 46: ...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 47: ...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 48: ...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 49: ...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 50: ...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 51: ...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 52: ...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 53: ...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 54: ...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 55: ...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 56: ...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 57: ...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 58: ...ACHER SUPPORT W 1 SBL460FHDB W FOOT HOLD DOWN BAR X 1 SBL460PST X PREACHER POST Y 1 SBL460PPA Y PREACHER PIVOT ARM Z 1 SBL460PS2 Z 3 1 2 PIVOT SHAFT AA 1 SBL460PF AA PAD FRAME AD 2 SBL460PHS AD PREACH...

Страница 59: ...GHT POST 22 7 PBB17 PILLOW BLOCK BEARING 17mm ID 23 1 RBS86 RUBBER BAR STOPPER 86mm LONG 24 2 BB4120 OILITE BUSHING 41mm OD 20mm ID 25 1 LLPPH LARGE LOCKING POP PIN HANDLE 26 4 PBEC26 PLASTIC BOLT END...

Страница 60: ...T 10mm 55 34 WSW10 SPRING LOCK WASHER 10mm 56 10 WFLT10 FLAT WASHER 10mm 57 1 WFLT0824 FLAT WASHER 8mm X 24mm 58 1 SNUT8 STANDARD NUT 8mm 59 1 NLN8 NYLON LOCK NUT 8mm 60 16 WSW8 SPRING LOCK WASHER 8mm...

Страница 61: ...BEL FOR LAT STATION 1 SBL460DWLBP 2 WARNING LABEL FOR PRESS STATION 1 SBL460DWLSP 3 LABEL FOR SEAT PLACEMENT 1 DWRULE 4 WARNING LABEL FOR RULES 1 DWSM 5 WARNING LABEL FOR MAINTENANCE C a b l e L i s t...

Страница 62: ...12mm x 25mm full thread QTY 1 34 Key black lat end cap 2 75 x 375 QTY 2 3 Key spring lock washer 12mm QTY 1 49 Key flat washer 12mm QTY 44 50 Key nylon lock nut 12mm QTY 22 48 Key hex bolt 12mm x 95mm...

Страница 63: ...er 8mm QTY 15 60 Key flat washer 8mm QTY 17 61 Key flat washer 13mm x 36mm QTY 2 65 Key round allen head 10mm x 30mm full thread bolt QTY 10 38 Key round allen head 10mm x 20mm full thread bolt QTY 18...

Страница 64: ...tial thread QTY 4 36 Key hex bolt 10mm x 85mm partial thread QTY 4 37 Key hex bolt 10mm x 90mm partial thread QTY 1 66 Key hex bolt 10mm x 100mm partial thread QTY 2 35 63 Key spring lock washer 10mm...

Страница 65: ...64...

Страница 66: ...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 pendi...

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