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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 possible.

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.

51

StretcHinG

41

© Best Company srl

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Содержание BSG10X

Страница 1: ...BSG10X O w n e r s M a n u a l 9 1 E 7 1 Best Company srl...

Страница 2: ...dealer nearest you 2 Before You Begin Body Solid continually seeks ways to improve the performance specifications and product manuals in order to ensure that only superior products are released from o...

Страница 3: ...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 disassem...

Страница 4: ...ved 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 during the lift...

Страница 5: ...notes and other tips are included in the text Some pieces may have extra holes that you will not use Use only those holes indicated in the instructions and il lustrations NOTE To find out the length...

Страница 6: ...rom falling over until Rear Leg B is attached B Attach Rear Leg B to Main Frame A as shown using Two 75 3 8 x 3 hex head bolt One 74 3 8 x 2 3 4 hex head bolt Six 56 3 8 washer Three 63 3 8 nylon lock...

Страница 7: ...S T E P 9 4 2 6 3 00 342 0 5 4 5 4 3 502 4 2 5 0 0 43 7 7 2 2 1 STEP 7 S T E P 9 4 2 6 3 00 342 0 5 4 5 4 3 502 4 2 5 0 0 43 7 7 2 2 Above shows STEP 1 assembled and completed Best Company srl...

Страница 8: ...lower frame to Main Frame A by using Two 75 3 8 x 3 hex head bolt Four 56 3 8 washer Two 63 3 8 nylon lock nut B Install lower Flat Plate E into Main Frame A using Two 70 3 8 x 2 1 2 hex head bolt Fo...

Страница 9: ...S T E P 11 2 STEP 9 S T E P 11 Above shows STEP 2 assembled and completed Best Company srl...

Страница 10: ...ed A Install Press Arms J and K into Press Arm Frame and secure using Two 73 3 8 x 2 1 2 carriage bolt Two 56 3 8 washer Two 63 3 8 nylon lock nut B Fully tighten fasteners Make sure there is no extra...

Страница 11: ...S T E P 13 3 4 4 2 4 3 STEP 11 S T E P 13 3 4 4 2 4 Above shows STEP 3 assembled and completed Best Company srl...

Страница 12: ...sher Fully tighten bolt Adjust cable length by screwing threaded cable attachment bolt as needed E Install Top Plate 45 and Selector Rod 2 assembly onto the Guide Rods F F Install Shaft Collars 44 ont...

Страница 13: ...S T E P 15 4 STEP 13 Above shows STEP 4 assembled and completed S T E P 15 15 Best Company srl...

Страница 14: ...ed A Install pre assembled Seat Assembly Q and Back Rest Assembly Q into adjustment sockets Install Safety Catch Bolts 65 and Spring Lock Washers 57 into ends of brackets B Turn the two locking T Shap...

Страница 15: ...S T E P 17 5 STEP 15 Above shows STEP 5 assembled and completed S T E P 17 Best Company srl...

Страница 16: ...es in Main Frame A under Back Pad Q in front of Seat Pad Q and into the lower hole in the leg extension C Install all remaining Plastic Washers 26 Foam Rollers 25 and Plastic End Caps 27 as shown D In...

Страница 17: ...S T E P 19 6 STEP 17 Above shows STEP 6 assembled and completed S T E P 19 Best Company srl...

Страница 18: ...r s Manual and be sure all warning labels are legible and intact Replacement Owner s Manuals and labels are available from your local dealer If you have any questions about the operation set up or mai...

Страница 19: ...hine to be used until damaged or worn 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 co...

Страница 20: ...trength training CABLES l 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 wea...

Страница 21: ...21 For POWERLINE Customer Service http www bodysolid com support powerline docs html Best Company srl...

Страница 22: ...3 times per week Allow a minimum of 48 hours rest for each muscle group worked If you are doing a total body workout three training sessions per week performed on every second day is adequate EXERCISE...

Страница 23: ...a given resistance with proper lifting technique Thus a set at a certain RM implies the set is performed to momentary voluntary fatigue 1RM is the heaviest resistance that can be used for one compete...

Страница 24: ...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...

Страница 25: ...eriod 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 towar...

Страница 26: ...E FROM THE PREVIOUS WORKOUT Performing some exibility exercises is a good way to keep the blood owing through the sore area but do not train these muscles again until you are feeling recovered Speakin...

Страница 27: ...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 w...

Страница 28: ...y your current lifestyle to accommodate your new schedule It s very important to include the following basic components to achieve successful results v i i V i L i v L v ii v V i i L V i i V i i v V i...

Страница 29: ...ree 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 weigh...

Страница 30: ...ment and muscular balance PULL UP UPRIGHT ROW LAT PULLDOWN SEATED ROW BENT OVER ROW HIGH ROW REVERSE GRIP PULLDOWN TRICEPS This three headed muscle on the back of your arm is involved in extension of...

Страница 31: ...9 41 ANATOMY CHART 31 Best Company srl...

Страница 32: ...42 FITNESS GOALS 32 Best Company srl...

Страница 33: ...8 43 EXERCISE LOG 33 Best Company srl...

Страница 34: ...8 44 EXERCISE LOG 34 Best Company srl...

Страница 35: ...8 45 EXERCISE LOG 35 Best Company srl...

Страница 36: ...you feel you have reached your muscle s maximum distance Do not use fast hurried or reckless motions when stretching Fast and bouncy motions will increase the risk of injury The most common and most...

Страница 37: ...back 7 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 kn...

Страница 38: ...ECTED deltoids and pectoralis major 1 Sitting with legs straight and arms extended place palms on oor about 12 inches behind hips 2 Point ngers away backward from body 3 Slide hands backward and lean...

Страница 39: ...kles point away from body and continue to pull chest towards legs Hold for 10 seconds Stretching the hamstrings with emphasis on insertion of the hamstrings and calves Stretching the hamstrings with e...

Страница 40: ...nkle 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 Re...

Страница 41: ...econds 5 To stretch achilles tendon raise heels slightly Slightly ex 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 intens...

Страница 42: ...Insert pin into weight stack at desired resistance level 2 Attach Stirrup Handle optional to high pulley cable or middle pulley cable 3 Stand sideways in front of the machine Grasp Handle with hand ne...

Страница 43: ...the weight to pull your shoulders forward and downward 5 Use Trapezius strength to shrug your shoulders upward and backward as far as possible 6 Pause for a moment then slowly return to the starting...

Страница 44: ...the same arc to the starting position Repeat movement 7 Exhale on exertion inhale on return motion Vi i Triceps 1 Insert pin into weight stack at desired resistance level 2 Attach Low Row Bar to low p...

Страница 45: ...ment 6 Exhale on exertion inhale on return motion L i V Obliques Abdominals SHOULDERS WORKOUT 45 1 7 1 1 Insert pin into weight stack at desired resistance level 2 Attach the Low Row Bar to low pulley...

Страница 46: ...6 Change sides and repeat with opposite leg i Hamstrings 1 Insert pin into weight stack at desired resistance level 2 Adjust seat pad height so that when seated the front of your ankles t under the bo...

Страница 47: ...t side toward machine 3 Keeping your legs straight and your body balanced allow the weight to pull your leg across your body and toward the machine 4 Using Outer Thigh strength slowly pull your right...

Страница 48: ...48 HARDWARE Actual Size Shown 58 7 w z P z V PART PART PART PART PART Best Company srl...

Страница 49: ...49 HARDWARE Actual Size Shown 59 7 w z P z V 7 w z P 7 w z P z 7 w z P z PART PART PART PART PART PART Best Company srl...

Страница 50: ...PIVOT PRESS ARM RIGHT HANDLE LEFT HANDLE PRESS ARM PULLEY COVER UPPER FLOATING PULLEY BRACKET LEG PRESS PULLEY BRACKET LAT BAR LOW ROW BAR BACK SEAT PAD Li i Li i V i i i i i Hardware List 50 PART QTY...

Страница 51: ...3 4 ID X 1 1 4 OD END CAP 1 X 2 ALLEN SCREW 5 16 X 3 8 FULL THREAD RUBBER GRIP 1 1 2 X 5 1 2 RUBBER GRIP 1 1 4 X 5 1 2 ROUND END CAP 1 1 2 ROUND END CAP 1 1 4 ROUND POP PIN PULLEY SPACER 3 8 ID PULLE...

Страница 52: ...ROLLER BAR 1 X 18 ACORN CAP NUT 3 16 pre installed RUBBER PAD 1 X 1 RUBBER GRIP 1 1 2 X 20 LAT BAR PAD RUBBER GRIP 1 1 2 X 6 SHAFT 1 2 X 3 FOOT CAPS 1 1 2 X 3 JAM NUT 3 8 BRONZE BUSHING 5 16 ID CHAIN...

Страница 53: ...speci cations and 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...

Страница 54: ...Best Company srl...

Страница 55: ...EXPLODED VIEW DIAGRAM Best Company srl...

Страница 56: ...dy 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...

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