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STRETCHING

POSTERIOR OF LOWER LEG

Step Stretch

MUSCLE(S) AFFECTED: gastrocnemius and soleus; also, achilles tendon

Have ready a step or board 3 to 4 inches high.

Place balls of both feet on the step or board, 1 inch from its edge.

With straight legs, lower heels as far as possible.

Hold for 10 to 15 seconds.

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.

Hold for 10 to 15 seconds.

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 P2 X

Страница 1: ...P 2 X O W N E R S M A N U A L...

Страница 2: ...2...

Страница 3: ...king the Equipment The P2X is carefully tested and inspected before shipment We have shipped the unit in several pieces that require assembly Ask for assistance during the assembly process Carefully u...

Страница 4: ...e 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 disasse...

Страница 5: ...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 lifting or co...

Страница 6: ...s fewer malfunctions Provide ample space around the machine Open space around the machine allows for easier access Insert all bolts in the same direction For aesthetic purposes insert all bolts in the...

Страница 7: ...ortant safety 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 illustrations NOTE To nd out t...

Страница 8: ...shown using Two 55 10mm x 65mm hex head bolt Four 60 10mm washer Two 70 10mm nylon lock nut F NOTE These parts might be pre installed G H Attach one End Cap 17 to Lower Main Frame A as shown Attach on...

Страница 9: ...9 S T E P 1...

Страница 10: ...using Two 38 8mm x 20mm round allen head bolt Two 61 8mm x 24mm washer Two 81 Leg Extension Bushing One 45 12mm x 75mm Shaft Tighten the two Allen Screws 8 in the Lower Main Frame A Attach Rubber Sto...

Страница 11: ...11 S T E P 2...

Страница 12: ...m x 10mm socket head bolt One 102 6mm spring lock washer Insert End Cap 2 into Seat Pad Frame L as shown Slide two Plastic Bushings 20 into the opening on the Upper Main Frame D as shown Slide the Sea...

Страница 13: ...13 S T E P 3...

Страница 14: ...ht notice in the picture in Step 4 the horizontal grips point out ward and the smaller grip is angled toward the front of the gym NOTE These parts might be pre installed NOTE These parts might be pre...

Страница 15: ...15 S T E P 4...

Страница 16: ...nto Foam Roller Bar 39 as shown Hold Foam Rollers 22 in place with two Plastic Roller End Caps 24 as shown C Slide Foam Roller Bar 39 into the Leg Extension Arm K as shown Slide two Plastic Washers 25...

Страница 17: ...17 S T E P 5...

Страница 18: ...Connect Top Plate 36 to the Selector Rod 31 using One 64 10mm spring lock washer E Slide Top Plate 36 and Selector Rod 31 onto Guide Rods G F Slide two Shaft Collars 32 onto the two Guide Rods G as s...

Страница 19: ...19 S T E P 6...

Страница 20: ...e 104 over the top and around pre installed Pulley A3 as shown Route Cable 104 around Pulley A4 and install Pulley A4 into Upper Main Frame D as shown in diagram 2 using One 52 10mm x 95mm hex head bo...

Страница 21: ...21 S T E P 7 S T E P 7B...

Страница 22: ...h the pulley bracket in Upper Main Frame D Install Pulley A9 as shown using in Diagram 2 One 53 10mm x 45mm hex head bolt Two 60 10mm washer D See Diagram 1 Route Cable 104 through the pulley bracket...

Страница 23: ...23 S T E P 8 S T E P 8B...

Страница 24: ...y B2 and install Pulley B2 as shown in Diagram 2 using One 53 10mm x 45mm hex head bolt Two 60 10mm washer One 70 10mm nylon lock nut See Diagram 1 Route the stamped eye end of the Low Pulley Cable 10...

Страница 25: ...25 v S T E P 9 S T E P 9B...

Страница 26: ...hown in Diagram 2 using One 53 10mm x 45mm hex head bolt Two 60 10mm washer One 70 10mm nylon lock nut See Diagram 1 Route the Cable 107 up and insert into the openning of Rear Upright C Install Pulle...

Страница 27: ...27 S T E P 10 S T E P 10B...

Страница 28: ...head bolt Two 14 pulley spacer One 70 10mm nylon lock nut C See Diagram 2 Install Pulley C2 over Cable 105 and into Lower Main Frame A as shown using One 52 10mm x 95mm hex head bolt Two 14 pulley sp...

Страница 29: ...29 S T E P 11 S T E P 11B...

Страница 30: ...E as shown using One 58 10mm x 50mm hex head bolt Two 60 10mm washer One 70 10mm nylon lock nut One 58 10mm x 50mm hex head bolt Two 60 10mm washer One 70 10mm nylon lock nut One 53 10mm x 45mm hex he...

Страница 31: ...31 S T E P 12 S T E P 12B...

Страница 32: ...C D E F See Diagram 1 Route Cable 106 down to the upper bracket of Pulley Bracket Assembly AC See Diagram 2 Install Pulley D7 over Cable 106 and beside the upper bracket of Pulley Bracket Assembly AC...

Страница 33: ...33 S T E P 13 S T E P 13B...

Страница 34: ...Owner s Manual and be sure all warning labels are legible and intact Replacement Owner s Manuals and labels are available from your local dealer or customer service If you have any questions about the...

Страница 35: ...35...

Страница 36: ...achine is not in use Carefully run your ngers along the cable to feel for thinning or bulging areas Replace cables immediately at the rst sign of damage or wear Do not use equipment until damaged cabl...

Страница 37: ...OLTS FASTENERS TIGHTEN AND OR ADJUST AS NEEDED GUIDE RODS LUBRICATE AND CLEAN LINEAR RODS LUBRICATE AND CLEAN SEAT SLEEVE LUBRICATE AND CLEAN ADJUSTMENTS LOCKING PINS TIGHTEN KNOBS WEIGHT STACK PINS W...

Страница 38: ...UENCY Exercise each muscle group 2 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 ev...

Страница 39: ...s per set that can be performed at 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 resistanc...

Страница 40: ...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 of...

Страница 41: ...sually 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 exercise...

Страница 42: ...ER TRAIN A BODY PART THAT IS STILL SORE 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 u...

Страница 43: ...per 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 full...

Страница 44: ...OGRAM If your personal goals involve losing a considerable amount of body fat you will need to focus more on aerobic exercise and weight train ing for muscular endurance and de nition If your goals in...

Страница 45: ...ee 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 weight...

Страница 46: ...ng for complete development 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 in...

Страница 47: ...ANATOMY CHART 47...

Страница 48: ...FITNESS GOAL 48...

Страница 49: ...EXERCISE LOG 49...

Страница 50: ...EXERCISE LOG 50...

Страница 51: ...EXERCISE LOG 51...

Страница 52: ...least 10 seconds when 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...

Страница 53: ...ders chest and upper back 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 righ...

Страница 54: ...d Lean Back MUSCLE S AFFECTED 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...

Страница 55: ...nds 5 Still grasping the ankles 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 Stret...

Страница 56: ...nd 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 seconds 6 Repeat process...

Страница 57: ...possible 4 Hold for 10 to 15 seconds 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...

Страница 58: ...D FRAME N 1 70566011 BACK PAD ADJUSTMENT P 1 70566067 STABILIZING LEG Q 1 71751019 PRESS ARM PIVOT R 1 70566020 PRESS ARM S 1 70566021 RIGHT HANDLE T 1 70566022 LEFT HANDLE U 1 70566026 PRESS ARM PULL...

Страница 59: ...16mm 200mm 17 6 10202530370 END CAP 80mm 40mm 18 2 10205020127 RUBBER COVER 14mm T2mm 170mm 19 2 10202340012 RUBBER STOP 38mm 58mm 20 4 10202180007 PLASTIC BUSHING 60mm 50mm 27mm 21 2 10209030101 T SH...

Страница 60: ...0197 HEX HEAD BOLT 10mm 45mm PARTIAL THREAD 54 1 10201010199 HEX HEAD BOLT 10mm 55mm PARTIAL THREAD 55 11 10201010201 HEX HEAD BOLT 10mm 65mm PARTIAL THREAD 56 4 10201010257 HEX HEAD BOLT 8mm 45mm PAR...

Страница 61: ...X HEAD BOLT 12mm 135mm PARTIAL THREAD 96 1 10201150009 NYLON LOCK NUT 12mm 97 1 10201130040 WASHER 12mm 98 5 10201010187 HEX HEAD BOLT 10mm 110mm PARTIAL THREAD 99 2 10201020091 ALLEN HEAD BOLT 10mm 2...

Страница 62: ...EXPLODED VIEW DIAGRAM...

Страница 63: ......

Страница 64: ...charges on warranty claims POWERLINE will not accept Freight Collect shipments or return shipments on a freight collect basis First Name Initial Last Name Street Apt No State City Zip Code Phone Count...

Страница 65: ...PLACE STAMP HERE FROM Name Address Apt City State Zip Code...

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