Body Solid FID 46 manual Upper Back, Lower Back, Cross Arm in Front of Chest, Spinal Twist Pretzel

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STRETCHING WARM-UP/COOL-DOWN

UPPER BACK

Cross Arm in Front of Chest

MUSCLE(S) AFFECTED: latissimus dorsi and teres major

1.Stand or sit with the right arm slightly flexed (15° to 30°) and adducted across the chest.

2.Grasp the upper arm just above the elbow, placing the left hand on the posterior side of the upper arm.

3.Pull the right arm across the chest (toward the left) with the left hand.

4.Hold for 10 seconds.

5.Repeat with the left arm.

UPPER BACK

Arms Straight Up Above Head (Pillar)

MUSCLE(S) AFFECTED: latissimus dorsi and wrist flexors

1.Stand with arms in front of torso, fingers interlocked with palms facing each other.

2.Slowly straighten the arms above the head with palms up.

3.Continue to reach upward with hands and arms.

4.While continuing to reach upward, slowly 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 vertical, place right foot on left side of left knee.

2.Place back of left elbow on right side of right knee, which is now bent.

3.Place right palm on floor 12 to 16 inches behind hips.

4.Push right knee to the left with left elbow while turning shoulders and head to the right as far as possible. Try to look behind the back.

5.Hold for 10 seconds.

6.Repeat with left leg.

Stretching the upper back

Stretching the shoulders, chest and upper back

Stretching the low back and sides

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Contents By Body-Solid P o r t a n t S a f e t y I n s t r u c t i o n s Personal Safety During AssemblyS e m b l y I n s t r u c t i o n s Professional installers are recommendedInch E PE P Two 36 flat washer 10mm one 32 nylon lock nut 10mm E P Four 38 flat washer 8mm E P E P E P R n i n g , S a f e t y & M a i n t e n a n c e F e t y G u i d e l i n e s Guidelines A R T I N G R E S I S T a N C E L E V E L Nutrition Sets PrescriptionE Y O U a B E G I N N E R ? For BEGINNER’SLack of Adequate Warm-Up and Inadequate Flexibility S TA K E SIf your personal goals Involve losing a Personal ProgramWhich training method is right for you? Training MethodExercise TIP S Front View A R TLONG-TERM Goals SHORT-TERM GoalsDate Accomplished Goal= Repetitions per set = Weight used= Sets Sample Workout Routine When Training for Strength Weighttrainingexerciselog Flexibility Lower Back Upper BackCross Arm in Front of Chest Arms Straight Up Above Head PillarSemi-Leg Straddle HipsForward Lunge Fencer Supine Knee FlexPosterior of Upper ARM ShoulderChest Flexion and Extension NeckLook Right and Left Anterior of Thigh and HIP Flexor SidesSide Bend with Straight Arms Side Bend with Bent ArmSitting Toe Touch Posterior of ThighKneeling Quadriceps Stretch Semistraddle Figure Four Straddle Spread Eagle GroinBent-Over Toe Raise Posterior of Lower LEGButterfly Step Stretch Build the Ultimate Fitness Center T E S T E S 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 D 4 6 H a r d w a r e c o n t i n u e d D 4 6 H a r d w a r e D 4 6 H a r d w a r e L i s t D 4 6 M a i n f r a m e P a r t s L i s tD 4 6 P a d s L i s t D 4 B e l s / D e c a l s L i s tP L O D E D V I E W A G R a M