Body Solid FID 46 manual Hips, Semi-Leg Straddle, Forward Lunge Fencer, Supine Knee Flex

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STRETCHING WARM-UP/COOL-DOWN

LOWER BACK

Semi-Leg Straddle

MUSCLE(S) AFFECTED: spinal erectors

1.Sitting, knees flexed 30 to 50 degrees, let the legs totally relax.

2.Point the knees outward; the lateral side of the knees may or may not touch the floor.

3.Lean forward from waist and reach forward with extended arms. Hold position for 10 to 15 seconds.

4.Bending and relaxing legs decreases hamstring involvement and increases lower back stretch.

HIPS

Forward Lunge (Fencer)

MUSCLE(S) AFFECTED: iliopsoas, rectus femoris

1.Standing, take a long step forward (as with the lunge) with the right leg and flex the right knee until it is directly over the right foot.

2.Keep right foot flat on floor.

3.Keep back leg straight.

4.Keep back foot pointed 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 seconds.

8.Repeat with the left leg.

HIPS

Supine Knee Flex

MUSCLE(S) AFFECTED: hip extensors (gluteus maximus and hamstrings)

1.Lie on back with legs straight.

2.Flex right leg and lift knee toward chest.

3.Place both hands below knee and continue to pull knee toward chest.

4.Hold for 10 to 15 seconds.

5.Repeat with left leg.

Stretching the low back from seated position

Stretching the hip flexors

Stretching the gluteals and hamstrings

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Contents By Body-Solid Personal Safety During Assembly P o r t a n t S a f e t y I n s t r u c t i o n sProfessional installers are recommended S e m b l y I n s t r u c t i o n sE P InchE 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 Prescription SetsFor BEGINNER’S E Y O U a B E G I N N E R ?S TA K E S Lack of Adequate Warm-Up and Inadequate FlexibilityPersonal Program If your personal goals Involve losing aTraining Method Which training method is right for you?Exercise TIP S A R T Front ViewDate Accomplished SHORT-TERM GoalsLONG-TERM Goals Goal= Weight used = Sets= Repetitions per set Sample Workout Routine When Training for Strength Weighttrainingexerciselog Flexibility Cross Arm in Front of Chest Upper BackLower Back Arms Straight Up Above Head PillarForward Lunge Fencer HipsSemi-Leg Straddle Supine Knee FlexShoulder ChestPosterior of Upper ARM Neck Look Right and LeftFlexion and Extension Side Bend with Straight Arms SidesAnterior of Thigh and HIP Flexor Side Bend with Bent ArmPosterior of Thigh Kneeling Quadriceps StretchSitting Toe Touch Semistraddle Figure Four Groin Straddle Spread EaglePosterior of Lower LEG ButterflyBent-Over Toe Raise 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 P a d s 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 H a r d w a r e 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