Body Solid FID 46 manual Shoulder, Chest, Posterior of Upper ARM

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STRETCHING WARM-UP/COOL-DOWN

SHOULDER

Seated Lean-Back

MUSCLE(S) AFFECTED: deltoids and pectoralis major

1.Sitting with legs straight and arms extended, place palms on floor about 12 inches behind hips.

2.Point fingers away (backward) from body.

3.Slide hands backward and lean backward.

4.Hold for 10 seconds.

CHEST

Straight Arms Behind Back

MUSCLE(S) AFFECTED: deltoids and pectoralis major

1.Standing, place both arms behind back.

2.Interlock fingers with palms facing each other.

3.Straighten arms fully.

4.Slowly raise the straight arms.

5.Hold for 10 to 15 seconds.

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 above head.

2.Reach the right hand down toward the left scapula.

3.Grasp right elbow with left hand.

4.Pull elbow behind head with left hand.

5.Hold for 10 seconds.

6.Repeat with left arm.

Stretching shoulder joints—sitting

Stretching the chest

Stretching the triceps

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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 TGoal SHORT-TERM GoalsLONG-TERM Goals Date Accomplished= Sets = Weight used= Repetitions per set Sample Workout Routine When Training for Strength Weighttrainingexerciselog Flexibility Arms Straight Up Above Head Pillar Upper BackLower Back Cross Arm in Front of ChestSupine Knee Flex HipsSemi-Leg Straddle Forward Lunge FencerChest ShoulderPosterior of Upper ARM Look Right and Left NeckFlexion and Extension Side Bend with Bent Arm SidesAnterior of Thigh and HIP Flexor Side Bend with Straight ArmsKneeling Quadriceps Stretch Posterior of ThighSitting Toe Touch Semistraddle Figure Four Straddle Spread Eagle GroinButterfly Posterior of Lower LEGBent-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 B e l s / D e c a l 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 6 P a d s L i s tP L O D E D V I E W A G R a M