Body Solid FID 46 manual Neck, Look Right and Left, Flexion and Extension

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STRETCHING WARM-UP/COOL-DOWN

NECK

Look Right and Left

MUSCLE(S) AFFECTED: s t e r n o c l e i d o m a s t o i d

1.Stand or sit with head and neck upright.

2.Turn head to the right using a submaximal concentric contraction. Hold for 10 seconds.

3.Turn head to the left using a submaximal concentric contraction. Hold for 10 seconds.

Rotational flexion of the neck

NECK

Flexion and Extension

Neck extension

Neck flexion

MUSCLE(S) AFFECTED: sternocleidomastoid, suboccipitals and splenii

1.Standing or sitting with head and neck upright, flex neck anteriorly (forward) by tucking chin in toward the chest; hold for 10 seconds.

2.If the chin touches the chest, try to touch lower on the chest with the chin.

3.Extend neck posteriorly (backward) by trying to touch the head to the trapezius; hold for 10 seconds.

SHOULDER

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.

Stretching shoulder joints—standing

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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 ViewSHORT-TERM Goals LONG-TERM GoalsDate Accomplished Goal= Repetitions per set = Weight used= Sets Sample Workout Routine When Training for Strength Weighttrainingexerciselog Flexibility Upper Back Lower BackCross Arm in Front of Chest Arms Straight Up Above Head PillarHips Semi-Leg StraddleForward Lunge Fencer Supine Knee FlexPosterior of Upper ARM ShoulderChest Flexion and Extension NeckLook Right and Left Sides Anterior of Thigh and HIP FlexorSide Bend with Straight Arms Side Bend with Bent ArmSitting Toe Touch Posterior of ThighKneeling Quadriceps Stretch Semistraddle Figure Four Groin Straddle Spread EagleBent-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 M a i n f r a m e P a r t s L i s t D 4 6 H a r d w a r e 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