Body Solid FID 46 manual Sides, Anterior of Thigh and HIP Flexor, Side Bend with Straight Arms

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STRETCHING WARM-UP/COOL-DOWN

SIDES

Side Bend with Straight Arms

MUSCLE(S) AFFECTED: external oblique, latissimus dorsi and serratus anterior

1.Stand with feet 14 to 16 inches apart.

2.Interlace the fingers with palms facing each other.

3.Reach upward with straight arms.

4.Keeping arms straight, lean from waist to left side. Do not bend knees.

5.After moving as far as possible, hold for 10 seconds.

6.Repeat to the left side.

Stretching the sides, upper back and shoulders

SIDES

Side Bend with Bent Arm

MUSCLE(S) AFFECTED: external oblique, latissimus dorsi, serratus anterior and triceps

1.Stand with feet 14 to 16 inches apart.

2.Flex right arm and raise elbow above head.

3.Reach the right hand down toward the left shoulder.

4.Grasp the right elbow (just above the elbow) with the left hand.

5.Pull the elbow behind head.

6.Keeping arm bent, lean from waist to left side.

7.Do not bend knees.

8.After moving as far as possible, hold for 10 to 15 seconds.

9.Repeat with the left arm.

Stretching the sides, triceps and upper back

ANTERIOR OF THIGH AND HIP FLEXOR

Side Quadricep Stretch

Stretching the quadriceps on side

MUSCLE(S) AFFECTED: quadriceps and iliopsoas

1.Lie on left side with both legs straight.

2.Place left forearm flat on floor and upper arm perpendicular to floor.

3.Place left forearm at 45° angle with torso.

4.Flex right leg with heel of right foot moving toward buttocks.

5.Grasp front of ankle with right hand and pull toward buttocks. WARNING: Do not pull on ankle so hard that pain or discomfort is felt in knee.

6.Move knee backward and slightly upward. The stretch occurs not so much from the excessive flexion of the knee but from moving the knee back and slightly up.

7.Hold for 10 to 15 seconds.

8.Repeat with the left leg.

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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= Weight used = Sets= Repetitions per set 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 FlexShoulder ChestPosterior of Upper ARM Neck Look Right and LeftFlexion and Extension Anterior of Thigh and HIP Flexor SidesSide Bend with Straight Arms Side Bend with Bent ArmPosterior of Thigh Kneeling Quadriceps StretchSitting Toe Touch Semistraddle Figure Four Straddle Spread Eagle GroinPosterior 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 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
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