Body Solid FID 46 manual Posterior of Thigh, Kneeling Quadriceps Stretch, Sitting Toe Touch

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STRETCHING WARM-UP/COOL-DOWN

ANTERIOR OF THIGH AND HIP FLEXOR

Kneeling Quadriceps Stretch

MUSCLE(S) AFFECTED: q u a d r i c e p s

1.Kneel with the balls of the feet on the ground.

2.Keep hips straight (upper leg and torso should be in a straight line).

3.Place palms of hands on buttocks and push slightly forward.

4.With a straight body, lean slightly backward until developmental stretch is felt in quadriceps.

5.Hold for 10 to 15 seconds.

Stretching the quadriceps kneeling

POSTERIOR OF THIGH

Sitting Toe Touch

MUSCLE(S) AFFECTED: hamstrings, spinal erectors and gastrocnemius

1.Sit with the upper body nearly vertical and legs straight.

2.Lean forward from waist and grasp toes with each hand, slightly pull toes towards the upper body, and pull chest towards leg.

(If you are very stiff, try to grasp the ankles.) Hold for 10 seconds.

3.Release toes and relax foot.

4.Grasp ankles and continue to pull chest towards legs. Hold for 10 seconds.

5.Still grasping the ankles, point away from body and continue to pull chest towards legs. Hold for 10 seconds.

Stretching the hamstrings with emphasis on insertion of the hamstrings and calves.

Stretching the hamstrings with emphasis on the middle portion.

Stretching the hamstrings with emphasis on the upper portion.

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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= Sets = Weight used= 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 FlexChest ShoulderPosterior of Upper ARM Look Right and Left NeckFlexion and Extension Side Bend with Straight Arms SidesAnterior of Thigh and HIP Flexor Side Bend with Bent ArmKneeling Quadriceps Stretch Posterior of ThighSitting Toe Touch Semistraddle Figure Four Groin Straddle Spread EagleButterfly 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 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