Body Solid FID 46 manual Semistraddle Figure Four

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STRETCHING WARM-UP/COOL-DOWN

POSTERIOR OF THIGH

Semistraddle (Figure Four)

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

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

2.Place sole of left foot on left side of right knee. The lateral side of left leg should be resting on the floor.

3.Lean forward from the waist and grasp toes with right hand and slightly pull toes toward the upper body as the chest is also pulled toward right leg. Hold for 10 seconds.

4.Release toes and relax foot.

5.Grasp ankle and continue to pull chest toward right leg. Hold for 10 seconds.

6.Point toes away from body and continue to pull chest toward right leg. Hold for 10 seconds.

7.Repeat with the left leg.

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

Remember... do all stretches in a smooth, slow controlled manner.

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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= Repetitions per set = Weight used= Sets 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 FencerPosterior of Upper ARM ShoulderChest Flexion and Extension NeckLook Right and Left Side Bend with Bent Arm SidesAnterior of Thigh and HIP Flexor Side Bend with Straight ArmsSitting Toe Touch Posterior of ThighKneeling Quadriceps Stretch Semistraddle Figure Four Straddle Spread Eagle GroinBent-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 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