Body Solid FID 46 manual Posterior of Lower LEG, Butterfly, Bent-Over Toe Raise

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STRETCHING WARM-UP/COOL-DOWN

GROIN

Butterfly

MUSCLE(S) AFFECTED: adductors and sartorius

1.Sitting with the upper body nearly vertical and legs straight, flex both knees as the soles of the feet come together.

2.Pull feet toward body.

3.Place hands on feet and elbows on legs.

4.Pull torso slightly forward as elbows push legs down.

5.Hold for 10 to 15 seconds.

POSTERIOR OF LOWER LEG

Bent-Over Toe Raise

MUSCLE(S) AFFECTED: gastrocnemius and soleus

1.Stand with heel of right foot 6 to 8 inches in front of left foot.

2.Flex right foot toward shin (dorsi-flexion) with heel in contact with floor.

3.Lean forward and try to touch right leg with chest while both legs are straight.

4.Continue to lean downward with upper body as the foot is dorsi-flexed near maximal toward the shin.

5.Hold for 10 to 15 seconds.

6.Repeat with the left leg.

Stretching the groin

Stretching calves without a step

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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= Sets = Weight used= 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 FlexChest ShoulderPosterior of Upper ARM Look Right and Left NeckFlexion and Extension Anterior of Thigh and HIP Flexor SidesSide Bend with Straight Arms Side Bend with Bent ArmKneeling 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 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