Body Solid FID 46 manual Step Stretch

Page 38

STRETCHING WARM-UP/COOL-DOWN

POSTERIOR OF LOWER LEG

Step Stretch

MUSCLE(S) AFFECTED: gastrocnemius and soleus; also, achilles tendon

1.Have ready a step or board 3 to 4 inches high.

2.Place balls of both feet on the step or board, 1 inch from its edge.

3.With straight legs, lower heels as far as posible.

4.Hold for 10 to 15 seconds.

5.To stretch achilles tendon, raise heels slightly. Slightly flex the knees and then lower the heels. This stretch will be felt in the achilles tendon.

6.Hold for 10 to 15 seconds.

7.For a more intense and individualized stretch, perform this stretch with one leg at a time.

Stretching the calves			Preparing to stretch			Stretching the
	standing on a step		the achilles tendon by		achilles tendon by
			slightly bending the knee		lowering the heel

37

Image 38

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= Repetitions per set = Weight used= Sets 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 FlexPosterior of Upper ARM ShoulderChest Flexion and Extension NeckLook Right and Left Side Bend with Straight Arms SidesAnterior of Thigh and HIP Flexor 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 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