Gold's Gym manual Part List-Model No. GACR02, Key No. Qty Description

Page 10

When a person first stands in front of a punching bag, technique is often ignored. The person hurls himself at the bag, trying to give it everything he has—some- times missing completely. Following are habits to avoid:

Exaggerating movements in order to hit harder— Always concentrate on clean, proper body mechanics while practicing. Careless movements will not allow you to hit harder; they will only increase the likelihood of injury and keep you from landing punches effective- ly. Do not focus only on hitting hard; hit properly and power will come naturally.

Telegraphing your intentions—Avoid giving obvious signals prior to throwing a punch. For example, do not cock your fist back before throwing a punch.

Not protecting yourself at all times—Because the punching bag is a large, defenseless target, it is easy for you to develop bad habits. Remember to keep your hands up and to protect yourself at all times. Move into range, hit the bag, and then move out of range. Imagine that the bag is an opponent trying to hit you.

Pushing the bag instead of hitting it—A common mis- take when hitting a punching bag is following through too deeply and pushing the bag rather than hitting it. A punch accelerates from the time you start it until the time your arm is fully extended. The farther your arm moves, the faster and more powerful your punch will be. Strike the bag at a point near full extension, pene- trating the surface of the bag no more than a few inch- es so that a popping sound is heard on impact. Be careful never to lock out or hyperextend your joints upon impact or upon missing the bag.

Holding your breath—When people exert themselves, they often hold their breath. However, doing this reduces endurance by starving the body of oxygen when it needs it the most. In addition, holding the breath increases thoracic pressure and can cause injuries. Exhale as you hit. This will prevent you from holding your breath and will enhance your power because you will be tensing your torso muscles.

Part List—Model No. GACR02

 

 

R1002A

Key No. Qty.

Description

Key No. Qty.

Description

1

1

Upper Frame

20

4

M10 x 65mm Bolt

2

1

Lower Frame

21

17

M10 Washer

3

1

Left Brace

22

4

M10 x 35mm Carriage Bolt

4

1

Right Brace

23

17

M10 Nylon Locknut

5

1

Left Base

24

6

M6 x 30mm Bolt

6

1

Right Base

25

6

M6 Nylon Locknut

7

1

Center Base

26

1

M10 x 95mm Bolt

8

1

Bag Frame

27

2

M10 x 63mm Carriage Bolt

9

1

Drum Section, Upper

28

1

M10 Spring Washer

10

1

Swivel Hook Mount

29

1

M8 Nylon Locknut

11

2

Large Plate

30

1

Swivel Hook

12

2

Small Plate

31

2

Small Plastic Cap

13

1

Adjustment Knob

32

1

Drum Section, Lower

14

4

50mm Square Plastic Cap

33

1

Swivel

15

2

Large Plastic Cap

*

2

Rubber Foot

16

8

M10 x 15mm Screw

*

1

User’s Manual

17

1

Eyebolt

 

 

 

18

5

M10 x 70mm Bolt

*Non-illustrated part.

19

1

Rear Base

Specifications are subject to change without notice.

10

Image 10
Contents Model No. GACR02 Mon.-Fri., 8 a.m.-5 p.m. CSTTable of Contents Important Precautions Before You Begin Nylon Locknut yet AssemblyNylon Locknuts yet. Press two 50mm Tighten all of the M10 Nylon Locknuts Used in steps 1, 2, Nylon Locknuts 23. Do not tighten the Nylon Locknuts yetLocknuts 23. Do not tighten the Nylon Locknuts yet Tighten all eight M10 x 15mm ScrewsPage How to Use the Corner Boxing Rack HOW to Adjust the Corner Boxing RackHOW to USE a Punching BAG Part List-Model No. GACR02 Key No. Qty DescriptionExploded Drawing-Model No. GACR02 Limited Warranty Ordering Replacement PartsIcon Health & FITNESS, INC., 1500 S W., LOGAN, UT