Body Solid G2B manual Sides

Page 64

STRETCHING WARM-UP/COOL-DOWN

SIDES

Side Bend with Straight Arms

MUSCLE(S) AFFECTED: e x t e r n a l o b l i q u e , l a t i s s i m u s d o r s i a n d s e r r a t u s a n t e r i o r

1.Stand with feet 14 to 16 inches apart.

2.Interlace the fingers with palms facing each other.

3.Reach upward with straight arms.

4.Keeping arms straight, lean from waist to left side. Do not bend knees.

5.After moving as far as possible, hold for 10 seconds.

6.Repeat to the left side.

Stretching the sides, upper back and shoulders

SHOULDER

Stretching shoulder joints—sitting

Seated Lean-Back

MUSCLE(S) AFFECTED: d e l t o i d s a n d p e c t o r a l i s m a j o r

1.Sitting with legs straight and arms extended, place palms on floor about 12 inches behind hips.

2.Point fingers away (backward) from body.

3.Slide hands backward and lean backward.

4.Hold for 10 seconds.

CHEST

Straight Arms Behind Back

Stretching the chest

MUSCLE(S) AFFECTED: d e l t o i d s a n d p e c t o r a l i s m a j o r

1.Standing, place both arms behind back.

2.Interlock fingers with palms facing each other.

3.Straighten arms fully.

4.Slowly raise the straight arms.

5.Hold for 10 to 15 seconds.

6.Keep head upright and neck relaxed.

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

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Image 64

Contents Body-Solid Body-Solid F e r e n c e D r a w i n g s Obtaining Service Personal Safety During AssemblyP o r t a n t S a f e t y I n s t r u c t i o n s F o r e Y o u B e g i n Unpacking the EquipmentM e n s i o n s F e t y G u i d e l i n e s E p a r a t i o n s Installation RequirementsRequired Tools Assembly Tips S e m b l y I n s t r u c t i o n sE P E P Two 54 3/8 x 2 3/4 hex head bolt Two 70 3/8 washer E P You must wrench tighten these two bolts 54 now One 54 3/8 x 2 3/4 hex head bolt* One 70 3/8 washerE P E P E P One 91 5/16 x 3/4 socket head allen bolt to hold in place One 92 3/8 x 5/8 allen bolt One 93 3/8 washerE P One 95 1/2 x 3/4 hex head bolt One 69 1/2 washer Two 92 3/8 x 5/8 hex head bolt Two 93 3/8 washerE P One 97 1/2 x 3/4 allen bolt One 69 1/2 washer E P Two 81 5/16 x 5/8 allen screw Two 82 5/16 washer E P Two 85 5/16 x 5/16 allen screw E P High Pulley Cable Diagram E P Diagram 1A Low Pulley Cable E P Short Cable Short Cable Diagram Multi Hip Cable Multi Hip Cable See Note 1 on Loosen Four 109 1/8 x 3/8 screw Two 108 3/8 x 5/8 round allen head Two 70 3/8 washerTwo 137 1/8 washer Two 109 1/8 x 3/8 screw Flat side Seated Press Arms AA and AB Adjustment J u s t m e n t sPage Multi HIP AD Adjustment Page R n i n g , S a f e t y & M a i n t e n a n c e #DWSM-5 #DWRULE-4Safety and Maintenance of Cables Adjustments / Locking Pins / Tightening KNOBSλ CABLESλUPHOLSTERYλ NUTS/BOLTS/FASTENERSλMaintenance PHRASES,& GUIDELINESTERMS, Tips A R T I N G R E S I S T a N C E L E V E L Nutrition Prescription Personal Program Training Method Exercisetips Chart Fitness Goals Weight Training Exercise LOG Sample Workout Routine When Training for Strength Weight Flexibility Stretching WARM-UP/COOL-DOWN Sides Stretching WARMWARM-UP/COOL-DOWN Stretching WARMWARM--UP/COOL-DOWN Posterior of Lower LEG Chest Press Incline PressHigh Cable Crossover Vertical GripSeated Row Lat PulldownShrugs Seated Tricep Extension Tricep PressdownStanding Cable Curl Concentration CurlUpright Row Deltoid RaiseShoulder Press Standing Leg Curl Leg ExtensionLeg Press Calf PressL T I H I P Leg AdductionLeg Abduction Glute KickbackOblique Crunch Ab CrunchOblique Bend Build the Ultimate Fitness Center G n s O f O v e r t r a i n i n g Decreased PerformanceI g h t R a t i o s M a i n f r a m e P a r t s L i s t L i s tH a r d w a r e L i s t H a r d w a r e Allen Bolt 5/16 X 5/8 Full ThreadE L i s t C e s s o r i e s L i s tKEY #51 HEX Head Bolt Full Thread QTY KEY #59 HEX Head Bolt KEY #66 Nylon Lock NUT Page P L O D E D V I E W A G R a M