Body Solid G2B manual Stretching WARMWARM-UP/COOL-DOWN

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STRETCHING WARMWARM-UP/COOL-DOWN

POSTERIOR OF THIGH

Sitting Toe Touch

MUSCLE(S) AFFECTED: h a m s t r i n g s , s p i n a l e r e c t o r s a n d g a s t r o c n e m i u s

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

2.Lean forward from waist and grasp toes with each hand, slightly pull toes towards the upper body, and pull chest towards leg.

(If you are very stiff, try to grasp the ankles.) Hold for 10 seconds.

3.Release toes and relax foot.

4.Grasp ankles and continue to pull chest towards legs. Hold for 10 seconds.

5.Still grasping the ankles, point away from body and continue to pull chest towards legs. Hold for 10 seconds.

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.

GROIN

Stretching the groin

Butterfly

MUSCLE(S) AFFECTED: a d d u c t o r s a n d s a r t o r i u s

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.

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Image 65

Contents Body-Solid Body-Solid F e r e n c e D r a w i n g s 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 AssemblyObtaining Service Unpacking the Equipment F o r e Y o u B e g i nM e n s i o n s F e t y G u i d e l i n e s Required Tools Installation RequirementsE p a r a t i o n s S e m b l y I n s t r u c t i o n s Assembly TipsE P E P Two 54 3/8 x 2 3/4 hex head bolt Two 70 3/8 washer E P One 54 3/8 x 2 3/4 hex head bolt* One 70 3/8 washer You must wrench tighten these two bolts 54 nowE P E P E P One 92 3/8 x 5/8 allen bolt One 93 3/8 washer One 91 5/16 x 3/4 socket head allen bolt to hold in placeE P Two 92 3/8 x 5/8 hex head bolt Two 93 3/8 washer One 95 1/2 x 3/4 hex head bolt One 69 1/2 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 Two 137 1/8 washer Two 109 1/8 x 3/8 screw Two 108 3/8 x 5/8 round allen head Two 70 3/8 washerFour 109 1/8 x 3/8 screw Flat side J u s t m e n t s Seated Press Arms AA and AB AdjustmentPage Multi HIP AD Adjustment Page #DWSM-5 #DWRULE-4 R n i n g , S a f e t y & M a i n t e n a n c eSafety and Maintenance of Cables CABLESλ Adjustments / Locking Pins / Tightening KNOBSλUPHOLSTERYλ 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 Incline Press Chest PressHigh Cable Crossover Vertical GripShrugs Lat PulldownSeated Row Tricep Pressdown Seated Tricep ExtensionStanding Cable Curl Concentration CurlShoulder Press Deltoid RaiseUpright Row Leg Extension Standing Leg CurlLeg Press Calf PressLeg Adduction L T I H I PLeg Abduction Glute KickbackOblique Bend Ab CrunchOblique Crunch Build the Ultimate Fitness Center Decreased Performance G n s O f O v e r t r a i n i n gI g h t R a t i o s L i s t M a i n f r a m e P a r t s L i s tH a r d w a r e L i s t Allen Bolt 5/16 X 5/8 Full Thread H a r d w a r eC e s s o r i e s L i s t E 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