Body Solid G2B manual Posterior of Lower LEG

Page 67

STRETCHING WARMWARM-UP/COOL-DOWN

POSTERIOR OF LOWER LEG

Step Stretch

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

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

67

Image 67

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 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 E p a r a t i o n s Installation RequirementsRequired Tools 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 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 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 NUTS/BOLTS/FASTENERSλ Adjustments / Locking Pins / Tightening KNOBSλCABLESλ UPHOLSTERYλMaintenance 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 Vertical Grip Chest PressIncline Press High Cable CrossoverSeated Row Lat PulldownShrugs Concentration Curl Seated Tricep ExtensionTricep Pressdown Standing Cable CurlUpright Row Deltoid RaiseShoulder Press Calf Press Standing Leg CurlLeg Extension Leg PressGlute Kickback L T I H I PLeg Adduction Leg AbductionOblique Crunch Ab CrunchOblique Bend 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