Body Solid G2B manual Standing Leg Curl, Leg Extension, Leg Press, Calf Press

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WORKOUT

L E G S

Standing Leg Curl

(Hamstrings)

1.Insert pin into weight stack at desired resistance level.

2.Stand facing machine and hook your right heel under the bottom roller pad with right knee positioned slightly below the top roller pad. Grasp bench handles or back pad for stability.

3.Use Hamstring strength to pull and curl your right foot upward, bending your knee as much as possible.

4.Pause for a moment, then slowly return along the same arc, to the starting position. Repeat movement.

5.Exhale on exertion, inhale on return motion.

6.Change sides and repeat with opposite leg.

Leg Extension

(Quadriceps)

1.Insert pin into weight stack at desired resistance level.

2.Adjust seat pad height so that when seated the front of your ankles fit under the bottom foam rollers.

3.Sit comfortably on seat pad. Place knees over the top roller pads and hook your feet under the bottom roller pads.

4.Using Quadricep strength, extend your feet out and upward until your legs are fully extended.

5.Pause for a moment, then slowly return your feet back along the same arc, to the starting position, Repeat movement.

6.Exhale on exertion, inhale on return motion.

O P T I O N A L L E G P R E S S

Leg Press

(Quadriceps, Hamstrings, and

Gluteus Maximus)

1.Insert pin into weight stack at desired resistance level.

2.Sit comfortably on seat pad with your back flat against the back pad and your feet securely against the press plate.

3.Adjust back pad so your knees are at a 90° angle.

4.Grasp the handles at your sides for balance and stability.

5.Using leg muscles, slowly press the foot plate until your legs are extended. Do not lock-out your knees.

6.Pause for a moment, then slowly return to the starting position. Repeat movement.

7.Exhale on exertion, inhale on return motion.

Calf Press

(Gastrocnemius)

1.Insert pin into weight stack at desired resistance level.

2.Adjust back pad to desired position.

3.Sit comfortably on seat pad with your back flat against the back pad and the balls of your feet on the bottom portion of the press plate.

4.Grasp the handles at your sides for balance and stability.

5.Extend your legs and hold them in this position throughout the exercise. Do not lock-out your knees.

6.Flex your toes forward as far as you comfortably can, hold that position for a moment and return to the furthest back position you comfortably can.

7.Exhale on exertion, inhale on return motion.

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Contents Body-Solid Body-Solid F e r e n c e D r a w i n g s Personal Safety During Assembly Obtaining ServiceP 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 Installation Requirements E p a r a t i o n sRequired 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 Two 108 3/8 x 5/8 round allen head Two 70 3/8 washer Four 109 1/8 x 3/8 screwTwo 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 GripLat Pulldown Seated RowShrugs Seated Tricep Extension Tricep PressdownStanding Cable Curl Concentration CurlDeltoid Raise Upright RowShoulder Press Standing Leg Curl Leg ExtensionLeg Press Calf PressL T I H I P Leg AdductionLeg Abduction Glute KickbackAb Crunch Oblique 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