Posterior of Lower LEG, Butterfly | Body Solid FID 46 specification

STRETCHING WARM-UP/COOL-DOWN

GROIN

Butterfly

MUSCLE(S) AFFECTED: adductors and sartorius

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.

POSTERIOR OF LOWER LEG

Bent-Over Toe Raise

MUSCLE(S) AFFECTED: gastrocnemius and soleus

1.Stand with heel of right foot 6 to 8 inches in front of left foot.

2.Flex right foot toward shin (dorsi-flexion) with heel in contact with floor.

3.Lean forward and try to touch right leg with chest while both legs are straight.

4.Continue to lean downward with upper body as the foot is dorsi-flexed near maximal toward the shin.

5.Hold for 10 to 15 seconds.

6.Repeat with the left leg.

Stretching the groin

Stretching calves without a step

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Image 37

Body Solid FID 46 manual Posterior of Lower LEG, Butterfly, Bent-Over Toe Raise

Contents

By Body-Solid 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 Assembly S e m b l y I n s t r u c t i o n s Professional installers are recommended Inch E P E P Two 36 flat washer 10mm one 32 nylon lock nut 10mm E P Four 38 flat washer 8mm E P E P E P R n i n g , S a f e t y & M a i n t e n a n c e F e t y G u i d e l i n e s Guidelines A R T I N G R E S I S T a N C E L E V E L Nutrition Sets Prescription E Y O U a B E G I N N E R ? For BEGINNER’S Lack of Adequate Warm-Up and Inadequate Flexibility S TA K E S If your personal goals Involve losing a Personal Program Which training method is right for you? Training Method Exercise TIP S Front View A R T LONG-TERM Goals SHORT-TERM GoalsDate Accomplished Goal = Sets = Weight used= Repetitions per set Sample Workout Routine When Training for Strength Weighttrainingexerciselog Flexibility Lower Back Upper BackCross Arm in Front of Chest Arms Straight Up Above Head Pillar Semi-Leg Straddle HipsForward Lunge Fencer Supine Knee Flex Chest ShoulderPosterior of Upper ARM Look Right and Left NeckFlexion and Extension Anterior of Thigh and HIP Flexor SidesSide Bend with Straight Arms Side Bend with Bent Arm Kneeling Quadriceps Stretch Posterior of ThighSitting Toe Touch Semistraddle Figure Four Straddle Spread Eagle Groin Butterfly Posterior of Lower LEGBent-Over Toe Raise Step Stretch Build the Ultimate Fitness Center T E S T E S D 4 6 F l a t / I n c l i n e / D e c l i n e B e n c h D 4 6 H a r d w a r e c o n t i n u e d D 4 6 H a r d w a r e D 4 6 H a r d w a r e L i s t D 4 6 M a i n f r a m e P a r t s L i s tD 4 6 P a d s L i s t D 4 B e l s / D e c a l s L i s t P L O D E D V I E W A G R a M