Gold's Gym manual Part List-Model No. GACR02, Key No. Qty Description

When a person first stands in front of a punching bag, technique is often ignored. The person hurls himself at the bag, trying to give it everything he has—some- times missing completely. Following are habits to avoid:

Exaggerating movements in order to hit harder— Always concentrate on clean, proper body mechanics while practicing. Careless movements will not allow you to hit harder; they will only increase the likelihood of injury and keep you from landing punches effective- ly. Do not focus only on hitting hard; hit properly and power will come naturally.

Telegraphing your intentions—Avoid giving obvious signals prior to throwing a punch. For example, do not cock your fist back before throwing a punch.

Not protecting yourself at all times—Because the punching bag is a large, defenseless target, it is easy for you to develop bad habits. Remember to keep your hands up and to protect yourself at all times. Move into range, hit the bag, and then move out of range. Imagine that the bag is an opponent trying to hit you.

Pushing the bag instead of hitting it—A common mis- take when hitting a punching bag is following through too deeply and pushing the bag rather than hitting it. A punch accelerates from the time you start it until the time your arm is fully extended. The farther your arm moves, the faster and more powerful your punch will be. Strike the bag at a point near full extension, pene- trating the surface of the bag no more than a few inch- es so that a popping sound is heard on impact. Be careful never to lock out or hyperextend your joints upon impact or upon missing the bag.

Holding your breath—When people exert themselves, they often hold their breath. However, doing this reduces endurance by starving the body of oxygen when it needs it the most. In addition, holding the breath increases thoracic pressure and can cause injuries. Exhale as you hit. This will prevent you from holding your breath and will enhance your power because you will be tensing your torso muscles.

Part List—Model No. GACR02					R1002A
Key No. Qty.		Description	Key No. Qty.		Description
1	1	Upper Frame	20	4	M10 x 65mm Bolt
2	1	Lower Frame	21	17	M10 Washer
3	1	Left Brace	22	4	M10 x 35mm Carriage Bolt
4	1	Right Brace	23	17	M10 Nylon Locknut
5	1	Left Base	24	6	M6 x 30mm Bolt
6	1	Right Base	25	6	M6 Nylon Locknut
7	1	Center Base	26	1	M10 x 95mm Bolt
8	1	Bag Frame	27	2	M10 x 63mm Carriage Bolt
9	1	Drum Section, Upper	28	1	M10 Spring Washer
10	1	Swivel Hook Mount	29	1	M8 Nylon Locknut
11	2	Large Plate	30	1	Swivel Hook
12	2	Small Plate	31	2	Small Plastic Cap
13	1	Adjustment Knob	32	1	Drum Section, Lower
14	4	50mm Square Plastic Cap	33	1	Swivel
15	2	Large Plastic Cap	*	2	Rubber Foot
16	8	M10 x 15mm Screw	*	1	User’s Manual
17	1	Eyebolt
18	5	M10 x 70mm Bolt	*Non-illustrated part.
19	1	Rear Base	Specifications are subject to change without notice.

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