Page 3 - I m 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
I m 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 Before beginning any fi tness program, you should obtain a complete physical examination from your physician. Il est conseille de subir un examen medical complet avant d’entreprendre tout programme d’exercise. Si vous avez des etourdissements ou ...
Page 4 - S T E P; Be careful to assemble all components
4 1 S T E P Be careful to assemble all components in the sequence they are presented. NOTE: Finger tighten all hardware in this step. Do Not wrench tighten until end of step 6. A. Connect Left Front Support Tube (AL) to Rear Support Tube (B) by using: Four 32 (M12x85 hex head bolt) Eight 40 (M12 was...
Page 16 - W a r n i n g s , S a f e t y & M a i n t e n a n c e
16 W a r n i n g s , S a f e t y & M a i n t e n a n c e Be sure that all users carefully read and understand allwarning, safety and maintenance labels on themachine before each use. Failure to do so may resultin serious injury. It is imperative that you retain thisOwner’s Manual and be sure all...
Page 21 - NUTRITION
21 Good nutrition is a diet in which foods are eaten inproper quantities and with the needed distribution ofnutrients to maintain good health. Malnutrition, on theother hand, is the result of a diet in which there is anunder consumption, over consumption, or unbalancedconsumption of nutrients that l...
Page 22 - EXERCISE; PRESCRIPTION
22 Sets Sets are defined as a combination of any number of reps of one exercise. The numberof sets used in a workout is directly related to training results. Typically, two to three setsare used by intermediate and advanced lifters to achieve optimum gains in strength.Experts agree that multiple-set...
Page 23 - TRAINING TIPS; FOR BEGINNER’S
23 TRAINING TIPS FOR BEGINNER’S As a beginner, one of the most common mistakes is doingtoo much. Because beginners often make good gainsquickly, many fall into the trap of thinking that more is better.This may be true later in the training equation, but not for thenovice. Some of the most common inj...
Page 24 - COMMON TRAINING; MISTAKES
24 COMMON TRAINING MISTAKES 1. Lack of Adequate Warm-Up and Inadequate Flexibility A warmed muscle is a more flexible muscle that’s better able to lift heavier weights and work in a full range of motion.Those warmed muscles also greatly reduce your chance of training injuries. 2. Improper Form The u...
Page 25 - SETTING UP YOUR; PERSONAL PROGRAM
25 SETTING UP YOUR PERSONAL PROGRAM It is important to first establish specificand realistic goals. You should determineyour long term goal and then set aseries of short term goals that willhelp you attain your long term goal.The most common goals are: Once you have determined your personal goals, y...
Page 26 - Which training method is right for you?; DETERMINE YOUR; TRAINING METHOD
26 FIRST: You need to decide which of the above training methods is bestsuited to accomplish your personal goals. SECOND: Study the exercise poster that came with your Body-Solidmachine and select one or two exercises per body part (bodyparts are listed to the left of the exercise pictures). Be sure...
Page 28 - ANATOMY; CHART; FRONT VIEW; BACK VIEW
28 ANATOMY CHART 59 FRONT VIEW Note: These illustrations depicting exaggerated musculature are not in the textbook anatomical position. As such, they are inexact for medical purposes but are useful for a general understanding. BACK VIEW Neck Omohyoid Sternohyoid Sternocleidomastoid Trapezius Chest P...
Page 29 - FITNESS
29 SHORT-TERM GOALS Date Set Date Accomplished Goal Reward ** Date Set Date Accomplished Goal Reward ** Date Set Date Accomplished Goal Reward ** LONG-TERM GOALS Goal Reward! * M a k e s e v e r a l c o p i e s o f t h i s p a g e t o k e e p t r a c k o f y o u r g o a l s a n d a c c o m p l i s h...
Page 31 - WEIGHT TRAINING
31 SAMPLE WORKO UT ROUTINE W H EN TR AINI NG FOR STRE NGTH Kee p track of your ch anges and impr ovements. It’ s a gr eat motivati onal tool!* S= S ets R= R epetitions per set W= W eight u sed * Ma ke sev eral copies of thi s pag e to keep track of your p rogress. Yo u c a n print more copies of thi...
Page 33 - STRETCHING
33 STRETCHING & FLEXIBILITY Flexibility is an important component of physical fitness and needs to be addressedin a resistance training program. The two main purposes for stretching are injuryprevention and a faster rate of recovery from exercise. Stretching should beperformed in both the warm u...
Page 34 - UPPER BACK; LOWER BACK
34 UPPER BACK Cross Arm in Front of Chest M U S C L E ( S ) A F F E C T E D : l a t i s s i m u s d o r s i a n d t e r e s m a j o r 1. Stand or sit with the right arm slightly flexed (15° to 30°) and adducted across the chest. 2. Grasp the upper arm just above the elbow, placing the left hand on t...
Page 35 - HIPS
35 LOWER BACK Semi-Leg Straddle M U S C L E ( S ) A F F E C T E D : s p i n a l e r e c t o r s 1. Sitting, knees flexed 30 to 50 degrees, let the legs totally relax.2. Point the knees outward; the lateral side of the knees may or may not touch the floor. 3. Lean forward from waist and reach forward...
Page 36 - SHOULDER; CHEST; POSTERIOR OF UPPER ARM
36 SHOULDER Seated Lean-Back M U S C L E ( S ) A F F E C T E D : d e l t o i d s a n d p e c t o r a l i s m a j o r 1. Sitting with legs straight and arms extended, place palms on floor about 12 inches behind hips. 2. Point fingers away (backward) from body.3. Slide hands backward and lean backward...
Page 37 - NECK
37 NECK Look Right and Left M U S C L E ( S ) A F F E C T E D : s t e r n o c l e i d o m a s t o i d 1. Stand or sit with head and neck upright.2. Turn head to the right using a submaximal concentric contraction. Hold for 10 seconds. 3. Turn head to the left using a submaximal concentric contractio...
Page 38 - SIDES; ANTERIOR OF THIGH AND HIP FLEXOR
38 SIDES Side Bend with Straight Arms M U S C L E ( S ) A F F E C T E D : e x t e r n a l o b l i q u e , l a t i s s i m u s d o r s i a n d s e r r a t u s a n t e r i o r 1. Stand with feet 14 to 16 inches apart.2. Interlace the fingers with palms facing each other.3. Reach upward with straight a...
Page 39 - POSTERIOR OF THIGH
39 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. ANTERIOR OF THIGH AND HIP FLEXOR Kneeling Quadriceps Stretch M U S C L E ( S ) A F F E C ...
Page 41 - GROIN
41 Stretching the hamstrings and groin with emphasis on insertion of the hamstrings and calves Stretching the hamstrings and groin with emphasis on the middle portion Stretching the hamstrings and groin with emphasis on the upper portion Stretching the groin, low back and hamstrings GROIN Straddle (...
Page 42 - POSTERIOR OF LOWER LEG
42 GROIN Butterfly M U S C L E ( S ) A F F E C T E D : 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 ...
Page 44 - S C B 1 0 0 0 M a i n f r a m e P a r t s L i s t
S C B 1 0 0 0 M a i n f r a m e P a r t s L i s t P ART # Q TY D ESCRIPTION Part numbers are required when ordering parts. 44 AL 1 Left Front Support Tube AR 1 Right Front Support Tube B 2 Rear support tube C 1 Bottom Connect Tube D 2 Connect Plate A E 1 Upper Connect Tube F 2 Connect Plate B G 1 Ba...
Page 45 - S C B 1 0 0 0 H a r d w a r e L i s t
45 S C B 1 0 0 0 H a r d w a r e L i s t Part numbers are required when ordering parts. 1 2 50 x 50 x 2.0 Square End Cap 2 2 Pulley 3 4 Rubber Stopper A 4 6 Rubber Stopper B 5 2 Big Rubber Stopper 6 2 Small Rubber Stopper 10 2 φ 15 x φ 10.5 x 37 Tube 11 2 φ 15 x φ 10.5 x 12 Tube 12 4 Shaft 13 4 6006...
Page 47 - S C B 1 0 0 0 H a r d w a r e
S C B 1 0 0 0 H a r d w a r e ( A c t u a l S i z e S h o w n ) 47 PART #30 φ 12x90 HEX HEAD BOLT PART #32 φ 12x85 HEX HEAD BOLT PART #35 φ 12x45 HEX HEAD BOLT PART #31 φ 10x90 HEX HEAD BOLT PART #37 φ 8x130 HEX HEAD BOLT
