Body-Solid SCB1000 - Manuals

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...

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...

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...

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...

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...

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...

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...

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...

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...

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...

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...

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...

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...

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...

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...

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 ...

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 (...

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 ...

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...

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...

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