Body Solid FID 46 Manuel du propriétaire télécharger pdf

Body-Solid

FID46

Flat/Incline/Decline

Bench

OWNER’S MANUAL

FID46 Assembly Instructions

Table of Contents

Safety Instructions . . . . . . . . . . . . . . . . . p. 3

Assembly Instructions . . . . . . . . . . . . p .3-10

Warning, Safety & Maintenance . . . . . . p. 11

Safety Guidelines . . . . . . . . . . . . . . . . . p. 12

Phrases, Terms, Tips & Guidelines . .p. 13-14

Nutrition . . . . . . . . . . . . . . . . . . . . . . . . .p. 15

Exercise Prescription . . . . . . . . . . . . . . .p. 16

Training Tips . . . . . . . . . . . . . . . . . . . . .p. 17

Common Training Mistakes . . . . . . . . . .p. 18

Setting Up Your Personal Program . . . . .p.19

Deterine Your Training Method . . . . . . . .p. 20

Exercise Tips . . . . . . . . . . . . . . . . . . . . .p. 21

Anatomy Chart . . . . . . . . . . . . . . . . . . . .p. 22

Fitness Goals . . . . . . . . . . . . . . . . . . . . .p. 23

Exercise Log . . . . . . . . . . . . . . . . . . .p. 24-26

Stretching & Flexibility . . . . . . . . . . . . .p. 27

Stretching & Warm-Up / Cool-Down .p. 28-37

Build The Ultimate Fitness Center . . . . .p. 38

Notes . . . . . . . . . . . . . . . . . . . . . . . .p. 39-40

Reference Drawings . . . . . . . . . . . . p. 41-42

Hardware Diagrams . . . . . . . . . . . . . p. 42-43

Mainframe Parts List,

Hardware Parts List, Pads List &

Labels / Decals List . . . . . . . . . . . . . . . p. 44

Exploded View Diagram . . . . . . . . . . . . p. 45

Table of Contents

Safety Instructions . . . . . . . . . . . . . . . . . p. 3

Assembly Instructions . . . . . . . . . . . . p .3-10

Warning, Safety & Maintenance . . . . . . p. 11

Safety Guidelines . . . . . . . . . . . . . . . . . p. 12

Phrases, Terms, Tips & Guidelines . .p. 13-14

Nutrition . . . . . . . . . . . . . . . . . . . . . . . . .p. 15

Exercise Prescription . . . . . . . . . . . . . . .p. 16

Training Tips . . . . . . . . . . . . . . . . . . . . .p. 17

Common Training Mistakes . . . . . . . . . .p. 18

Setting Up Your Personal Program . . . . .p.19

Deterine Your Training Method . . . . . . . .p. 20

Exercise Tips . . . . . . . . . . . . . . . . . . . . .p. 21

Anatomy Chart . . . . . . . . . . . . . . . . . . . .p. 22

Fitness Goals . . . . . . . . . . . . . . . . . . . . .p. 23

Exercise Log . . . . . . . . . . . . . . . . . . .p. 24-26

Stretching & Flexibility . . . . . . . . . . . . .p. 27

Stretching & Warm-Up / Cool-Down .p. 28-37

Build The Ultimate Fitness Center . . . . .p. 38

Notes . . . . . . . . . . . . . . . . . . . . . . . .p. 39-40

Reference Drawings . . . . . . . . . . . . p. 41-42

Hardware Diagrams . . . . . . . . . . . . . p. 42-43

Mainframe Parts List,

Hardware Parts List, Pads List &

Labels / Decals List . . . . . . . . . . . . . . . p. 44

Exploded View Diagram . . . . . . . . . . . . p. 45

Table of Contents

Safety Instructions . . . . . . . . . . . . . . . . . p. 3

Assembly Instructions . . . . . . . . . . . . p .3-10

Warning, Safety & Maintenance . . . . . . p. 11

Safety Guidelines . . . . . . . . . . . . . . . . . p. 12

Phrases, Terms, Tips & Guidelines . .p. 13-14

Nutrition . . . . . . . . . . . . . . . . . . . . . . . . .p. 15

Exercise Prescription . . . . . . . . . . . . . . .p. 16

Training Tips . . . . . . . . . . . . . . . . . . . . .p. 17

Common Training Mistakes . . . . . . . . . .p. 18

Setting Up Your Personal Program . . . . .p.19

Deterine Your Training Method . . . . . . . .p. 20

Exercise Tips . . . . . . . . . . . . . . . . . . . . .p. 21

Anatomy Chart . . . . . . . . . . . . . . . . . . . .p. 22

Fitness Goals . . . . . . . . . . . . . . . . . . . . .p. 23

Exercise Log . . . . . . . . . . . . . . . . . . .p. 24-26

Stretching & Flexibility . . . . . . . . . . . . .p. 27

Stretching & Warm-Up / Cool-Down .p. 28-37

Build The Ultimate Fitness Center . . . . .p. 38

Notes . . . . . . . . . . . . . . . . . . . . . . . .p. 39-40

Reference Drawings . . . . . . . . . . . . p. 41-42

Hardware Diagrams . . . . . . . . . . . . . p. 42-43

Mainframe Parts List,

Hardware Parts List, Pads List &

Labels / Decals List . . . . . . . . . . . . . . . p. 44

Exploded View Diagram . . . . . . . . . . . . p. 45

Table of Contents

Safety Instructions . . . . . . . . . . . . . . . . . p. 3

Assembly Instructions . . . . . . . . . . . . p .3-10

Warning, Safety & Maintenance . . . . . . p. 11

Safety Guidelines . . . . . . . . . . . . . . . . . p. 12

Phrases, Terms, Tips & Guidelines . .p. 13-14

Nutrition . . . . . . . . . . . . . . . . . . . . . . . . .p. 15

Exercise Prescription . . . . . . . . . . . . . . .p. 16

Training Tips . . . . . . . . . . . . . . . . . . . . .p. 17

Common Training Mistakes . . . . . . . . . .p. 18

Setting Up Your Personal Program . . . . .p.19

Deterine Your Training Method . . . . . . . .p. 20

Exercise Tips . . . . . . . . . . . . . . . . . . . . .p. 21

Anatomy Chart . . . . . . . . . . . . . . . . . . . .p. 22

Fitness Goals . . . . . . . . . . . . . . . . . . . . .p. 23

Exercise Log . . . . . . . . . . . . . . . . . . .p. 24-26

Stretching & Flexibility . . . . . . . . . . . . .p. 27

Stretching & Warm-Up / Cool-Down .p. 28-37

Build The Ultimate Fitness Center . . . . .p. 38

Notes . . . . . . . . . . . . . . . . . . . . . . . .p. 39-40

Reference Drawings . . . . . . . . . . . . p. 41-42

Hardware Diagrams . . . . . . . . . . . . . p. 42-43

Mainframe Parts List,

Hardware Parts List, Pads List &

Labels / Decals List . . . . . . . . . . . . . . . p. 44

Exploded View Diagram . . . . . . . . . . . . p. 45

Table of Contents

Safety Instructions . . . . . . . . . . . . . . . . . p. 3

Assembly Instructions . . . . . . . . . . . . p .3-10

Warning, Safety & Maintenance . . . . . . p. 11

Safety Guidelines . . . . . . . . . . . . . . . . . p. 12

Phrases, Terms, Tips & Guidelines . .p. 13-14

Nutrition . . . . . . . . . . . . . . . . . . . . . . . . .p. 15

Exercise Prescription . . . . . . . . . . . . . . .p. 16

Training Tips . . . . . . . . . . . . . . . . . . . . .p. 17

Common Training Mistakes . . . . . . . . . .p. 18

Setting Up Your Personal Program . . . . .p.19

Deterine Your Training Method . . . . . . . .p. 20

Exercise Tips . . . . . . . . . . . . . . . . . . . . .p. 21

Anatomy Chart . . . . . . . . . . . . . . . . . . . .p. 22

Fitness Goals . . . . . . . . . . . . . . . . . . . . .p. 23

Exercise Log . . . . . . . . . . . . . . . . . . .p. 24-26

Stretching & Flexibility . . . . . . . . . . . . .p. 27

Stretching & Warm-Up / Cool-Down .p. 28-37

Build The Ultimate Fitness Center . . . . .p. 38

Notes . . . . . . . . . . . . . . . . . . . . . . . .p. 39-40

Reference Drawings . . . . . . . . . . . . p. 41-42

Hardware Diagrams . . . . . . . . . . . . . p. 42-43

Mainframe Parts List,

Hardware Parts List, Pads List &

Labels / Decals List . . . . . . . . . . . . . . . p. 44

Exploded View Diagram . . . . . . . . . . . . p. 45

Table of Contents

Safety Instructions . . . . . . . . . . . . . . . . . p. 3

Assembly Instructions . . . . . . . . . . . . p .3-10

Warning, Safety & Maintenance . . . . . . p. 11

Safety Guidelines . . . . . . . . . . . . . . . . . p. 12

Phrases, Terms, Tips & Guidelines . .p. 13-14

Nutrition . . . . . . . . . . . . . . . . . . . . . . . . .p. 15

Exercise Prescription . . . . . . . . . . . . . . .p. 16

Training Tips . . . . . . . . . . . . . . . . . . . . .p. 17

Common Training Mistakes . . . . . . . . . .p. 18

Setting Up Your Personal Program . . . . .p.19

Deterine Your Training Method . . . . . . . .p. 20

Exercise Tips . . . . . . . . . . . . . . . . . . . . .p. 21

Anatomy Chart . . . . . . . . . . . . . . . . . . . .p. 22

Fitness Goals . . . . . . . . . . . . . . . . . . . . .p. 23

Exercise Log . . . . . . . . . . . . . . . . . . .p. 24-26

Stretching & Flexibility . . . . . . . . . . . . .p. 27

Stretching & Warm-Up / Cool-Down .p. 28-37

Build The Ultimate Fitness Center . . . . .p. 38

Notes . . . . . . . . . . . . . . . . . . . . . . . .p. 39-40

Reference Drawings . . . . . . . . . . . . p. 41-42

Hardware Diagrams . . . . . . . . . . . . . p. 42-43

Mainframe Parts List,

Hardware Parts List, Pads List &

Labels / Decals List . . . . . . . . . . . . . . . p. 44

Exploded View Diagram . . . . . . . . . . . . p. 45

Table of Contents

Safety Instructions . . . . . . . . . . . . . . . . . p. 3

Assembly Instructions . . . . . . . . . . . . p .3-10

Warning, Safety & Maintenance . . . . . . p. 11

Safety Guidelines . . . . . . . . . . . . . . . . . p. 12

Phrases, Terms, Tips & Guidelines . .p. 13-14

Nutrition . . . . . . . . . . . . . . . . . . . . . . . . .p. 15

Exercise Prescription . . . . . . . . . . . . . . .p. 16

Training Tips . . . . . . . . . . . . . . . . . . . . .p. 17

Common Training Mistakes . . . . . . . . . .p. 18

Setting Up Your Personal Program . . . . .p.19

Deterine Your Training Method . . . . . . . .p. 20

Exercise Tips . . . . . . . . . . . . . . . . . . . . .p. 21

Anatomy Chart . . . . . . . . . . . . . . . . . . . .p. 22

Fitness Goals . . . . . . . . . . . . . . . . . . . . .p. 23

Exercise Log . . . . . . . . . . . . . . . . . . .p. 24-26

Stretching & Flexibility . . . . . . . . . . . . .p. 27

Stretching & Warm-Up / Cool-Down .p. 28-37

Build The Ultimate Fitness Center . . . . .p. 38

Notes . . . . . . . . . . . . . . . . . . . . . . . .p. 39-40

Reference Drawings . . . . . . . . . . . . p. 41-42

Hardware Diagrams . . . . . . . . . . . . . p. 42-43

Mainframe Parts List,

Hardware Parts List, Pads List &

Labels / Decals List . . . . . . . . . . . . . . . p. 44

Exploded View Diagram . . . . . . . . . . . . p. 45

Table of Contents

Safety Instructions . . . . . . . . . . . . . . . . . p. 3

Assembly Instructions . . . . . . . . . . . . p .3-10

Warning, Safety & Maintenance . . . . . . p. 11

Safety Guidelines . . . . . . . . . . . . . . . . . p. 12

Phrases, Terms, Tips & Guidelines . .p. 13-14

Nutrition . . . . . . . . . . . . . . . . . . . . . . . . .p. 15

Exercise Prescription . . . . . . . . . . . . . . .p. 16

Training Tips . . . . . . . . . . . . . . . . . . . . .p. 17

Common Training Mistakes . . . . . . . . . .p. 18

Setting Up Your Personal Program . . . . .p.19

Deterine Your Training Method . . . . . . . .p. 20

Exercise Tips . . . . . . . . . . . . . . . . . . . . .p. 21

Anatomy Chart . . . . . . . . . . . . . . . . . . . .p. 22

Fitness Goals . . . . . . . . . . . . . . . . . . . . .p. 23

Exercise Log . . . . . . . . . . . . . . . . . . .p. 24-26

Stretching & Flexibility . . . . . . . . . . . . .p. 27

Stretching & Warm-Up / Cool-Down .p. 28-37

Build The Ultimate Fitness Center . . . . .p. 38

Notes . . . . . . . . . . . . . . . . . . . . . . . .p. 39-40

Reference Drawings . . . . . . . . . . . . p. 41-42

Hardware Diagrams . . . . . . . . . . . . . p. 42-43

Mainframe Parts List,

Hardware Parts List, Pads List &

Labels / Decals List . . . . . . . . . . . . . . . p. 44

Exploded View Diagram . . . . . . . . . . . . p. 45

Table of Contents

Safety Instructions . . . . . . . . . . . . . . . . . p. 1

Assembly Instructions . . . . . . . . . . . . p. 2-10

Warning, Safety & Maintenance . . . . . . p. 11

Safety Guidelines . . . . . . . . . . . . . . . . . p. 12

Phrases, Terms, Tips & Guidelines . .p. 13-14

Nutrition . . . . . . . . . . . . . . . . . . . . . . . . .p. 15

Exercise Prescription . . . . . . . . . . . . . . .p. 16

Training Tips . . . . . . . . . . . . . . . . . . . . .p. 17

Common Training Mistakes . . . . . . . . . .p. 18

Setting Up Your Personal Program . . . . .p.19

Determine Your Training Method . . . . . .p. 20

Exercise Tips . . . . . . . . . . . . . . . . . . . . .p. 21

Anatomy Chart . . . . . . . . . . . . . . . . . . . .p. 22

Fitness Goals . . . . . . . . . . . . . . . . . . . . .p. 23

Exercise Logs . . . . . . . . . . . . . . . . . .p. 24-26

Stretching & Flexibility . . . . . . . . . . . . .p. 27

Stretching: Warm-Up / Cool-Down . .p. 28-37

Build The Ultimate Fitness Center . . . . .p. 38

Notes . . . . . . . . . . . . . . . . . . . . . . . .p. 39-40

Reference Drawings . . . . . . . . . . . . . . . p. 41

Hardware Diagrams . . . . . . . . . . . . . p. 42-43

Mainframe Parts List,

Hardware Parts List, Pads List &

Labels / Decals List . . . . . . . . . . . . . . . p. 44

Exploded View Diagram . . . . . . . . . . . . p. 45

1 2 3 4 5 6 ... 45 46

Résumé du contenu

Page 1 - Body-Solid

by Body-Solid®FID46Flat/Incline/DeclineBenchOWNER’S MANUAL&FID46 Assembly InstructionsTable of ContentsSafety Instructions . . . . . . . . . . .

Page 2 - Important Safety Instructions

STEP4A. Slide main post (T) into main post receiver of mainframe (B). Lock in place with adjustment pin (13).Note: this leg developer main post is adj

Page 3 - Assembly Instructions

10STEP4

Page 4

11W arning, Safety & MaintenanceBe sure that all users carefully read and understand allwarning, safety and maintenance labels on the benchbefore

Page 5

Safety GuidelinesSuccessful resistance training programs have one prominent feature in common...safety. Resistance traininghas some inherent dangers,

Page 6

PHRASES, TERMS, TIPS& GUIDELINESAEROBICExercise that primarily uses oxygen to burn fuel at low to moderate levels of intensity. Runningand jogging

Page 7

PHRASES, TERMS, TIPS& GUIDELINESPOWERPower is the rate of performing work. Power during a repetition is defined as the weight liftedtimes the vert

Page 8

NUTRITIONGood nutrition is a diet in which foods are eaten inproper quantities and with the needed distribution ofnutrients to maintain good health. M

Page 9

EXERCISEPRESCRIPTIONSetsSets are defined as a combination of any number of reps of one exercise. The numberof sets used in a workout is directly relat

Page 10

TRAINING TIPSFOR BEGINNER’SAs a beginner, one of the most common mistakes is doingtoo much. Because beginners often make good gainsquickly, many fall

Page 11

COMMON TRAININGMISTAKES1. Lack of Adequate Warm-Up and Inadequate FlexibilityA warmed muscle is a more flexible muscle that’s better able to lift heav

Page 12

1Important Safety InstructionsBefore beginning any fitness program, you should obtain a complete physical examination from your physician.Il est conse

Page 13 - Safety Guidelines

SETTING UP YOURPERSONAL PROGRAMIt is important to first establish specificand realistic goals. You should determineyour long term goal and then set as

Page 14 - & GUIDELINES

DETERMINE YOURTRAINING METHODThere are three basic types of weighttraining methods:1. Training for muscular endurance and definition2. Training for st

Page 15

EXERCISETIPSCHESTThis powerful muscle group is thecornerstone of a well-developed upperbody. To most thoroughly work yourpecs, include both pressing a

Page 16 - NUTRITION

ANATOMYCHART22FRONT VIEWNote: These illustrations depicting exaggerated musculature arenot in the textbook anatomical position. As such, they are inex

Page 17 - PRESCRIPTION

SHORT-TERM GOALSDate SetDate AccomplishedGoalReward**Date Set Date AccomplishedGoalReward**Date Set Date AccomplishedGoalReward**LONG-TERM GOALSGoalRe

Page 18 - FOR BEGINNER’S

WEIGHT TRAINING EXERCISE LOGBEGINNER’S SAMPLE WORKOUT ROUTINEKeep track of your changes and improvements. It’s a great motivational tool!*S=SetsR=Repe

Page 19 - MISTAKES

WEIGHT TRAINING EXERCISE LOGSAMPLE WORKOUT ROUTINE WHEN TRAINING FOR STRENGTHKeep track of your changes and improvements. It’s a great motivational to

Page 20 - PERSONAL PROGRAM

WEIGHT TRAINING EXERCISE LOGINTERMEDIATE AND ADVANCED LIFTERS...Design your personal strength training program.Keep track of your changes and improvem

Page 21 - TRAINING METHOD

STRETCHING& FLEXIBILITYFlexibility is an important component of physical fitness and needs to be addressedin a resistance training program. The tw

Page 22 - EXERCISETIPS

UPPER BACKCross Arm in Front of ChestMUSCLE(S) AFFECTED: latissimus dorsi and teres major1. Stand or sit with the right arm slightly flexed (15° to 30

Page 23

2Assembly InstructionsYou must review and follow the instructions in this Owner’s Manual. If you do not assemble and use thePowerLIFT FID Bench accord

Page 24 - FITNESS GOALS

LOWER BACKSemi-Leg StraddleMUSCLE(S) AFFECTED: spinal erectors1. Sitting, knees flexed 30 to 50 degrees, let the legs totally relax.2. Point the knees

Page 25 - WEIGHT TRAINING EXERCISE LOG

SHOULDERSeated Lean-BackMUSCLE(S) AFFECTED: deltoids and pectoralis major1. Sitting with legs straight and arms extended, place palms on floor about 1

Page 26

NECKLook Right and LeftMUSCLE(S) AFFECTED: sternocleidomastoid1. Stand or sit with head and neck upright.2. Turn head to the right using a submaximal

Page 27

SIDESSide Bend with Straight ArmsMUSCLE(S) AFFECTED: external oblique, latissimus dorsi and serratus anterior1. Stand with feet 14 to 16 inches apart.

Page 28 - & FLEXIBILITY

Stretching the hamstrings withemphasis on insertion of thehamstrings and calves.Stretching the hamstrings withemphasis on the middle portion.Stretchin

Page 29 - LOWER BACK

Stretching the hamstrings withemphasis on insertion of thehamstrings and calvesStretching the hamstringswith emphasis on themiddle portionStretching t

Page 30

Stretching the hamstrings and groinwith emphasis on insertion ofthe hamstrings and calvesStretching the hamstrings and groinwith emphasis on the middl

Page 31 - POSTERIOR OF UPPER ARM

GROINButterflyMUSCLE(S) AFFECTED: adductors and sartorius1. Sitting with the upper body nearly vertical and legs straight, flex both knees as the sole

Page 32

Stretching the calvesstanding on a stepPreparing to stretchthe achilles tendon byslightly bending the kneePOSTERIOR OF LOWER LEGStep StretchMUSCLE(S)

Page 33 - Side Quadricep Stretch

Elliptical Machine#ETX4.0Decathlon Treadmill#ETDECBUILD THE ULTIMATE FITNESS CENTERwithCardio from100% CoveredLIFETIME WARRANTYAccessoriesOlympicWeigh

Page 34 - POSTERIOR OF THIGH

STEP1A. Attach front leg (A) to mainframe (B) with brace plate (D) as shown using:two 29 (square neck carriage bolt 10mm x 95mm)two 36 (flat washer 10

Page 35

NOTES39

Page 36 - Straddle (Spread Eagle)

NOTES40

Page 37 - POSTERIOR OF LOWER LEG

Reference Drawings41FID46 Flat/Incline/Decline Bench

Page 38

FID46 Hardware (continued)(shown in actual size)Inchmm42Key # spring lock washer 10mm QTY. 335Key # flat washer 10mm QTY. 3436Key #

Page 39 - Accessories

FID46 HardwareInchmm43Key # hex bolt 10mm x 40mm full thread QTY. 826Key # round allen head 10mm x 20mm full thread bolt QTY. 328Key #

Page 40

44FID46 Mainframe Parts ListFID46 Labels/Decals ListFID46 Pads ListPart numbers are required when ordering parts.KEY# QTY PART# DESCRIPTIONA 1 FID

Page 41

Page 42 - Reference Drawings

4STEP1

Page 43 - FID46 Hardware (continued)

STEP2A. See Note 1. Install 210mm (8 1/4”) long bolt (21) thru left side of seat brace (H), and then seat pivot (G), and then thru right side seat bra

Page 44 - FID46 Hardware

STEP26

Page 45 - FID46 Hardware List

STEP3A. See Note 1. Install all four handles (K, L, M, and N) on to seat braces (H) and back braces (J). Install as shown and described using:eight 26

Page 46 - EXPLODED VIEW

STEP38

Commentaires sur ces manuels

Pas de commentaire

Body Solid FID 46 Manuel du propriétaire

Naviguer en ligne ou télécharger Manuel du propriétaire pour Conditionnement physique, gymnastique et musculation Body Solid FID 46. Body Solid FID 46 Owner`s manual [en] Manuel d'utilisatio

Résumé du contenu

Commentaires sur ces manuels

Produits connexes et manuels pour Conditionnement physique, gymnastique et musculation Body Solid FID 46