Body Solid G4I Manuel d'utilisateur télécharger pdf

S A M P L E E X E R C I S E P R O G R A M S

Exercise your complete body every other day, up

to three times a week. The one day rest enables

your body to recover from the previous workout.

Alternate your daily workouts. One day isolate the

upper body exercises, and the next day perform

the lower body exercises.

It is important to ﬁrst establish speciﬁc and realistic goals. You

should determine your long term goal and then set a series of

short term goals that will help you attain your long term goal.

For maximum results, follow a complete ﬁtness program

that includes proper nutrition, aerobic exercise and

strength training.

S A M P L E T R A I N I N G M E T H O D S

FOR MUSCULAR ENDURANCE & DEFINITION: This training method incorporates achieving and maintaining

a high cardiovascular (heart) rate and helps burn away excess fatty tissue. It also adds muscle deﬁnition and

muscular endurance to your entire body. Exercises are most commonly performed for 15 to 20 repetitions and

3 to 4 sets using a light to moderate weight. The rest period between sets should be about 30 seconds. These

short rest intervals will help maintain an elevated heart rate and prevent the muscles from cooling down.

FOR STRENGTH: This type of training is the most popular of the three and is designed speciﬁcally for increasing

strength throughout the muscle and the muscle-tendon junction. This type of training is especially important

for athletes. Normally, exercises are performed using moderate to heavy weight for 8 to 12 repetitions and

2 to 3 sets. The rest period between sets should be from 60 to 90 seconds. This allows a degree of muscle

recovery before you hit them again.

FOR POWER & MUSCLE MASS: This is the method most often used by bodybuilders and is recommended

only for the intermediate and advanced lifter. The weights used are heavy – this shocks the muscles and

stimulates a more rapid increase in muscle size. Usually exercises are performed for 2 to 6 repetitions and 3

to 4 sets using very heavy weight. The rest period between sets should be 3 to 4 minutes. The prolonged rest

periods allow ample time for recovery between sets.

A repetition is deﬁned as one complete movement from the starting position, through the full range of motion, and back to the starting

position. A set is deﬁned as a series of continuous repetitions. Start your exercise program conservatively. Select a weight for

each exercise that is easily performed for the full range of motion. Learn to feel your body’s responses and change

your program and training method accordingly. See Owner’s Manual for more information.

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© Copyright 2005. Body-Solid, Inc. All rights reserved. Body-Solid reserves the right to change design and speciﬁcations when we feel it will improve the product. Body-Solid machines maintain several patented and patent pending features and designs. All rights reserved on all design patents and utility patents.

For further information, contact Body-Solid, Inc. 1900 South Des Plaines Avenue, Forest Park, IL 60130 USA • Phone: 1-708-427-3555 • Fax: 1-708-427-3556 • Web: www.bodysolid.com

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E X E R C I S E S A F E T Y

Consult your physician before beginning any exercise program.

Always warm up your muscles before starting a workout by doing at least 5 to 15 minutes of cardiovascular

exercise. Then do an 8 to 12 minute stretching routine. Stretch slowly (without bouncing) and hold each stretch for

at least 10 seconds. The two main purposes for stretching are injury prevention and a faster rate of recovery from

exercise. Stretching should be performed in both the warm up and cool down phases of a training program.

Use proper form. Maintain proper spinal alignment and head positioning throughout your workout. Focus on only

working the muscle group intended for the exercise you are doing. If there is strain elsewhere, you may need

to re-evaluate the amount of weight that is involved with the lift. Keeping proper form also includes maintaining

control through the entire range of motion.

Breath properly. Exhale during the pressing action and inhale upon returning to the start position. Do not hold

your breath during any part of an exercise.

Be sure that all users carefully read and understand all warning, safety and maintenance labels on the machine

before each use. It is absolutely necessary that you familiarize yourself and all others with the proper operation

of this machine prior to use.

Avoid the risk of injury by remaining within your limits.

E Q U I P M E N T S A F E T Y

Make sure that all users read and understand the Owner’s Manual, all warning labels

and all decals on this machine prior to use. Please use all precautionary measures

necessary for safety.

Keep observers (especially children) at a safe distance away from the machine while in

operation. Do not allow children to play on or around the machine at any time.

Carefully inspect the machine before each use. Check that all nuts, bolts, pop pins and

adjustment points are in place and fully tightened. Replace worn parts immediately.

Cable inspection should performed daily. Cables are wear items. It is your responsibility

to prevent unexpected breakage. Replace any damaged or worn cable immediately. Do

not allow the machine to be used until damaged or worn cables are replaced. Using

a machine with a suspect cable can result in serious injury. See Owner’s Manual for

more information.

Always stay clear of all weights and all moving parts when machine is in use. Obtain

assistance to free any jammed parts. Never attempt to free a jammed part by

yourself.

Maintain a regular routine of preventative maintenance.

For your own safety, do not begin any exercise program without proper instruction.

See Owner’s Manual for more information.

Leg Extension &

Leg Curl 150%

Low Pulley 90%

Percentages indicate weight ratios. Examples: When

using (both ) high pulleys, 100 lbs. would equal 100

lbs. of actual weight resistance. When using leg

developer, 100 lbs. would equal 150 lbs. of actual

weight resistance.

Press & Pec Dec

Handles 100% (both sides)

50% (each side)

Trapezius

Teres Major

(lats)

Triceps

Latissimus Dorsi

(lats)

Erector Spinae

(lower back)

Gluteus Maximus

Hamstrings

Adductors

(inner thigh)

Gastrocnemius

Deltoids

Pectorals

Biceps

Rectus Abdominus

(abdominals)

Brachialis

Obliques

Wrist & Forearm Flexors

Abductors

(outer thigh)

Quadriceps

Lat Bar

Press Arms

Adjustable Back Pad

Lat Hold Down Rollers

Adjustable Seat Pad

High Pulleys 100% (both sides)

50% (each side)

Mid Row Handles 100% (both sides)

50% (each side)

Chest Press (pectorals)

1. Insert pin into weight stack at desired resistance level.

2. Set back pad to the Chest Press position.

3. Adjust seat pad height so your feet are level and ﬂat on

the ﬂoor.

4. Sit comfortably on the seat pad with your back ﬂat against

the back pad.

5. Grasp horizontal press handles with your arms bent and

palms facing downward.

6. Keeping your elbows out and below your shoulders, extend

your arms straight forward at a smooth, moderate pace

throughout the exercise movement.

7. Pause for a moment, then slowly return to the starting

position. Repeat movement.

8. Exhale on exertion, inhale on return motion.

CHEST

Incline Press (pectorals)

1. Insert pin into weight stack at desired resistance level.

2. Set back pad to the Incline Press position.

3. Adjust seat pad height so your feet are level and ﬂat on

the ﬂoor.

4. Sit comfortably on the seat pad with your back ﬂat against

the back pad.

5. Grasp horizontal press handles with your arms bent and

palms facing downward.

6. Keeping your elbows out and below your shoulders, extend

your arms forward and slightly upward at a smooth,

moderate pace throughout the exercise movement.

7. Pause for a moment, then slowly return to the starting

position. Repeat movement.

8. Exhale on exertion, inhale on return motion.

Pectoral Fly (pectorals)

1. Insert pin into weight stack at desired resistance level.

2. Set back pad to the Chest Press position.

3. Sit comfortably on the seat pad with your back ﬂat against

the back pad.

4. Reach back and grasp the vertical press handles on each

side.

5. Use Chest muscle strength to arc your arms forward and

toward each other.

6. Pause for a moment, then slowly return along the same

arc, to the starting position. Repeat movement.

7. Exhale on exertion, inhale on return motion.

Shoulder Press (deltoids)

1. Insert pin into weight stack at desired resistance level.

2. Set back pad to the Shoulder Press position.

3. Adjust seat pad height so your feet are level and ﬂat on

the ﬂoor.

4. Sit comfortably on the seat pad with your back ﬂat against

the back pad.

5. Grasp horizontal press handles at shoulder level. Keep

your arms bent and palms facing forward.

6. Keeping your elbows out, fully extend your arms upward

above your head.

7. Pause for a moment, then slowly return to the starting

position. Repeat movement.

8. Exhale on exertion, inhale on return motion.

SHOULDERS

Upright Row (deltoids & trapezius)

1. Insert pin into weight stack at desired resistance level.

2. Attach Straight Bar to low pulley cable.

3. Stand erect, facing machine, with your feet approximately

shoulder width apart and grasp the bar with your hands

approximately 6 inches apart and your palms facing down.

4. Straighten your arms and allow the weight to pull your

arms straight down.

5. Keeping your elbows above your hands at all times, slowly

pull the bar upward until the back of your hands are even

with your chin.

6. Pause for a moment, then slowly return to the starting

position. Repeat movement.

7. Exhale on exertion, inhale on return motion.

Lateral Deltoid Raise (deltoids)

1. Insert pin into weight stack at desired resistance level.

2. Attach Stirrup Handle to the low pulley cable.

3. Stand with your right side toward the machine.

4. Securely grasp the handle with your left hand and your

palm facing down.

5. Use Shoulder muscle strength to slowly raise the handle

upward and outward in a semicircular arc until it is in a

position slightly above shoulder level.

6. Pause for a moment, then slowly return to the starting

position. Repeat movement.

7. Exhale on exertion, inhale on return motion.

8. Change hands, turn around, and repeat with the opposite

arm.

Lat Pull Down (latissimus dorsi)

1. Insert pin into weight stack at desired resistance level.

2. Attach Lat Bar to the high pulley cables.

3. Adjust seat pad so your legs will lock-down comfortably

under rollers. Sit on seat pad facing into machine.

4. Grasp Lat Bar 3 to 6 inches wider than your shoulders on

each side.

5. Keeping your elbows back during movement, slowly pull

the Lat Bar down until it lightly touches the upper part of

your chest. Never pull down toward your head or neck.

6. Pause for a moment, then slowly return to the starting

position. Repeat movement.

7. Exhale on exertion, inhale on return motion.

BACK

Back Hyperextension (lower back)

1. Insert pin into weight stack at desired resistance level.

2. Adjust seat height to the highest position and sit facing

into the machine.

3. Adjust back pad all the way forward into the machine.

4. Sit in a comfortable position that allows you to lean slightly

forward while grasping the mid row handles.

5. Keep both your arms and back straight during movement.

Slowly lean backward, pivoting at the hips, to a 45° angle.

6. Pause for a moment, then slowly return to the starting

position. Repeat movement.

7. Exhale on exertion, inhale on return motion.

Chest Supported Mid Row (latissimus dorsi)

1. Insert pin into weight stack at desired resistance level.

2. Sit facing machine. Adjust seat height so that when seated

the Mid Row Handles pivot to slightly below your chest

area.

3. Adjust chest pad to match arm length for full stretch. Keep

chest ﬂat against pad throughout movement.

4. Grasp the handles with both hands allowing the weight to

gently stretch your Lats.

5. Using Upper Back strength pull the handles toward you.

Continue to pull the Mid Row Handles until they are even

with your midsection.

6. Pause for a moment, then slowly return to the starting

position. Repeat movement.

7. Exhale on exertion, inhale on return motion.

Biceps Curl (biceps)

1. Insert pin into weight stack at desired resistance level.

2. Attach Straight Bar to low pulley cable.

3. Facing the machine, take an underhand grasp on the bar.

Stand erect with your feet set at shoulder width and stand

approximately 1 to 2 feet away from the machine. Your

arms should be down at your sides with the bar resting on

your thighs.

4. Keeping your upper arms locked against the sides of

your torso, use Biceps strength to curl the bar upward

and forward in a semicircular arc to a position beneath

your chin.

5. Pause for a moment, then slowly return the bar back

along the same arc, to the starting position.

Repeat movement.

6. Exhale on exertion, inhale on return motion.

ARMS

Triceps Press Down (triceps)

1. Insert pin into weight stack at desired resistance level.

2. Attach Straight Bar or 2 Stirrup Handles to the high pulley

cables.

3. Facing the machine, stand erect with your feet set at

approximately shoulder width.

4. Pull down on the Bar/Handles and lock your upper arms

against the sides of your torso where they must remain

throughout the exercise movement. Lean slightly forward

at the waist.

5. Moving only your forearms, use Triceps strength to push

the Bar/Handles downward in a semicircular arc to a

position below your waist.

6. Pause for a moment, then slowly return the Bar/Handles

back along the same arc, to the starting position.

Repeat movement.

7. Exhale on exertion, inhale on return motion.

Close Grip Bench (triceps)

1. Insert pin into weight stack at desired resistance level.

2. Set back pad to the Chest Press position.

3. Adjust seat pad height so your feet are level and ﬂat on

the ﬂoor.

4. Sit comfortably on the seat pad with your back ﬂat against

the back pad.

5. Grasp vertical press handles and start with your hands

close together and tight against your chest, with your

elbows out and below your shoulders.

6. Keeping the handles close together, extend your arms

forward at a smooth, moderate pace throughout the

exercise movement.

7. Pause for a moment, then slowly return to the starting

position. Repeat movement.

8. Exhale on exertion, inhale on return motion.

ABSHIPS/THIGHSLEGS

Glute Kickback (glutes)

1. Insert pin into weight stack at desired resistance level.

2. Adjust back pad to Shoulder Press position for support.

Attach the Ankle Strap to your left ankle and low pulley

cable. Stand in front of machine and hold back pad for

balance.

3. Keeping your legs straight and your body balanced, allow

the weight to pull your left leg toward the machine. Hold

the back pad for balance.

4. Keeping both legs straight and using Gluteal strength,

slowly pull your left leg backward and behind your body

as far as comfortably possible.

5. Pause for a moment, then slowly return along the same

arc, to the starting position. Repeat movement.

6. Exhale on exertion, inhale on return motion.

7. Repeat with your right leg.

Leg Press (quadriceps, hamstrings, & glutes)

1. Insert pin into weight stack at desired resistance level.

2. Sit comfortably on seat pad with your back ﬂat against the

back pad and your feet securely against the press plate.

3. Adjust back pad so your knees are at a 90° angle.

4. Grasp the handles at your sides for balance and stability.

5. Using leg muscles, slowly press the foot plate until your

legs are extended. Do not lock-out your knees.

6. Pause for a moment, then slowly return to the starting

position. Repeat movement.

7. Exhale on exertion, inhale on return motion.

Leg Press Station Optional #GLP

Leg Abduction (hip & outer thigh)

1. Insert pin into weight stack at desired resistance level.

2. Adjust back pad and grasp it for stability and balance

during exercise movement. Attach Ankle Strap to your left

ankle and low pulley cable. Stand 1 to 2 feet away from

the pulley with your right side toward the machine.

3. Keeping your legs straight and body balanced, allow

the weight to pull your left leg across your body and

toward the machine.

4. Using Outer Thigh strength, slowly pull your left leg across

and away from your body as far as comfortably possible.

5. Pause for a moment, then slowly return along the same

arc, to the starting position. Repeat movement.

6. Exhale on exertion, inhale on return motion.

7. Turn around and repeat with the opposite leg.

Standing Leg Curl (hamstrings & leg biceps)

1. Insert pin into weight stack at desired resistance level.

2. Stand facing machine and hook your right heel under the

bottom leg pad with right knee positioned slightly below

the top roller pad. Adjust the back pad and grasp for

stability during exercise movement.

3. Use Hamstring strength to pull and curl your right foot

upward, bending your knee as far as comfortably possible.

4. Pause for a moment, then slowly return to the starting

position. Repeat movement.

5. Exhale on exertion, inhale on return motion.

6. Change sides and repeat with opposite leg.

Leg Extension (quadriceps)

1. Insert pin into weight stack at desired resistance level.

2. Sit comfortably on seat pad. Adjust seat pad and back pad

so that your knee joints line up with pivot point.

3. Place knees over the top roller pads and hook your feet

under the bottom leg pads.

4. Using Quadricep strength, extend your feet outward and

upward until your legs are fully extended.

5. Pause for a moment, then slowly return your feet back

along the same arc, to the starting position.

Repeat movement.

6. Exhale on exertion, inhale on return motion.

Calf Press (gastrocnemius)

1. Insert pin into weight stack at desired resistance level.

2. Adjust back pad to desired position.

3. Sit comfortably on seat pad with your back ﬂat against the

back pad and the balls of your feet on the bottom portion

of the press plate.

4. Grasp the handles at your sides for balance and stability.

5. Extend your legs and hold them in this position throughout

the exercise. Do not lock-out your knees.

6. Flex your toes forward as far as you comfortably can,

hold that position for a moment and return to the

furthest back position you comfortably can.

7. Exhale on exertion, inhale on return motion.

Leg Press Station Optional #GLP

Resistance Ab Crunch (abdominals)

1. Insert pin into weight stack at desired resistance level.

2. Adjust back pad to Chest Press position.

3. Sit on seat pad with your back resting against back pad.

4. Grasp the vertical press arm handles and rest them

against your chest throughout the exercise movement.

5. Using Abdominal muscle strength, slowly bend forward at

the waist as far as comfortably possible.

6. Pause for a moment, then slowly return back to the

starting position. Repeat movement.

7. Exhale on exertion, inhale on return motion.

Oblique Crunch (obliques & abdominals)

1. Insert pin into weight stack at desired resistance level.

2. Adjust back pad to Chest Press position.

3. Sit on seat pad with your back resting against back pad.

4. Grasp the vertical press arm handles and rest them

against your chest throughout the exercise movement.

5. Simultaneously bend forward and rotate your upper body

slowly to the left as far as comfortably possible while

keeping your legs and hips stationary.

6. Pause for a moment, then slowly return to the starting

position.

7. Alternate the movements from the left to the right and

then repeat the movements.

8. Exhale on exertion, inhale on return motion.

Oblique Bend (obliques)

1. Insert pin into weight stack at desired resistance level.

2. Attach Stirrup Handle and chain to low pulley cable. Adjust

chain for full range of motion.

3. Take an overhand grasp of the handle with your right hand

and stand 1 to 2 feet away from the machine with your

right side toward the machine.

4. Keeping your arm, legs, and hips straight, bend your torso

away from the machine.

5. Pause for a moment, then slowly return your torso back

along the same arc, to the starting position.

Repeat movement.

6. Exhale on exertion, inhale on return motion.

7. Turn around and repeat with the opposite hand.

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S A M P L E E X E R C I S E P R O G R A M S Exercise your complete body every other day, up to three times a week. The one day rest enables your

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Body Solid G4I Manuel d'utilisateur

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