Parabody Gs1 Users Manual GS1_24x36
GS1 to the manual 7580ac30-f426-444d-b8d5-fdd076a47449
2014-12-13
: Parabody Parabody-Gs1-Users-Manual-125621 parabody-gs1-users-manual-125621 parabody pdf
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G Y M WORKOUT 1 CHEST CHEST PRESS PECTORALS Set Up: SHOULDERS Adjust seat so horizontal handles are at midchest level. DELTOIDS WORKOUT 2 CHEST CLOSE GRIP CHEST PRESS PECTORALS Set Up: TRICEPS Exercise: BACK LATISSIMUS DORSI PULLDOWN BACK Set Up: BICEPS Attach lat bar to the high pulley. Adjust seat so that you can comfortably sit facing the gym with your thighs secured under the roller pads. LATISSIMUS DORSI ERECTOR SPINAE BICEPS Set Up: LOW ROW BICEPS FOREARM Exercise: TRICEPS PRESS REVERSE BICEPS CURL TRICEPS DELTOIDS LOWER BODY LATERAL RAISE Set Up: Attach chain and ankle strap to low pulley. Exercise: LATERAL RAISE QUADRICEPS Set Up: ONE ARM TRICEPS EXTENSION SHOULDERS DELTOIDS LOWER BODY LATERAL RAISE HAMSTRINGS, GLUTES 1. Fully extend legs without locking out knees. 2. Slowly return to start position (60° angle from full extension). Repeat. HAMSTRINGS LEG CURL LOWER BODY HIP EXTENSION OUTER THIGH Set Up: Adjust the seat so that the roller pads rest just above your kneecap. LOWER BODY CALVES Set Up: LOWER BODY HIP ABDUCTION INNER THIGH Sit with the balls of feet on bottom edge of leg press foot platform. Extend legs without locking out knees. Adjust back pad if more range is needed. ABDOMINAL CRUNCH ABDOMINALS HIP ADDUCTION Set Up: DAY 1 DAY 2 DAY 3 CHEST SHOULDERS LOWER BODY TRICEPS BICEPS ABDOMINALS ABDOMINALS BACK DAY 4 REST THREE-DAY SPLIT WORKOUTS 1. Stand facing the gym with weight balanced on support leg (leg with strap is directly in front of the low pulley). 2. Extend leg back in a smooth controlled motion. Keep leg and back straight with head up. Do not arch back. 3. Slowly return to start position. Repeat. After you complete one set, switch to the other side. HIP ABDUCTION 1. Stand sideways to gym with strapped outer leg angled slightly toward low pulley (body weight is balanced on stationary inner leg). 2. Extend leg out to side as far as possible, keeping hip stationary. 3. Slowly return to start position. Repeat. After you complete one set, switch to the other side. HIP ADDUCTION Set Up: 1. Stand sideways to gym with strapped inner leg angled slightly toward low pulley (body weight is balanced on stationary outer leg). 2. Draw leg in front of body as far as possible, keeping the hip stationary. 3. Slowly return to start position. Repeat. After you complete one set, switch to the other side. ABDOMINAL CRUNCH Exercise: ABDOMINAL CRUNCH 1. Sit facing away from the gym. Grasp the straps in each hand and bring your hands forward until the straps are on both sides of your neck. 2. Rest your hands on your upper chest just below your shoulders, palms facing inward. 3. Curl your body forward and down simultaneously. 4. Slowly return to start position. Repeat. If you are advanced and ready for a challenge, consider a Three-Day Split Workout. Choose up to all the exercises in each muscle group worked on a particular day. We recommend performing the following workout for 3 consecutive days, resting on Day 4. In a continual effort to improve our products, specifications are subject to change. ©2002 Life Fitness, a division of Brunswick Corporation. All rights reserved. ParaBody is a trademark of Brunswick Corporation. CO-082-02 LOWER BODY LATERAL RAISE QUADS, GLUTES 1. Stand facing the gym. Grasp the bar with palms facing down, hands shoulderwidth apart. 2. Start with forearms at a 90° angle to your body. Keeping elbows at sides, press bar down until arms are fully extended. 3. Slowly return to start position. Repeat. LATERAL RAISE Set Up: Attach chain and ankle strap to low pulley. Exercise: 1. Stand sideways to the gym. Knees are slightly bent and feet are shoulder-width apart. 2. Grasp the strap with your outside hand and lift directly out to the side of your body, keeping the wrist straight and arm slightly arched. 3. Slowly return to start position. Repeat. After you complete one set, switch to the other side. LEG PRESS (OPTIONAL) Set Up: Adjust leg press back pad so that your start position is a 90° angle between the thigh and lower leg. Sit, placing feet on foot platform so that the feet and lower legs form a 90° angle. Exercise: 1. Grasp seat handles and slowly push legs away from foot platform. Do not lock out knees. 2. Slowly return to start position. Repeat. LEG PRESS (OPTIONAL ATTACHMENT) LOWER BODY CALVES CALF RAISE (OPTIONAL) Set Up: Sit with the balls of feet on bottom edge of leg press foot platform. Extend legs without locking out knees. Adjust back pad if more range is needed. Exercise: 1. Slowly push balls of feet outward as far as possible. 2. Slowly lower heels beyond the edge of foot platform as far as possible. Repeat. CALF RAISE (OPTIONAL ATTACHMENT) ABDOMINALS ABDOMINAL CRUNCH Set Up: Set Up: Attach an ab/triceps (sold separately) strap to the high pulley. Adjust seat to the lowest position. Exercise: ABDOMINAL CRUNCH Set Up: Set Up: Attach an ab/triceps strap (sold separately) to the high pulley. Adjust seat to the lowest position. 1. Sit facing away from the gym. Grasp the straps in each hand and bring your hands forward until the straps are on both sides of your neck. 2. Rest your hands on your upper chest just below your shoulders, palms facing inward. 3. Curl your body forward and down simultaneously. 4. Slowly return to start position. Repeat. HIP EXTENSION Exercise: 1. Slowly push balls of feet outward as far as possible. 2. Slowly lower heels beyond the edge of foot platform as far as possible. Repeat. ABDOMINALS 1. Stand sideways to the gym. Knees are slightly bent and feet are shoulder-width apart. 2. Grasp the strap with your outside hand and lift directly out to the side of your body, keeping the wrist straight and arm slightly arched. 3. Slowly return to start position. Repeat. After you complete one set, switch to the other side. Attach ankle strap to low pulley and then to your ankle (chain may be added if more range is needed). Exercise: CALF RAISE (OPTIONAL ATTACHMENT) DELTOIDS Attach an ab/triceps strap (sold separately) to the high pulley. Adjust seat to the lowest position. Exercise: Exercise: 1. Stand facing the gym with one ankle hooked behind lower roller pad. 2. Slowly raise your foot as far as possible, keeping your knee against the top roller pad and your upper body stationary. 3. Slowly return to start position. Repeat. After you complete one set, switch to the other side. CALF RAISE (OPTIONAL) SHOULDERS TRICEPS PRESS Attach ankle strap to low pulley and then to your ankle (chain may be added if more range is needed). Exercise: LEG CURL Exercise: Exercise: Exercise: LOWER BODY Set Up: Attach chain and ankle strap to low pulley. Exercise: TRICEPS PRESS Attach lat bar or short straight bar to high pulley (chain may be added if more range is needed). 1. Stand facing the gym. Grasp the strap with one hand, palm facing up. 2. Start with forearm at a 90° angle to your body. Keeping elbow at side, press strap down until arm is fully extended. 3. Slowly return to start position. Repeat. After you complete one set, switch to the other side. LATERAL RAISE 1. Stand facing away from the gym with one foot on the foot platform. Grasp the ankle strap with one hand, palm facing up. 2. Starting with arm fully extended (do not lock out elbow), bring strap up toward chest, keeping wrist and torso straight. 3. Slowly return to start position. Repeat. After you complete one set, switch to the other side. Set Up: Attach ankle strap to low pulley and then to your ankle (chain may be added if more range is needed). Adjust the seat to the lowest position. Sit with knees placed over the top roller pads and feet placed behind and under the lower roller pads. Make sure the axis of rotation of your knee aligns with the leg curl and extension pivot bolt. LEG EXTENSION TRICEPS Exercise: 1. Stand sideways to the gym. Knees are slightly bent and feet are shoulder-width apart. 2. Keeping the wrist straight and arm slightly arched, grasp the strap with your outside hand and lift directly out to the side of your body. 3. Slowly return to start position. Repeat. After you complete one set, switch to the other side. LEG EXTENSION ONE ARM BICEPS CURL Attach ankle strap to high pulley (chain may be added if more range is needed). Exercise: SHOULDERS Exercise: 1. Stand facing the gym with balls of feet on the foot platform. Grasp the bar with palms facing down, hands shoulder-width apart. 2. Starting with arms fully extended (do not lock elbows), curl bar up toward chest, keeping wrists and torso straight. 3. Slowly return to start position. Repeat. ONE ARM TRICEPS EXTENSION ONE ARM BICEPS CURL Attach ankle strap to low pulley (chain may be added if more range is needed). Set Up: Set Up: Attach lat bar or short straight bar to high pulley (chain may be added if more range is needed). TRICEPS PRESS REVERSE BICEPS CURL 1. Grasp ankle strap with hand closest to high pulley with a neutral grip. 2. Keeping wrist straight and arm slightly arched, draw arm across the front of chest as far as you can without bending the elbow. 3. Slowly return to start position and repeat. When finished, switch to other side. Set Up: Exercise: Set Up: 1. Stand facing the gym. Grasp the bar with palms facing down, hands shoulderwidth apart. 2. Start with forearms at a 90° angle to your body. Keeping elbows at sides, press bar down until arms are fully extended. 3. Slowly return to start position. Repeat. BICEPS ONE ARM PEC FLY Attach lat bar or short straight bar to the low pulley (chain may be added if more range is needed). 1. Stand facing the gym, with balls of feet on the foot platform. Grasp the bar with palms facing up, hands shoulder-width apart. 2. Starting with arms fully extended (do not lock out elbows), curl the bar up toward chest, keeping wrists and torso straight and elbows stationary. 3. Slowly return to start position. Repeat. TRICEPS 1. Grasp the bar with palms facing down. Lean backward slightly (10°). Stabilize your torso by contracting your abdominal muscles, lifting your chest, and squeezing your shoulder blades. 2. Pull the bar into your body, leading with your elbows. Finish when your hands are at abdominal level. 3. Slowly return to start position. Repeat. Set Up: Exercise: Attach the short straight bar to the low pulley. Sit on the floor with your feet against the lower leg curl/extension roller pads and knees slightly bent. Attach lat bar or short straight bar to low pulley (chain may be added if more range is needed). STANDING BICEPS CURL 1. Grasp vertical press handles in a neutral grip (palms facing inward), keeping a 90° angle between forearm and upper arm (do not go beyond this angle); wrists, elbows and shoulders are in same plane. 2. Push press handles until arms are fully extended without locking the elbows. 3. Slowly return to start position. Repeat. LOW ROW ONE ARM PEC FLY Attach ankle strap to high pulley (chain may be added if more range is needed). Stand in front of high pulley and assume proper standing posture (back straight, knees slightly bent, shoulders back). Exercise: 1. With your hands slightly further than shoulderwidth apart, grasp the lat bar with arms fully extended. 2. Pull the bar down, keeping hands, forearms and elbows in the same plane as the cable, until it is even with your upper chest. 3. Slowly returning to start position, let the bar rise without locking out elbows. Repeat. STANDING BICEPS CURL PECTORALS Set Up: Exercise: PULLDOWN CHEST Exercise: CLOSE GRIP CHEST PRESS Chart WORKOUT 3 Adjust seat so vertical handles are at mid-chest level. 1. Grasp horizontal press handles, keeping a 90° angle between forearm and upper arm (do not go beyond this angle); wrists, elbows and shoulders are in same plane. 2. Push press handles until arms are fully extended without locking the elbows. 3. Slowly return to start position. Repeat. CHEST PRESS S Y S T E M Exercise ABDOMINAL CRUNCH 1. Sit facing away from the gym. Grasp the straps in each hand and bring your hands forward until the straps are on both sides of your neck. 2. Rest your hands on your upper chest just below your shoulders, palms facing inward. 3. Curl your body forward and down simultaneously. 4. Slowly return to start position. Repeat. TOTAL BODY WORKOUTS (shown above) The workouts defined above are suggested routines. To vary your workout, be sure to choose at least one exercise in each of the major muscle groups. To work your entire body, complete 1–2 sets of each exercise every other day, three days a week. Be sure to include your abdominal muscles by performing crunches and/or other abdominal exercises. SAFE FITNESS FACTS: • This program does not replace the advice of a physician. You should have a complete physical exam before beginning a new exercise program. • Inspect the equipment before every use for loose parts or frayed cables, paying particular attention to cable ends. Replace parts at first sign of a problem. • Be alert to the possibility of injury. Do not attempt to lift more weight than you can comfortably handle. • Keep observers, children, and pets at a safe distance. Do not allow children to play on equipment. • Stay clear of weights and moving parts. If a part becomes jammed, do not attempt to free it by yourself; obtain assistance. • If you have any questions on the proper use of the equipment, do not hesitate to call your authorized ParaBody dealer or the ParaBody Customer Service Department at 800-328-9714. Outside the U.S. and Canada, call +1-847-288-3300. TRAINING TIPS: • To get the best results, a proper strength-training workout has four components: a 5 to 10 minute aerobic warm up, a pre-workout stretch, your strength workout and a post-workout stretch. • Make sure that your posture is correct before executing any of the exercises. • You should choose a weight that is challenging to complete between 8–15 repetitions while maintaining proper form (shown in each of the above exercises). • Reach a point of voluntary fatigue, keeping good technique. • Fatiguing muscles at the lower end (8–10) of the repetition range develops lean body mass and decreases body fat. Fatiguing muscles at the higher end (12–15) of the repetition range develops muscular endurance. • Rest intervals are necessary to allow the muscle groups to recover and get ready to work again. If your goal is muscular strength rest 1–2 minutes between sets; if your goal is muscular endurance rest 30–60 seconds between sets. • Push your muscles to, but not beyond a level of exhaustion. You’ll want to increase the resistance for a particular exercise once you can easily complete all the reps in each set. • Always exhale during muscle contraction and inhale during return to start. • Try to workout a minimum of 20–30 minutes in each session, performing each of the exercises in a slow and controlled manner. • Proper nutrition, cardiovascular exercise, strength training, and stretching exercises is the most effective combination for reaching your fitness goals.
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