Table of Contents
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A s s e m b l y
O W N E R ' S
®
&
I n s t r u c t i o n s
M A N U A L
by
GFR500
Ta
Table of Contents
Impo
Important Safety Instructions. . . . . . . . . . . p. 2
Befor
Before You Begin. . . . . . . . . . . . . . . . . . . . . . p. 3
Prepa
Preparations. . . . . . . . . . . . . . . . . . . . . . . . . . p. 4
Assembly Instructions. . . . . . . . . . . . . . . . . p. 5-7
Exerc
Exercise Tips. . . . . . . . . . . . . . . . . . . . . . . . . p. 8-27
Mainframe Parts List. . . . . . . . . . . . . . . . . . . p. 28
Hardware List. . . . . . . . . . . . . . . . . . . . . . . . . p. 28
Exploded View Diagram. . . . . . . . . . . . . . . . p. 29
Notes. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . p. 30-31
v. 072810
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Summary of Contents for Body Solid GFR500
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Page 1: Table Of Contents
® GFR500 Table of Contents Impo Important Safety Instructions... p. 2 Befor Before You Begin..... . p. 3 Prepa Preparations. -
Page 2: Important Safety Instructions
Antes de comenzar cualquier programma de ejercicios, deberias tener un examen fisico con su doctor. When using exercise equipment, you The GFR500 is designed for your enjoyment. By follow- should always take basic precautions, ing these precautions and using common sense, you... -
Page 3: Before You Begin
Unpacking the Equipment Be careful to assemble all components in the sequence presented in this guide. The GFR500 is carefully tested and inspected before shipment. Body-Solid ships the unit in several pieces that require assembly. Ask for assistance during the If any items are missing, contact the dealer from whom assembly process. -
Page 4: Preparations
To set up this unit, you will need assistance. Do not attempt assembly by yourself. You must review and follow the instructions in this Owner’s Manual. If you do not assemble and use the GFR500 according to these guidelines, you could void the Body-Solid warranty. Required Tools CAUTION: Obtain assistance! Do not attempt to assemble the GFR500 by yourself. -
Page 5: Assembly Instructions
A s s e m b l y I n s t r u c t i o n s Assembly of the GFR500 takes professional installers about ½ hour to complete. If this is the first time you have assembled this type of equipment, plan on significantly more time. - Page 6 Two 1 (M10x55 hex head bolt) Two 4 (M10 washer) Set the unit upright. Make sure the rack is on a flat surface. Tighten all assembled hardware. Insert End Caps (7) onto Upright (A). Congratulations!! You have completed the assembly of the GFR500.
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Page 7: Asse
S T E P Impo Befor Prepa Asse Exerc Above shows Step 1 assembled and completed. Above shows Step 1 assembled and completed. - Page 8 PHRASES, TERMS, TIPS & GUIDELINES B E G I N N E R ’ S G U I D E L I N E S • Work out at least two times a week. • Include six to eight exercises that train major muscle groups. •...
- Page 9 PHRASES, TERMS, TIPS & GUIDELINES S T A R T I N G R E S I S T A N C E L E V E L If you begin weight training at too high a level, you risk serious injury. You will also develop poor form, which will hinder your efforts and discourage you.
- Page 10 NUTRITION Good nutrition is a diet in which foods are eaten in directly related to increased cardiovascular disease. a decrease in the total amount of bone mineral in the proper quantities and with the needed distribution of Unsaturated fats are typically liquid at room temperature. body and by a decrease in strength of the remaining nutrients to maintain good health.
- Page 11 EXERCISE PRESCRIPTION Sets Rest Periods Between Workouts Sets are defined as a combination of any number of reps of one exercise. The number The amount of rest between training sessions depends on the recovery ability of the of sets used in a workout is directly related to training results. Typically, two to three sets individual.
- Page 12 TRAINING TIPS FOR BEGINNER’S A R E Y O U “ B E G I N N E R ” ? A beginner can be classified as someone who has never touched a weight, may have lifted for a while, but has taken a substantial amount of time off, or has not consistently trained over the last six months.
- Page 13 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.
- Page 14 SETTING UP YOUR PERSONAL PROGRAM It is important to first establish specific Once you have determined your personal goals, you will need to set up a schedule and realistic goals. You should determine that helps you attain them. Set up a schedule that includes the number of workouts your long term goal and then set a per week, the type of workout activity, the time of day for each workout, and the actual series of short term goals that will...
- Page 15 DETERMINE YOUR TRAINING METHOD Which training method is right for you? There are three basic types of weight training methods: 1. Training for muscular FOR MUSCULAR FOR STRENGTH FOR POWER endurance and definition ENDURANCE & DEFINITION AND MUSCLE MASS 2. Training for strength This training method incorporates This type of training is the most This is the method most often used by...
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Page 16: Exercisetips
EXERCISETIPS Listed below are Body-Solid’s picks of the best exercises you can do for each body part. These exercises can be done using free weights, machines and multi-station gyms. Learn to do each exercise in proper form. You can make substitutions in your training and try variations of each using different Body-Solid grips, cable attachments and accessories to slightly change the emphasis of a particular exercise. - Page 17 ANATOMY CHART FRONT VIEW Note: These illustrations depicting exaggerated musculature are Chest not in the textbook anatomical position. As such, they are inexact Neck Pectoralis Major for medical purposes but are useful for a general understanding. Omohyoid Pectoralis Minor Sternohyoid (beneath major) Sternocleidomastoid •...
- Page 22 STRETCHING & FLEXIBILITY Flexibility is an important component of physical fitness and needs to be addressed in a resistance training program. 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 session.
- Page 23 STRETCHING STRETCHING STRETCHING STRETCHING STRETCHING STRETCHING STRETCHING STRETCHING STRETCHING WARM-UP/COOL-DOWN WARM-UP/COOL-DOWN WARM-UP/COOL-DOWN WARM-UP/COOL-DOWN WARM-UP/COOL-DOWN WARM-UP/COOL-DOWN WARM-UP/COOL-DOWN WARM-UP/COOL-DOWN WARM-UP/COOL-DOWN UPPER BACK Cross Arm in Front of Chest MUSCLE(S) AFFECTED: latissimus dorsi and teres major 1. Stand or sit with the right arm slightly flexed (15° to 30°) and adducted across the chest.
- Page 24 STRETCHING STRETCHING STRETCHING STRETCHING STRETCHING STRETCHING STRETCHING STRETCHING STRETCHING WARM-UP/COOL-DOWN WARM-UP/COOL-DOWN WARM-UP/COOL-DOWN WARM-UP/COOL-DOWN WARM-UP/COOL-DOWN WARM-UP/COOL-DOWN WARM-UP/COOL-DOWN WARM-UP/COOL-DOWN WARM-UP/COOL-DOWN SIDES Side Bend with Straight Arms MUSCLE(S) AFFECTED: external oblique, latissimus dorsi and serratus anterior 1. Stand with feet 14 to 16 inches apart. Stretching 2.
- Page 25 STRETCHING STRETCHING STRETCHING STRETCHING STRETCHING STRETCHING STRETCHING STRETCHING STRETCHING WARM-UP/COOL-DOWN WARM-UP/COOL-DOWN WARM-UP/COOL-DOWN WARM-UP/COOL-DOWN WARM-UP/COOL-DOWN WARM-UP/COOL-DOWN WARM-UP/COOL-DOWN WARM-UP/COOL-DOWN WARM-UP/COOL-DOWN Stretching the hamstrings with POSTERIOR OF THIGH emphasis on insertion of the hamstrings and calves. Sitting Toe Touch MUSCLE(S) AFFECTED: hamstrings, spinal erectors and gastrocnemius 1.
- Page 26 STRETCHING STRETCHING STRETCHING STRETCHING STRETCHING STRETCHING STRETCHING STRETCHING STRETCHING WARM-UP/COOL-DOWN WARM-UP/COOL-DOWN WARM-UP/COOL-DOWN WARM-UP/COOL-DOWN WARM-UP/COOL-DOWN WARM-UP/COOL-DOWN WARM-UP/COOL-DOWN WARM-UP/COOL-DOWN WARM-UP/COOL-DOWN GROIN Straddle (Spread Eagle) Stretching the hamstrings and groin with emphasis on insertion of MUSCLE(S) AFFECTED: gastrocnemius, hamstrings, spinal erectors, the hamstrings and calves adductors and sartorius 1.
- Page 27 STRETCHING STRETCHING STRETCHING STRETCHING STRETCHING STRETCHING STRETCHING STRETCHING STRETCHING WARM-UP/COOL-DOWN WARM-UP/COOL-DOWN WARM-UP/COOL-DOWN WARM-UP/COOL-DOWN WARM-UP/COOL-DOWN WARM-UP/COOL-DOWN WARM-UP/COOL-DOWN WARM-UP/COOL-DOWN WARM-UP/COOL-DOWN POSTERIOR OF LOWER LEG Step Stretch MUSCLE(S) AFFECTED: gastrocnemius and soleus; also, achilles tendon 1. Have ready a step or board 3 to 4 inches high. 2.
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Page 28: Mainframe Parts List
M a i n f r a m e P a r t s L i s t Part# Description UPRIGHT TOP FRAME TRAY H a r d w a r e L i s t HEX HEAD BOLT M10X55 CARRIAGE HEAD BOLT M10X102 CURVED WASHER... -
Page 29: Exploded View Diagram
E x P L O D E D V I E W D I A g R A M G F R 5 0 0 g F R 5 0 0... -
Page 30: Notes
N o t e s... - Page 31 N o t e s...
- Page 32 ® 1900 S. Des Plaines Ave. Forest Park, Il 60130 1 (800) 556-3113 Hours: M-F 8:30 - 5:00 www.bodysolid.com Copyright 2010. Body-Solid. 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.