Table of Contents
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by
A s s e m b l y
O W N E R ' S
by
&
®
Table of Contents
Important Safety Instructions. . . . . . . . . . . p. 2
Before You Begin. . . . . . . . . . . . . . . . . . . . . . p. 3
®
Preparations. . . . . . . . . . . . . . . . . . . . . . . . . . p. 4
Assembly Instructions. . . . . . . . . . . . . . . . . p. 5-9
Exercise Tips. . . . . . . . . . . . . . . . . . . . . . . . . p. 10-29
Mainframe Parts List. . . . . . . . . . . . . . . . . . . p. 30
Hardware List. . . . . . . . . . . . . . . . . . . . . . . . . p. 30
Exploded View Diagram. . . . . . . . . . . . . . . . p. 31
I n s t r u c t i o n s
M A N U A L
by
GDKR50
®
v. 042310
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Summary of Contents for Body Solid GDKR50
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Page 1: Table Of Contents
® GDKR50 ® Table of Contents Important Safety Instructions... p. 2 Before You Begin..... . p. 3 ®... -
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 GDKR50 is designed for your enjoyment. By fol- should always take basic precautions, lowing these precautions and using common sense,... -
Page 3: Before You Begin
Instructions contained in this document are not intended to cover all details or variations possible with Body-Solid equipment, or to cover every contingency that may be met in conjunction with installation, operation, maintenance or troubleshooting of the equipment. Even though we have prepared this manual with extreme care, nei- ther the publisher nor the author can accept responsibility for any errors in, or omission from, the information given. -
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 GDKR50 according to these guidelines, you could void the Body-Solid warranty. Required Tools CAUTION: Obtain assistance! Do not attempt to assemble the GDKR50 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 GDKR50 takes professional installers about 1/2 hour to complete. If this is the first time you have assembled this type of equipment, plan on significantly more time. - Page 6 S T E P Be careful to assemble all components in the sequence they are presented. Connect Left Support Frame (C) and Right Support Frame (B) to Main Frame (A) using: Two 1 (M10x102 hex head bolt) Four 3 (M10 curved washer) Two 5 (M10 nylon nut)
- Page 7 S T E P Above shows Step 1 assembled and completed.
- Page 8 Be careful to assemble all components in the sequence they are presented. Connect Rack (D) to Main Frame (A) using: Two 2 (M8x58 hex head bolt) Two 4 (M8 washer) Two 6 (M8 nylon nut) Congratulations!! You have completed the assembly of the GDKR50.
- Page 9 S T E P Above shows Step 2 assembled and completed.
- Page 10 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 11 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 12 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 13 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 14 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 15 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 16 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 17 Do you want a trim, toned, large muscle groups first and the small muscle groups last. Study the exercise poster that came with your Body-Solid well-defined body? Are you involved in machine and select one or two exercises per body part (body...
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Page 18: 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 19 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) •...
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Page 24: Cool Down
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 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 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 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 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 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 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 28 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 29 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 30: Mainframe Parts List
M a i n f r a m e P a r t s L i s t Part# Description Main Frame Right Support Frame Left Support Frame Rack H a r d w a r e L i s t Hex Head Bolt M10x102 Hex Head Bolt... -
Page 31: Exploded View Diagram
E x P L O D E D V I E W D I A g R A M g D K R 5 0... - Page 32 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. All rights reserved on all design patents and utility patents.
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