® by GDKR50 ® by by Table of Contents ® A s s e m b l y O W N E R ’ S & Important Safety Instructions. . . . . . . . . . . Before You Begin. . . . . . . . . . . . . . . . . . . . . . Preparations. . . . . . . . . . . . . . . . . . . . . . . . . . Assembly Instructions. . . . . . . . . . . . . . . . . Exercise Tips. . . . . . . . . . . . . . . . . . . . . . . . . Mainframe Parts List. . . . . . . . . . . . . . . . . . . Hardware List. . . . . . . . . . . . . . . . . . . . . . . . .
I m p o r t a n t S a fe t y I n s t r u c t i o n s Before beginning any fitness program, you should obtain a complete physical examination from your physician. Il est conseille de subir un examen medical complet avant d’entreprendre tout programme d’exercise. Si vous avez des etourdissements ou des faiblesses, arretez les exercices immediatement. Antes de comenzar cualquier programma de ejercicios, deberias tener un examen fisico con su doctor.
B e fo r e Yo u B e g i n Thank you for purchasing the GDKR50! To maximize your use of the equipment please study this Owner’s Manual thoroughly. Unpacking the Equipment Be careful to assemble all components in the sequence presented in this guide. The GDKR50 is carefully tested and inspected before shipment. Body-Solid ships the unit in several pieces that require assembly. Ask for assistance during the assembly process.
P r e p a r at i o n s CAUTION: 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. Review the Installation Requirements before proceeding with the following steps.
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. Professional installers are highly recommended! However, if you acquire the appropriate tools, obtain assistance, and follow the assembly steps sequentially, the process will take time, but is fairly easy.
STEP 1 Be careful to assemble all components in the sequence they are presented. A.
STEP 1 Above shows Step 1 assembled and completed.
STEP 2 Be careful to assemble all components in the sequence they are presented. A. Connect Rack (D) to Main Frame (A) using: Two 2 (M8x58 hex head bolt) Two 4 (M8 washer) Two 6 (M8 nylon nut) B. Congratulations!! You have completed the assembly of the GDKR50.
STEP 2 Above shows Step 2 assembled and completed.
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. • Perform two or three sets of at least eight to 12 repetitions. AEROBIC EXERCISE LARGE MUSCLES FIRST ANAEROBIC EXERCISE PROGRAM DURATION ATROPHY GIVE YOUR MUSCLES A REST Exercise that primarily uses oxygen to burn fuel at low to moderate levels of intensity. Running and jogging are examples of aerobic exercise.
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. Use this as a guideline: if you cannot lift the weight eight times with proper form, the weight is too heavy. Similarly, don’t choose too light a weight; the last two or three repetitions of your set should be difficult.
NUTRITION Good nutrition is a diet in which foods are eaten in proper quantities and with the needed distribution of nutrients to maintain good health. Malnutrition, on the other hand, is the result of a diet in which there is an underconsumption, overconsumption, or unbalanced consumption of nutrients that leads to disease or an increased susceptibility to disease. What is stated in the above definitions is the fact that proper nutrition is essential to good health.
EXERCISE PRESCRIPTION Sets Sets are defined as a combination of any number of reps of one exercise. The number of sets used in a workout is directly related to training results. Typically, two to three sets are used by intermediate and advanced lifters to achieve optimum gains in strength. Experts agree that multiple-set systems work best for the development of strength and muscular endurance.
TRAINING TIPS FOR BEGINNER’S A R E Y O U A “ 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. If you happen to fall into any of these categories, pay close attention, because the following information will be detrimental to the start of your training program. As a beginner, one of the most common mistakes is doing too much.
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. Improper Form The use of improper form is a good way to keep you out of the gym. Not only does improper form cause injuries, it also doesn’t allow for adequate muscle-fiber stimulation. 3.
SETTING UP YOUR PERSONAL PROGRAM 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. The most common goals are: Muscular Endruance & Definition Increase Strength Increase Power & Muscle Mass Once you have determined your personal goals, you will need to set up a schedule that helps you attain them.
DETERMINE YOUR TRAINING METHOD There are three basic types of weight training methods: Which training method is right for you? 1. Training for muscular endurance and definition 2. Training for strength 3. Training for power and muscle mass FOR MUSCULAR ENDURANCE & DEFINITION You should select a training method that reflects both your present fitness level and your long term goals. You should begin carefully and with proper professional guidance.
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. Note: Many movements, especially multijoint exercises, work more than one muscle group.
ANATOMY CHART FRONT VIEW Note: These illustrations depicting exaggerated musculature are not in the textbook anatomical position. As such, they are inexact for medical purposes but are useful for a general understanding.
Make several copies of this page to keep track of your progress. You can print more copies of this page by going to http://www.bodysolid.com/support/docs.
Make several copies of this page to keep track of your progress. You can print more copies of this page by going to http://www.bodysolid.com/support/docs.
Make several copies of this page to keep track of your progress. You can print more copies of this page by going to http://www.bodysolid.com/support/docs.
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.
STRETCHING UPPER BACK WARM-UP/COOL-DOWN 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. 2. Grasp the upper arm just above the elbow, placing the left hand on the posterior side of the upper arm. 3. Pull the right arm across the chest (toward the left) with the left hand. 4. Hold for 10 seconds. 5. Repeat with the left arm.
STRETCHING WARM-UP/COOL-DOWN SIDES Side Bend with Straight Arms MUSCLE(S) AFFECTED: external oblique, latissimus dorsi and serratus anterior 1. 2. 3. 4. Stand with feet 14 to 16 inches apart. Interlace the fingers with palms facing each other. Reach upward with straight arms. Keeping arms straight, lean from waist to left side. Do not bend knees. 5. After moving as far as possible, hold for 10 seconds. 6. Repeat to the left side.
STRETCHING WARM-UP/COOL-DOWN Stretching the hamstrings with emphasis on insertion of the hamstrings and calves. POSTERIOR OF THIGH Sitting Toe Touch MUSCLE(S) AFFECTED: hamstrings, spinal erectors and gastrocnemius 1. Sit with the upper body nearly vertical and legs straight. 2. Lean forward from waist and grasp toes with each hand, slightly pull toes towards the upper body, and pull chest towards leg. (If you are very stiff, try to grasp the ankles.) Hold for 10 seconds. 3. Release toes and relax foot.
STRETCHING WARM-UP/COOL-DOWN GROIN Straddle (Spread Eagle) MUSCLE(S) AFFECTED: gastrocnemius, hamstrings, spinal erectors, adductors and sartorius 1. Sit with the upper body nearly vertical and legs straight, and spread legs as far as possible. 2. With right hand, grasp toes of right foot and pull on toes slightly, while pulling chest toward right leg. Hold for 10 seconds. 3. Release toes and relax foot. 4. Grasp ankle and continue to pull chest toward right leg. Hold for 10 seconds. 5.
STRETCHING WARM-UP/COOL-DOWN POSTERIOR OF LOWER LEG Step Stretch MUSCLE(S) AFFECTED: gastrocnemius and soleus; also, achilles tendon 1. 2. 3. 4. 5. Have ready a step or board 3 to 4 inches high. Place balls of both feet on the step or board, 1 inch from its edge. With straight legs, lower heels as far as posible. Hold for 10 to 15 seconds. To stretch achilles tendon, raise heels slightly. Slightly flex the knees and then lower the heels. This stretch will be felt in the achilles tendon. 6.
M a i n f r a m e Part# A B C D Qty Pa r t s Description 1 1 1 1 Main Frame Right Support Frame Left Support Frame Rack H a r d wa r e 1 2 3 4 5 6 L i s t 2 2 4 2 2 6 L i s t Hex Head Bolt Hex Head Bolt Curved Washer Washer Nylon Nut Pad Part numbers are required when ordering parts.
E x ploded V iew D ia g ram GDKR50 31 45
® 1900 S. Des Plaines Ave. Forest Park, Il 60130 1 (800)by556-3113 Hours: M-F 8:30 - 5:00 www.bodysolid.com 2010. Body-Solid. All rights reserved. Body-Solid reserves the right to change design and specifications when we feel it will improve the product. c Copyright Body-Solid machines maintain several patented and patent pending features and designs. All rights reserved on all design patents and utility patents.
