Assessments - 3, GPA: 4.3
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Facilidade de uso
COOLING DOWN End each workout with 5 to 10 minutes of stretching. Include stretches for both your arms and legs. Move slowly as you stretch and do not bounce. Ease into each stretch gradually and go only as far as you can without strain. Stretching at the end of each workout is very effective for increasing flexibility. STAYING MOTIVATED For motivation, keep a record of each workout. The chart on page 19 of this manual can be photocopied and used to schedule and record your workouts. List the date, the exercises performed, the weight, and the numbers of sets and repetitions completed. Record your weight and key body measurements at the end of every month. Remember, the key to achieving the greatest results is to make exercise a regular and enjoyable part of your everyday life. Pectoralis Major Biceps ObliquesBrachioradials Brachioradials Hip Flexors Abductor Quadriceps Soleus Rectus Abdominus Adductor Trapezius Trapezius Rhomboideus Deltoid Deltoid Triceps Latissimus Dorsi Spinae Erectors Gluteus Medius Gluteus Maximus Hamstring Abductors Gastrocnemius MUSCLE CHART 18 MONDAY EXERCISE WEIGHT SETS REPS Date: / / AEROBIC EXERCISE TUESDAY Date: / / WEDNESDAY EXERCISE WEIGHT SETS REPS Date: / / THURSDAY AEROBIC EXERCISE Date: / / FRIDAY EXERCISE WEIGHT SETS REPS Date: / / Make photocopies of this page for scheduling and recording your workouts. 19 Part List—Model No. IMBE39401 R0201A Key No. Qty. Description Key No. Qty. Description 1 1 Right Base 46 1 Cable Clip 2 1 Center Base 47 2 Handgrip 3 1 Left Base 48 1 Bench Leg 4 1 Weight Guide Base 49 1 Adjustable Bench Leg 1 Foot Plate 50 4 M6 x 16mm Screw 6 6 Rack Joint Plate 51 4 M6 x 52mm Screw 7 2 Front Upright 52 1 Bench Frame 8 2 Rear Upright 53 1 Bench Base 9 2 Weight Guide 54 1 Curl Pad 1 Right Frame 55 1 Curl Upright 11 1 Center Frame 56 2 51mm x 76mm Outer Cap 12 1 Left Frame 57 2 M10 x 58mm Carriage Bolt 13 1 Chin-up Bar 58 1 Stabilizer 14 1 Weight Guide Frame 59 1 Seat 1 Weight Carriage 60 1 Backrest 16 2 Carriage Bushing 61 3 Pad Tube 17 2 Pulley Plate 62 1 Leg Lever 18 2 Weight Bumper 63 2 Bench Joint Plate 19 2 Weight Rest 64 1 Bench Base Joint Plate 2 Safety Spotter 65 2 50mm Square Outer Cap 21 12 Square Bushing 66 2 M10 x 192mm Bolt 22 6 Adjustment Knob 67 1 Seat Mounting Bracket 23 2 Cable Trap 68 2 Weight Adapter Bushing 24 7 Pulley 69 6 Foam Pad 1 Low Cable 70 6 19mm Round Inner Cap 26 4 45mm Square Inner Cap 71 2 Backrest Tube 27 5 60mm Square Outer Cap 72 6 25mm x 38mm Inner Cap 28 5 60mm Square Inner Cap 73 1 Weight Adapter Pin 29 61 M10 Nylon Locknut 74 5 M6 Washer 4 M8 Nylon Locknut 75 5 M10 x 68.5mm Bolt 31 36 M10 x 78mm Bolt 76 1 Weight Adapter 32 3 M10 x 45mm Bolt 77 1 20mm x 40mm Inner Cap 33 4 M8 x 72mm Bolt 78 1 M6 x 35mm Screw 34 9 M10 x 72mm Bolt 79 1 Backrest Adjustment Bracket 2 M10 x 66mm Bolt 80 1 Seat Adjustment Bracket 36 8 M8 Washer 81 1 Small Adjustment Knob 37 20 M10 Washer 82 1 25mm Angled Outer Cap 38 2 24mm Spacer 83 1 25mm Round Inner Cap 39 1 51mm Spacer 84 1 High Cable 2 28mm Spacer 85 4 18mm Spacer 41 4 Weight Clip Sleeve 86 2 M10 x 50mm Bolt 42 2 51mm Round Inner Cap # 1 Allen Wrench 43 2 Weight Clip # 1 User’s Manual 44 1 Strap # 1 Exercise Poster 1 Lat Bar Note: “#” indicates a non-illustrated part. Specifications are subject to change without notice. See the back cover of the user’s manual for information about ordering replacement parts. 72 79 80 29 50 67 34 77 78 74 59 54 56 57 58 56 52 70 69 61 34 49 81 34 48 63 37 37 75 65 37 75 37 65 53 64 29 63 29 69 70 29 50 55 29 68 68 76 70 69 82 61 69 70 69 61 62 73 83 70 69 75 28 29 31 6 13 31 29 37 29 11 10 12 31 6 31 29 31 29 32 23 29 17 17 24 24 23 84 28 14 24 24 86 34 37 85 29 29 37 85 33 29 29 30 25 18 27 33 34 37 36 37 40 16 16 15 35 37 39 37 35 37 38 38 29 37 42 84 9 30 36 36 4 42 31 29 7 28 31 29 29 31 31 29 31 29 27 31 1 2 3 27 27 27 5 31 29 32 24 25 6 6 6 6 43 41 43 19 22 21 21 20 21 22 21 21 19 22 21 21 20 21 22 21 21 41 29 29 31 8 31 29 7 28 31 29 31 46 45 44 47 47 72 74 51 74 51 72 71 60 29 66 31 8 29 31 29 28 26 26 26 29 26 37 37 Exploded Drawing—Model No. IMBE39401 R0201A Ordering Replacement Parts To order replacement parts, simply call our Customer Service Department toll-free at 1-800-999-3756, Monday through Friday, 6 a.m. until 6 p.m. Mountain Time (excluding holidays). To help us assist you, please be prepared to give the following information when calling: • The MODEL NUMBER of the product (IMBE39401) • The NAME of the product (IMAGE® 5.5 weight rack) • The SERIAL NUMBER of the product (see the front cover of this manual) • The KEY NUMBER and DESCRIPTION of the desired part(s) (see the PART LIST and the EXPLODED DRAWING at the center of this manual). Limited Warranty ICON Health & Fitness, Inc. (ICON), warrants this product to be free from defects in workmanship and material, under normal use and service conditions, for a period of ninety (90) days from the date of purchase. This warranty extends only to the original purchaser. ICON's obligation un...