Manuale d’uso / di manutenzione del prodotto G2B del fabbricante Body Solid
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Bo d y - S o l i d ® OWNER’ S MANU AL & Assembly Instructions T able of Contents T otal Body Workout DVD . . . . . . . . . . . . . p. 2 Reference Dra wings . . . . . . . . . . . . . . . . . p. 3 Safety Instructions . . . . . . . . . . . . . . .
T otal Body W orkout DVD 2 Follow the lead of international fitness presenter Geoff Bagshaw as he guides you step by step thr ough a total health and conditioning program. Includes thorough explanations and demonstrations of over 50 exercises targeting all major muscle gr oups.
3 G2B Reference Drawings.
Important Safety Instructions Before beginning any fitness pr ogram, you should obtain a complete physical examination from your physician. Il est conseille de subir un examen medical complet avant d’entrepr endre tout pr ogramme d’exercise. Si vous avez des etourdissements ou des faiblesses, arr etez les exercices immediatement.
Before Y ou Begin Thank you for purchasing the G2B. This gym is part of the Body-Solid line of quality strength training machines, which let you target specific muscle groups to achieve better muscle tone and overall body conditioning. T o maximize your use of the equipment please study this Owner’ s Manual thoroughly .
Dimensions The room layout diagram below will help you decide the best placement for your G2B. The dimensions of the G2B are: width 5’3” X length 5’11”. The ceiling height requirement for the G2B is 7’. The usage space is: width 6’9” X length 6’3” (The usage space is the overall space needed for operation.
Safety Guidelines Successful resistance training pr ograms have one prominent featur e in common...safety . Resistance training has some inherent dangers, as do all physical activities.
c c c c c c c c c c c c Preparations CAUTION: T o set up this unit, you will need assistance. Do not attempt assembly by yourself. Y ou must review and follow the instructions in this Owner’ s Manual. If you do not assemble and use the G2B according to these guidelines, you could void the Body-Solid warranty .
Assembly Instructions Assembly of the G2B takes professional installers about 3 hours to complete. If this is the first time you have assembled this type of equipment, plan on significantly more time.
1 mm Inch 10 STEP Be car eful to assemble all components in the sequence they ar e presented. NOTE: Finger tighten all hardwar e in this step. Do Not wrench tighten until the end of step 4. A. Attach three W eight Stack Shims (20) to the bottom of Main Base Frame (A).
1 11 STEP.
mm Inch 2 Be car eful to assemble all components in the sequence they ar e presented. 12 STEP NOTE: Finger tighten all hardwar e in this step. Do Not wrench tighten until the end of step 4.
2 13 STEP.
Be car eful to assemble all components in the sequence they ar e presented. mm Inch 3 14 STEP A. Attach Multi Hip Base (N) to Main Base Frame (A) using: T wo 54 (3/8” x 2 3/4” hex head bolt)* Four 70 (3/8” washer) T wo 67 (3/8” nylon lock nut) *Y ou must wrench tighten these two bolts (54) now .
3 15 STEP.
4 Be car eful to assemble all components in the sequence they ar e presented. mm Inch 16 STEP A. Place two Weight Stack Risers (86) and two Rubber Donuts (24) onto Main Base Frame (A) as shown. Slide two Guide Rods (Q) through the Rubber Donuts (24), thr ough the two Weight Stack Risers (86), and into the Main Base Frame (A).
4 17 STEP.
5 Be car eful to assemble all components in the sequence they ar e presented. mm Inch 18 STEP A. Slide two Nylon Bushings (13) into Back Pad Holder (S). Attach Back Pad Holder (S) to Angled V er tical Frame (D) using: T wo 54 (3/8” x 2 3/4” hex head bolt) Four 70 (3/8” washer) T wo 67 (3/8” nylon lock nut) B.
5 19 STEP.
6 Be car eful to assemble all components in the sequence they ar e presented. mm Inch 20 STEP A. Attach Press Arm Support (X) to the T op Main Frame (E) using Shaft (88) and tighten two Allen Screws (85). Attach two Convex End Caps (17) to the top of Press Arm Support (X) as shown.
6 21 STEP.
7 Be car eful to assemble all components in the sequence they ar e presented. mm Inch 22 STEP A. Slide Bronze W asher (3) onto Multi Hip V er tical Frame (P).
7 23 STEP.
8 Be car eful to assemble all components in the sequence they ar e presented. 24 STEP mm Inch A. Attach Leg Extension Frame (H) and Flat Plate (J) to Angled V er tical Frame (D) using: T wo 55 (3/8” x 3” hex head bolt) Four 70 (3/8” washer) T wo 67 (3/8” nylon lock nut) Leg Extension Frame (H) is pr e-assembled with Seat Pad Frame (K).
8 25 STEP.
9 Be car eful to assemble all components in the sequence they ar e presented. 26 STEP mm Inch A. Attach Back Pad (BB) to Back Pad Frame (U) using: T wo 59 (5/16” x 1 3/4” hex head bolt)* T wo 72 (5/16” spring lock washer) T wo 73 (5/16” washer) *Do NOT over-tighten pad bolts (59).
9 27 STEP.
10 Be car eful to assemble all components in the sequence they ar e presented. mm Inch 28 STEP Note: All Pulleys in this step are 4 1/4” diameter , except where noted in step 10B*. Leave all pulley bolts hand tight until step 15 is completed. A. See Diagram 1.
10 29 STEP Start here at high pulley station by inserting the metal ball end here. High Pulley Cable Diagram 1 Cable Installation Diagram 2 Pulley Installation.
11 Be car eful to assemble all components in the sequence they ar e presented. 30 STEP mm Inch Note: All Pulleys in this step are 4 1/4” diameter . Leave all pulley bolts hand tight until step 15 is completed.
11 STEP 31 Selector Rod T op Bolt (98) must be threaded a minumum of 1/2” into the Selector Rod (33), and Jam Nut (102) tightened securely against spring lock washer (101) to ensure proper connection. Check the Jam Nut (102) once a week to make sure it is tight.
12 STEP Be car eful to assemble all components in the sequence they ar e presented. mm Inch 32 Note: All Pulleys in this step are 4 1/4” diameter , except where noted in step 12B*. Leave all pulley bolts hand tight until step 15 is completed. A. See Diagram 1.
12 STEP 33 Start here at the Ab-Crunch station by inserting either end here. Low Pulley Cable Diagram 1 Cable Installation Diagram 2 Pulley Installation.
Be car eful to assemble all components in the sequence they ar e presented. 13 STEP mm Inch 34 A. See Diagram 1. Route Leg Extension Cable (38) up to the T op Main Frame (E).
13 STEP 35 Start here by routing Low Pulley Cable (38) around pulley (B5). Low Pulley Cable Diagram 2 Pulley Installation Diagram 1 Cable Installation Short Cable Diagram Cable Installation Short Cabl.
14 Be car eful to assemble all components in the sequence they ar e presented. STEP A. See Diagram 1A. Attach Multi Hip Cable (40) to the Multi Hip Adjuster (AC) as shown using: One 58 (5/16” x 1 1/2” hex head bolt) One 63 (7/16”L spacer sleeve) T wo 2 (1/4”L spacer sleeve) One 68 (5/16” nylon lock nut) B.
14 STEP 37 Start here by installing the Stamped Eye End of the Multi Hip Cable (40) here. Multi Hip Cable Diagram 1A Cable Installation Diagram 2 Pulley Installation Diagram 1 Cable Installation.
38 15 Be car eful to assemble all components in the sequence they ar e presented. STEP mm Inch NOW IS THE TIME TO MAKE ALL NECESSAR Y CABLE ADJUSTMENTS After cable installation is complete you must check all cables for proper tension.
39 15 STEP T ur n and loosen Rubber Stop (113) to take up space and tighten cable. W ARNING ! ! Selector Rod T op Bolt (98) must be threaded a minimum of 1/2” into the Selector Rod (33), and Jam Nut (102) tightened securely against spring lock washer (101) to ensur e proper connection.
16 Be car eful to assemble all components in the sequence they ar e presented. STEP mm Inch 40 SEE NOTE 1 ON P AGE 41: A. Apply weight stack numbers to weight stack T op Plate (29) and each Weight Stack Plate (87) as shown. SEE NOTE 2 ON P AGE 41: B. Front Shr oud (DA) is pre-assembled with Shr oud Insert (DB).
16 STEP 41 #1 #2 Apply weight stack numbers to the Weight Stack Plates (87). Start at the T op Plate (29) with the number 1, and the first plate should be number 2. The following Weight Stack Plates (87) should be numbered in sequential order down thr ough the stack.
Adjustments 42 Congratulations! Y ou are done. After assembly , you should check all functions to ensure corr ect operation. If you experience problems, first r echeck the assembly instructions to locate any possible errors made during assembly .
43 1. Pay special attention to the plunger on this Pop Pin (110). Always be sure that the plunger is fully engaged into the hole you select. Also, be sure that the spring in the Pop Pin (110) operates freely . Failure to do so may result in serious injury .
Adjustments 3. MUL TI HIP (AD) ADJUSTMENT A. Grasp the Multi Hip Arm (AD). B. Pull the Pop Pin (111) in the Multi Hip Arm (AD) to release. C. Adjust the Multi Hip Arm (AD) to the desired position.(depending on the exercise you ar e perfor ming). D. Release the Pop Pin (111) and make sure it is fully engaged into the selector hole.
Pay special attention to the plunger on this Pop Pin (111). Always be sure that the plunger is fully engaged into the hole you select. Also, be sure that the spring in the Pop Pin (111) operates freely . Failure to do so may r esult in serious injury .
W arning , Safety & Maintenance Be sure that all users car efully read and understand all warning, safety and maintenance labels on the machine before each use. Failur e to do so may result in serious injury . It is imperative that you retain this Owner’ s Manual and be sure all warning labels are legible and intact.
Although Body-Solid provides the highest quality of materials and workmanship in its products, the fact remains that component parts eventually wear out over time and with use. This is particularly true with reference to pliable moving parts such as cables.
W arning , Safety & Maintenance Precision craftsmanship assur es Body-Solid’ s ability to consistently deliver products of the highest standar ds.
FOR BODY -SOLID CUSTOMER SERVICE: 1-800-556-31 13 *Make several copies of this page to keep track of your maintenance. Y ou can print more copies of this page by going to: http://www .bodysolid.com/support/docs.html MAINTENANCE SCHEDULE DAIL Y WEEKL Y LA TEST DA TE ENTR Y UPHOLSTER Y : WIPE DOWN AND DRY CLEAN AND CONDITION.
AEROBIC Exercise that primarily uses oxygen to burn fuel at low to moderate levels of intensity . Running and jogging are examples of aer obic exercise. ANAEROBIC Exercise that primarily uses the body’ s stored fuel for energy . Intense weightlifting is an example of an anaerobic exer cise.
POWER Power is the rate of perfor ming work. Power during a repetition is defined as the weight lifted times the vertical distance the weight is lifted divided by the time to complete the repet itio n. Power during a repetition can be increased by lifting the same weight the same verti cal di sta nce in a shorter period of time.
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 i.
Sets Sets are defined as a combination of any number of r eps of one exercise. The number of sets used in a workout is directly r elated to training results. T ypically , two to thr ee sets are used by intermediate and advanced lifters to achieve optimum gains in strength.
It is important to first establish specific and realistic goals. Y ou should deter mine your long term goal and then set a series of short ter m goals that will help you attain your long term goal. The most common goals are: Once you have determined your personal goals, you will need to set up a schedule that helps you attain them.
There ar e three basic types of weight training methods: 1. T raining for muscular endurance and definition 2. T raining for strength 3. T raining for power and muscle mass Y ou should select a training method that reflects both your pr esent fitness level and your long term goals.
CHEST This powerful muscle group is the cornerstone of a well-developed upper body . T o most thoroughly work your pecs, include both pressing and fly movements and vary the angle of the bench from decline to flat to incline.
ANA TOMY CHART 57.
SHOR T -TERM GOALS Date Set Date Accomplished Goal Reward ** Date Set Date Accomplished Goal Reward ** Date Set Date Accomplished Goal Reward ** LONG-TERM GOALS Goal Reward! * Make several copies of this page to keep track of your goals and accomplishments.
BEGINNER’S SAMPLE WORKOUT ROUTINE Keep track of your changes and impr ovements. It’ s a gr eat motivational tool!* S = Sets R = Repetitions per set W = W eight used * Make several copies of this page to keep track of your progress. Y ou can print more copies of this page by going to http://www.
SAMPLE WORKOUT ROUTINE WHEN TRAINING FOR STRENGTH Keep track of your changes and impr ovements. It’ s a gr eat motivational tool!* S = Sets R = Repetitions per set W = W eight used * Make several copies of this page to keep track of your progress. Y ou can print more copies of this page by going to http://www.
INTERMEDIA TE AND ADV ANCED LIFTERS... Design your personal str ength training pr ogram. Keep track of your changes and impr ovements. It’ s a gr eat motivational tool!* S = Sets R = Repetitions per set W = W eight used * Make several copies of this page to keep track of your progress.
STRE TCHING & FLEXIBILIT Y Flexibility is an important component of physical fitness and n eeds to be a ddres sed in a resistance training pr ogram. The two main purposes for stretching are injury prevention and a faster rate of r ecover y from exer cise.
STRE TCHING W ARM-UP /COOL-DOWN STRE TCHING W ARM-UP /COOL-DOWN STRE TCHING W ARM-UP /COOL-DOWN STRE TCHING W ARM-UP /COOL-DOWN STRE TCHING W ARM-UP /COOL-DOWN STRE TCHING W ARM-UP /COOL-DOWN STRE TCH.
STRE TCHING W ARM-UP /COOL-DOWN STRE TCHING W ARM-UP /COOL-DOWN STRE TCHING W ARM-UP /COOL-DOWN STRE TCHING W ARM-UP /COOL-DOWN STRE TCHING W ARM-UP /COOL-DOWN STRE TCHING W ARM-UP /COOL-DOWN STRE TCHING W ARM-UP /COOL-DOWN STRE TCHING W ARM-UP /COOL-DOWN SHOULDER Seated Lean-Back MUSCLE(S) AFFECTED: deltoids and pectoralis major 1.
STRE TCHING W ARM-UP /COOL-DOWN STRE TCHING W ARM-UP /COOL-DOWN STRE TCHING W ARM-UP /COOL-DOWN STRE TCHING W ARM-UP /COOL-DOWN STRE TCHING W ARM-UP /COOL-DOWN STRE TCHING W ARM-UP /COOL-DOWN STRE TCH.
STRE TCHING W ARM-UP /COOL-DOWN STRE TCHING W ARM-UP /COOL-DOWN STRE TCHING W ARM-UP /COOL-DOWN STRE TCHING W ARM-UP /COOL-DOWN STRE TCHING W ARM-UP /COOL-DOWN STRE TCHING W ARM-UP /COOL-DOWN STRE TCH.
STRE TCHING W ARM-UP /COOL-DOWN STRE TCHING W ARM-UP /COOL-DOWN STRE TCHING W ARM-UP /COOL-DOWN STRE TCHING W ARM-UP /COOL-DOWN STRE TCHING W ARM-UP /COOL-DOWN STRE TCHING W ARM-UP /COOL-DOWN STRE TCH.
WORK OUT CHEST 1. Insert pin into weight stack at desired r e s i s t a n c e l e v e l . 2. Adjust seat pad height so that when seated the vertical press handles bisect the chest (pectoral) muscles. 3. Seat yourself comfortably on the seat pad with your back straight.
Lat Pulldown (Latissimus Dorsi) 1. Insert pin into weight stack at desired resistance level. 2. Attach Low Row Bar to low pulley cable. 3. Sit on the floor with your knees slightly bent and your feet placed firml y against the foot brace. 4. Grasp the Bar in both hands.
WORK OUT Seated T ricep Extension (T riceps) 1. Insert pin into weight stack at desired resistance level. 2. Attach T ricep Stra p to middle pulley cable. 3. Sit on sea t pad, facing away from the machine. Grasp the T ricep Strap. 4. Bend a t the waist so that your torso is at an approximate 45 o angle.
WORK OUT 1. Insert pin into weight stack at desired resistance level. 2. Attach Stirrup Handle (optional) to low pulle y cable. 3. T ake an overhand grasp of the Stirrup Handle with your right hand and your palm facing down. 4. Facing a way from the machine, stand 1 to 2 feet away from pulley .
1. Insert pin into weight stack at desired resistance level. 2. Stand facing machine and hook your right heel under the bottom roller pad with right knee positioned slightly below the top roller pad.
WORK OUT Leg Adduction (Inner Thigh) 1. Insert pin into weight stack at desired resistance level. 2. Adjust the Multihip roller so you will be a ble to feel resistance throughout the full range of motion. 3. Grasp the handles f or stability . Keep our left leg straight, extend your right leg so the roller is pushing a gainst the inside of your leg.
1. Insert pin into weight stack at desired resistance level. 2. Attach T ricep Stra p to the middle pulley cable. 3. Sit comf ortably on seat pad with your back resting against back pad. Grasp the T ricep Strap and place it over your shoulders, keeping your hands planted firmly on your upper chest throughout the entire exercise movement.
Elliptical Machine #E4 P entathlo n T readmill #T7iHRC 100 % Covered LIFE TIME W ARRANT Y Accessories Olympic Weight T ree #WT46 Strength T raining Time Clock #STT45 CALL NOW FOR THE DEALER NEAREST YOU 1-800-833-1227 OR VISIT OUR WEB SITE A T: www.bodysolid.
Signs Of Overtraining In the quest for better health and fitness, it is sometimes difficult to quell one’ s enthusiasm and take a break fr om exercise. But if exer cise is leaving you more exhausted than energized, you could be suf fering from an acute case of overtraining.
W eight Ratios 150% Leg Curl / Leg Extension 100% High Pulley 95% Low Pulley 75% Multi-Hip 100% Seated Press 75% 95% 100% 150% 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 T op Plate This char t shows the actual weight you ar e lifting.
Part numbers are r equired when or dering par ts. G2B Mainframe Parts List KEY# QTY P ART# DESCRIPTION A B C D E F G H J K L M N P Q R S T U V W X Y Z Z1 Z2 Z3 Z4 Z5 Z6 Z7 Z8 AA A1 AB A2 AC AD AE AF 1.
Part numbers are r equired when or dering par ts. KEY# QTY P ART# DESCRIPTION Continued on next page G2B Hardware List SP ACER SLEEVE 5/8” X 7/8” SP ACER SLEEVE 3/4” X 3/8” OILITE W ASHER 3/4.
G2B Hardware (continued) KEY# QTY PART# DESCRIPTION Part numbers are r equired when or dering par ts. 50 51 52 53 54 55 56 57 58 59 60 61 63 64 65 66 67 68 69 70 71 72 73 80 81 83 84 85 86 87 88 89 90.
Part numbers are r equired when or dering par ts. Cable List Accessories List KEY# QTY P ART# DESCRIPTION KEY# QTY P ART# DESCRIPTION AB CRUNCH HARNESS ANKLE STRAP LA T BAR LOW ROW BAR LA T BAR P AD F.
82 (shown in actual size) G2B HARDW ARE mm Inch KEY #50 HEX HEAD BOL T 1/2” X 3 1/2” P ARTIAL THREAD QTY . 2 KEY #51 HEX HEAD BOL T 3/8” X 1 3/4” P ARTIAL THREAD QTY . 10 KEY #53 HEX HEAD BOL T 3/8” X 2 1/2” P ARTIAL THREAD QTY . 6 KEY #54 HEX HEAD BOL T 3/8” X 2 3/4” P ARTIAL THREAD QTY .
(shown in actual size) G2B HARDW ARE mm Inch KEY #52 SOCKET HEAD BOL T 3/8” X 2” FULL THREAD QTY . 1 KEY #58 HEX HEAD BOL T 5/16” X 1 1/2” FULL THREAD QTY . 1 KEY #59 HEX HEAD BOL T 5/16” X 1 3/4” FULL THREAD QTY . 4 KEY #64 HEX HEAD BOL T 3/8” X 2” FULL THREAD QTY .
(shown in actual size) G2B HARDW ARE mm Inch KEY #66 NYLON LOCK NUT 1/2” QTY . 2 KEY #67 NYLON LOCK NUT 3/8” QTY . 41 KEY #69 FLA T W ASHER 1/2” QTY . 4 KEY #70 FLA T W ASHER 3/8” QTY . 71 KEY #73 FLA T W ASHER 5/16” QTY . 6 KEY #71 SPRING LOCK W ASHER 3/8” QTY .
85 part Z includes: part z1 part z2 part z3 part z4 part z5 part z6 part z7 part z8 part AB includes: part AB1 part AA includes: part AA1.
EXPLODED VIEW DIAGRAM G2B © Copyright 2003. Body-Solid. All rights reser ved. Body-Solid reser ves 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.
Un punto importante, dopo l’acquisto del dispositivo (o anche prima di acquisto) è quello di leggere il manuale. Dobbiamo farlo per diversi motivi semplici:
Se non hai ancora comprato il Body Solid G2B è un buon momento per familiarizzare con i dati di base del prodotto. Prime consultare le pagine iniziali del manuale d’uso, che si trova al di sopra. Dovresti trovare lì i dati tecnici più importanti del Body Solid G2B - in questo modo è possibile verificare se l’apparecchio soddisfa le tue esigenze. Esplorando le pagine segenti del manuali d’uso Body Solid G2B imparerai tutte le caratteristiche del prodotto e le informazioni sul suo funzionamento. Le informazioni sul Body Solid G2B ti aiuteranno sicuramente a prendere una decisione relativa all’acquisto.
In una situazione in cui hai già il Body Solid G2B, ma non hai ancora letto il manuale d’uso, dovresti farlo per le ragioni sopra descritte. Saprai quindi se hai correttamente usato le funzioni disponibili, e se hai commesso errori che possono ridurre la durata di vita del Body Solid G2B.
Tuttavia, uno dei ruoli più importanti per l’utente svolti dal manuale d’uso è quello di aiutare a risolvere i problemi con il Body Solid G2B. Quasi sempre, ci troverai Troubleshooting, cioè i guasti più frequenti e malfunzionamenti del dispositivo Body Solid G2B insieme con le istruzioni su come risolverli. Anche se non si riesci a risolvere il problema, il manuale d’uso ti mostrerà il percorso di ulteriori procedimenti – il contatto con il centro servizio clienti o il servizio più vicino.
