Bodycraft Xpress Exercise Guid
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Service & Maintenance Manual
SERVICE & MAINTENANCE MANUAL Rev. 1.0 The information contained in this manual is intended for QUALIFIED TECHNICIANS who have completed a specific TECHNOGYM training course and are authorized to perform machine start- up and adjustment procedures as well as extraordinary maintenance or repairs which require a thorough knowledge of the machine, its operation, its safety devices and working procedures. CAREFULLY READ THE INFORMATION CONTAINED IN THIS MANUAL BEFORE PERFORMING ANY MAINTENANCE PROCEDURES ON THE MACHINE DANGEROUS VOLTAGES PRESENT EVEN WHEN THE MACHINE IS TURNED OFF NOTE The information contained in this document is subject to change without notice. Technogym does not guarantee this documentation in any way. Technogym shall not be held responsible for any errors contained in this manual and declines all liability for accidents or damages resulting from the supply, characteristics or use of this manual. This document contains proprietary information that is protected by copyright. All rights reserved. No part of this document may be photocopied, reproduced or translated into another language without the prior written consent of Technogym. ® The TechnogymP P trademark is property of Technogym S.p.A. ™ The Personal Selection TÜVP P trademark is property of Technogym S.p.A. Personal Selection TÜV: Service & Maintenance Manual - rev. 1.0 Contents 1. GENERAL NOTICES........................................................................................................................................... 1.1 1.1. INTRODUCTION.................................................................................................................................................. -
GET SWOLE Diet + Training Series DIET + TRAINING GUIDE GET SWOLE FOOD LIST + TRAINING GUIDE
Laron LandrY Pro FOOTBall suPERSTAR PHASE 1 GET SWOLE DIET + TRAINING SERIES DIET + TRAINING GUIDE GET SWOLE FOOD LIST + TRAINING GUIDE MEATS: VEGETABLES: • Chicken • Asparagus • Kale • Mackerel • Bamboo Shoots • Kohlrabi • Salmon • Bean Sprouts • Lettuces • Tuna • Beet Greens • Mushrooms • Lean Beef • Bok Choy Greens • Mustard Greens • Jerky • Broccoli • Parsley • Turkey • Cabbage • Radishes • Lunch Meat Ham • Cauliflower • Salad Greens • Lunch Meat Roast Beef • Celery • Sauerkraut • Eggs • Chards • Spinach String Beans • Chicory • Summer Squashes • Collard Greens • Turnip Greens • Cucumber • Watercress • Endive • Yellow Squash • Escarole • Zucchini Squash • Garlic CARBOHYDRATES: FATS: • Brown Rice • Avocado • Sweet Potato • Almonds • Quinoa • Cashews • Oatmeal • Olive Oil • Whole Wheat Bread • Whole Organic Butter • Ezekiel Bread • Walnuts • Whole Wheat Spaghetti • Kidney Beans • Yams • Black Beans • Barley • Brazil Nuts • Rye Bread • Pumpernickel Bread FRUITS: CONDIMENTS + SEASONINGS: • Apples • Spicy Mustard • Strawberries • Hot Sauce • Papaya • Crushed Red Pepper • Pears • Mrs. Dash Original Blend • Fresh Prunes • Mrs. Dash Fiesta Lime • Orange • Mrs. Dash Extra Spicy • Grapefruit • Mrs. Dash Tomato Basil Garlic • Kiwi • Mrs. Dash Lemon Pepper • Peaches TO SEE “PROPER FORM” EXERCISE VIDEOS,www.bodybuilding VISIT: MUSCLEPHARM.COM.com/getswole GET SWOLE PHASE 1: WEEKS 1–4 + TRAINING GUIDE EX. TIME: 7:00AM SUPPLEMENT: FOOD: Wake Up RE-CON®: 1/2 scoop • 3 whole eggs * Take with 8-12 oz. of water. • 1/4 cup oatmeal • 1 cup of fruit ARMOR-V™: 6 capsules * Take with 8-12 oz. of water. EX. TIME: 10:00AM SUPPLEMENT: FOOD: Mid-Morning COMBAT POWDER®: 2 scoops No Food * Take with 8-12 oz. of water & 2 oz. of heavy whipping cream. EX. TIME: 1:00PM SUPPLEMENT: FOOD: Lunch No Supplement Choose From Food List: Meat: 8 oz. -
Intraocular Pressure Fluctuation During Resistance Exercise
BMJ Open Ophth: first published as 10.1136/bmjophth-2021-000723 on 13 May 2021. Downloaded from Original research Intraocular pressure fluctuation during resistance exercise Ehsan Vaghefi ,1,2 Catherine Shon,1 Stacey Reading,3 Taylor Sutherland,3 Victor Borges,3 Geraint Phillips,1 Rachael L Niederer ,4,5 Helen Danesh- Meyer5 To cite: Vaghefi E, Shon C, ABSTRACT Reading S, et al. Intraocular Objective To evaluate the effect of weightlifting (leg Significance of this study pressure fluctuation during press) on intraocular pressure (IOP). resistance exercise. BMJ Design Prospective cohort study. What is already known about this subject? Open Ophthalmology Subjects A total of 24 participants met the inclusion ► Resistance exercise that requires with Valsalva 2021;6:e000723. doi:10.1136/ Manoeuvre can significantly affect intraocular bmjophth-2021-000723 criteria and completed the study procedures. Participants had an average age of 22.7±2.7 years and included nine pressure. ► Additional supplemental women. The mean baseline IOP was 13.9 mm Hg (SD=2.4) What are the new findings? material is published online with an average body mass index of 24.5 (SD= 3.1). ► When pushed to their maximal muscular engage- only. To view, please visit the Methods The maximum load for a single lift was found ment during resistance exercise, the participants journal online (http:// dx. doi. for each participant. Participants then performed three leg org/ 10. 1136/ bmjophth- 2021- mean intraocular pressure (IOP) was increased by 000723). press regimens: one repetition using 95% of maximal load average 26.4 mm Hg. (1RM), six repetitions using 75% of maximal load (6RM) and isometric push against a weight much heavier than How might these results change the focus of Received 21 January 2021 maximal load (ISO). -
Uplift-Desk-Job.Pdf
Liability and Participation Agreement Uplift Fitness, LLC strongly recommends that recommend and you hereby release Uplift Fit- you consult with your physician before begin- ness and its agents from any and all claims or ning any exercise program or making any die- causes of action, known or unknown, now or in tary changes or undertaking any other activities the future related to participating in activities or described on the website at upliftfit- information described in or arising out of Uplift nessohio.com, or from the social media posts Fitness content. These conditions may include, made by Uplift Fitness. You need to be in good but are not limited to, heart attacks, muscle physical condition to be able to participate in the strains, muscle pulls, muscle tears, broken exercises described in the Uplift Fitness Content bones, shin splints, heat prostration, injuries to including the Uplift Fitness training programs. knees, injuries to back, injuries to foot, or any Specifically, by accepting these terms and pro- other illness or soreness that you may incur, in- ceeding with Uplift Fitness Programs you here- cluding death. by affirm that you are in good physical condi- Uplift Fitness, LLC is not a licensed medical tion and do not suffer from any known disability care provider and represents that it has no exper- or condition which would prevent or limit your tise in diagnosing, examining, or treating medi- participation in vigorous physical activity in- cal conditions of any kind, or in determining the cluding but not limited to: resistance training, effect of any specific exercise on a medical con- body weight calisthenics, cardiovascular train- dition. -
Manual Resistance Exercises
MANUAL RESISTANCE EXERCISES 1. NECK FLEXION – (Neck Flexors) Start: Lying face up on a bench with your shoulders slightly over the edge of the bench. The top of the head should be parallel to the floor. At the beginning of each rep the neck muscles should be totally relaxed. Movement: Flexing only the neck muscles, raise the head forward and upward so that the chin is resting on the chest – pause momentarily and resist the negative to the starting position. Spotting: Place the dominant hand on the lifter’s forehead and your other hand on the lifter’s chin. Apply as much pressure as needed to accommodate for the strength curve of the neck flexors. 2. NECK EXTENSION - (Neck Extensors) Start: Lying face down on a flat bench with your head hanging over the edge of the bench. Neck should be totally relaxed with your chin touching your chest and hands resting behind your back. Movement: Raise your head upward and backwards until in is fully extended. Pause momentarily and resist the negative to the start position. Spotting: Form a web with your hands and place them on the back of the lifters head. Begin the exercise with mild pressure and allow the lifter to raise their head in an arc that resembles a half moon. Adjust resistance according to the strength curve of the neck flexors. 3. UPRIGHT ROW – (Deltoids, Trapezius, Biceps) Start: On a bench or standing with arms fully extended holding a towel on the outside with both hands. Head should be level. Movement: Pull the towel upward keeping it tight to your body and your elbows high. -
Strength and Mobility (Sam)
STRENGTH AND MOBILITY (SAM) PHASE 1-EASY Prone plank-10 seconds Lateral leg raise x 6/toe in, neutral, toe out Side plank-10 seconds/side Donkey kicks x 8/leg Prone plank-10 seconds Donkey whips x 8/leg Double hip bridge x 6 Fire hydrants x 8/leg Clams x 6/leg Knee circles forward x 8/leg Reverse clams x 6/leg Knee circles backward x 8/leg Reverse air clams x 6/leg Cat-cow x 5 cycles PHASE 1-HARD DAY Prone plank-20 seconds Reverse clams x 8/leg Side plank-20 seconds Reverse air clams x 8/leg Supine plank-10 seconds Lateral leg raise x 8/toe in, neutral, toe out Side plank-20 seconds Donkey kick x 8/leg Prone plank-20 seconds Donkey whips x 8/leg Split squat x 5/leg Fire hydrants x 8/leg Side walk squat x 5/leg Knee circles forward x 8/leg Good morning x 5 Knee circles backward x 8/leg Bird dog x 5/leg Cat-cow x 5 cycles Clams x 8/leg STRENGTH AND MOBILITY (SAM) PHASE 2-EASY DAY Prone plank-20 seconds Side plank-20 seconds Supine plank-10 seconds Donkey whips x 8/leg Side plank-20 seconds Fire hydrants x 8/leg Prone plank-20 seconds Knee circles forward x 8/leg Single leg bridge x 8/leg Knee circles backward x 8/leg Clams x 8/leg Lower body crawl x 10 Reverse clams x 8/leg Iron cross x 10 Reverse air clams x 8/leg Australian crawl x 10 Lateral leg raise x 8/toe in, neutral, toe out Iron cross x 10 Donkey kick x 8/leg Groiners x 10 Cat-cow x 5 cycles PHASE 2-HARD DAY Skipping forward w/arm raises x 30 m x 2 Good morning x 8 Skipping side 2 side w/arm swings x 30 m x2 Bird dog x 5/leg -
CLUB COACH Coaching Resources
ATHLETICS AUSTRALIA LEVEL 2 – CLUB COACH Coaching Resources INDEX CATALOGUE OF VIDEO RESOURCES ON CANOPI 3-4 PLYOMETRICS 5-6 STRENGTH BASED SAMPLE SESSIONS 7-10 STRENGTH & CONDITIONING 11-29 MINI BAND EXERCISES 30-36 ASCA, TRAINING GUIDELINES, STRENGTH PROGRAMMING SUGGESTIONS, PLANNING 37-42 SPRINTS, BLOCK STARTS, RELAYS, SPRINT HURDLES 43-53 MIDDLE DISTANCE 54-58 COMMON ELEMENTS OF JUMPS 59-61 LONG JUMP, TRIPLE JUMP, HIGH JUMP 62-71 COMMON ELEMENTS OF THROWS 72 SHOT PUT, DISCUS, JAVELIN 73-78 1 | P a g e WARM UP and CONDITIONING – ONLINE VIDEOS Dynamic Stretch: • Walking quad, glute and hamstring stretch, soleus and heel walk Drills: • Skip and roll arms (forward/backward), lateral shuffle, A Skip, high knee butt kicks, Warm up Drills high knee crossovers • Strength Activations: crab walks, glute bridges, clams • Agility Shuttle: lateral shuttle, cross over, back pedal, forward run Level 1 Level 2 • 360-degree crawl • Hindu • Toe sit/Heel sit and lift • Static Inch Worm • Knee ankle glide • Dynamic Pigeon Mobility • Wide stance rock • Fire Hydrant Circles Dynamic Stretch • Leg Swings Animal Strength Mobility • Leg Crossovers • Bear walk • Page Turns • Crab crawl • Scorpion • Alligator • Frog Walk • Spider • 2 Step Hamstring Stretch • Spider • Internal/External Knee Rotations • Donkey • Chameleon • Inchworm Level 1 Level 2 Basic warm up Basic warm up • Pogo • Pogo • Hop right • Side Hop Plyometrics • Hop left • Skater hop • Hop right lateral • Scissor Jump • Hop left lateral • Double leg hop progression • 2 hop alternate sequence • Single leg hop progression • Bench step-ups Jumping and Landing: Hoop jump/hop • Running Bench step-ups • Double leg – forwards; backwards • Box Jump and lateral • Fast skipping • Single to Double • Straight Leg bounding • Double to single • High skipping • Single to single • Jump/Hop Complex – create a challenging course. -
Muscle Activation and Kinematic Analysis During the Inclined Leg Press Exercise in Young Females
International Journal of Environmental Research and Public Health Article Muscle Activation and Kinematic Analysis during the Inclined Leg Press Exercise in Young Females Isabel Martín-Fuentes 1 , José M. Oliva-Lozano 1 and José M. Muyor 1,2,* 1 Health Research Centre, University of Almería, 04120 Almería, Spain; [email protected] (I.M.-F.); [email protected] (J.M.O.-L.) 2 Laboratory of Kinesiology, Biomechanics and Ergonomics (KIBIOMER Lab.), Research Central Services, University of Almería, 04120 Almería, Spain * Correspondence: [email protected]; Tel.: +34-950214429 Received: 24 October 2020; Accepted: 20 November 2020; Published: 23 November 2020 Abstract: Knee joint muscle activation imbalances, especially weakness in the vastus medialis oblique, are related to patellofemoral pain within the female population. The available literature presents the leg press as an exercise which potentially targets vastus medialis oblique activation, thus reducing imbalances in the quadriceps muscles. The main aim of the present study was to compare thigh muscle activation and kinematic parameters under different conditions during the inclined leg press exercise in a young female population. A cross-sectional study was conducted on 10 young, trained females. Muscle activation of the vastus medialis oblique, vastus lateralis, rectus femoris and gluteus medialis was analyzed under five different inclined leg press conditions, modifying the feet rotation (0–45◦ external rotation) and the stance width (100–150% hip width) on the footplate. All the conditions were performed at two different movement velocities: controlled velocity (2” eccentric–2” concentric) and maximal intended velocity. Mean propulsive velocity, maximum velocity and maximum power were also assessed. The results show that both controlled velocity conditions and maximal intended velocity conditions elicited a similar muscle activation pattern with greater activation during the concentric phase (p < 0.001, ηp2 = 0.96). -
Naval Special Warfare Physical Training Guide
Naval Special Warfare Physical Training Guide DISCLAIMER: Preparation for this training can be equally strenuous. You should consult a physician before you begin any strenuous exer- cise program, such as the one described here, or any diet modification, especially if you have or suspect that you may have heart disease, high blood pressure, diabetes, or any other adverse medical conditions. If you feel faint or dizzy at any time while performing any portion of this training program, stop immediately and seek medical evaluation. The United States Government and any service member or civilian employed by the United States Government disclaims any liability, personal or professional, resulting from the misapplication of any training procedure, technique, or guidance described in this guide. he Naval Special Warfare This guide provides infor- sit-ups as they are necessary TPhysical Training Guide mation about the type of train- for success at BUD/S. Cross- is designed to assist anyone ing required to properly pre- training such as cycling, who wants to improve his fit- pare for the rigors of BUD/S, rowing and hiking is useful to ness in order to take and pass and it offers a tailorable 26- rehabilitate an injury, to add the Physical Screening Test week training plan that should variety or to supplement your (PST) and succeed at Basic help a person with average basic training. Underwater Demolition/SEAL fitness prepare for training Work to improve your (BUD/S). and avoid injury. weakest areas. If you are a Most of your cardio- solid runner but a weak swim- vascular exercise should mer, don’t spend all your time General Training Guidelines focus on running and running just because you are Your workouts should be swimming, and your good at it. -
ACF-Calisthenic-Tech
CALISTHENIC TECHNICAL GUIDE FOREWORD This manual has been written to describe correct technique of Calisthenic positions. It should be noted that this is not a rule book, but a guideline for Accredited Coaches, Assistant Coaches and Cadets. THANKS Are extended to:- Contributing members of the Australian Calisthenic Federation, Australian Calisthenic Federation Coaching Committee Australian Calisthenic Federation Adjudicatorsʼ Advisory Board Australian Calisthenic Federation Examinersʼ Advisory Board And to all others who assisted in the preparation and update of this manual. Photography by Barbara Stavaruk. Layout assistance by Colin Beaton Revised Edition 2004 © ACF 2004 Table of Contents Table of Contents DEPORTMENT .......................................................6 BACKBEND..........................................................24 BANNED AND DANGEROUS MOVEMENTS .........7 LONG SIT .............................................................25 BANNED AND DANGEROUS MOVEMENTS .........8 SITTING POSITIONS............................................25 MOVEMENTS ALLOWABLE WITH CARE ..............8 CROSS LEG SIT ..................................................25 AREAS CAUSING CONCERN................................9 LONG SIT SINGLE LEG RAISE FORWARD ........25 FREE EXERCISES ................................................10 STRADDLE/LEGS ASTRIDE SlT...........................26 ARM POSITIONS..................................................10 BODY RAISE (LONG OR SQUARE) .....................26 FORWARD RAISE ................................................10 -
A Comparison of Machine Versus Free-Weight Squats for the Enhancement of Lower-Body Power, Speed, and Change-Of-Direction Abilit
sports Article A Comparison of Machine versus Free-Weight Squats for the Enhancement of Lower-Body Power, Speed, and Change-of-Direction Ability during an Initial Training Phase of Recreationally-Active Women Neil A. Schwarz 1,* , Sean P. Harper 1, Andy Waldhelm 2, Sarah K. McKinley-Barnard 1, Shelley L. Holden 1 and John E. Kovaleski 1 1 Department of Health, Kinesiology, and Sport, University of South Alabama, Mobile, AL 36688, USA; [email protected] (S.P.H.); [email protected] (S.K.M.-B.); [email protected] (S.L.H.); [email protected] (J.E.K.) 2 Department of Physical Therapy, University of South Alabama, Mobile, AL 36688, USA; [email protected] * Correspondence: [email protected]; Tel.: +1-251-460-6877 Received: 1 September 2019; Accepted: 27 September 2019; Published: 30 September 2019 Abstract: The purpose of this study was to examine differences between a free-weight squat (FWS) and machine squat (MS) during an initial resistance training phase for augmentation of performance tests in recreationally active women. Twenty-seven women (22.7 3.5 years) were block-randomized ± to three groups: FWS, MS, or control (CON) and completed pre- and post-testing sessions consisting of the squat one-repetition maximum (1-RM), vertical jump, pro-agility test, zig-zag change-of-direction (COD) test, and 30-meter sprint. Participants trained two sessions per week for six weeks by performing jumping, sprinting, and COD drills followed by FWS, MS, or no squats (CON). Peak jump power increased for CON (p = 0.03) and MS (p < 0.01) groups. -
Hoist HD Dual Brochure
[HD] DUAL SERIES® From the creators of the original Dual Series comes the expanded 3rd generation HOIST® HD Dual Series®, offering a comprehensive solution for fitness facilities where space, budget or both are at a premium. Featuring the same aesthetic distinction and durable construction as the popular HOIST ROC-IT® line, the HD Dual Series offers dual or multi-function stations. By combining multiple exercises in each selectorized unit, the HD Dual Series allows facilities to maximize space and fitness offerings. Unique features such as patented Flip N Dip® and Flip N Grip® handles, Silent Steel® Weight Stacks and Rock Grips, make the HOIST HD Dual Series the stand-out choice for prestigious gym brands, hotels and universities around the world. Utilizing flexibility in design, HOIST® can provide a state-of-the-art strength circuit for almost any fitness center. The HD Dual Series offers an exciting blend of quality components, intuitive adjustments, superior biomechanics and excellent value. EACH HD DUAL MACHINE COMES WITH A QR CODE DECAL FOR QUICK AND EASY EXERCISE INSTRUCTION. SCAN HERE TO SEE ALL HD DUAL EXERCISES. (VISIT HOISTFITNESS.COM/SCAN ON YOUR SMART PHONE TO DOWNLOAD A FREE QR CODE SCANNER.) SCAN HERE: * USING YOUR SMARTPHONE, VISIT WWW.HOISTFITNESS.COM/SCAN TO DOWNLOAD A FREE QR CODE SCANNER. [HD] DUAL SERIES® FEATURES Comfort & Durability Ô Head Support & Oversized Handles Provide a more comfortable and secure workout Ô Oval Tube Frame Provides unsurpassed strength and durability Convenience Ô Ratcheting Adjuster System