Resumo do conteúdo contido na página número 1
Assembly &
Owner’s Guide
ST750
LEG EXTENSION/CURL
Resumo do conteúdo contido na página número 2
2
Resumo do conteúdo contido na página número 3
Table of Contents ASSEMBLY GUIDE OWNER’S GUIDE ASSEMBLY GUIDE . . . . . . . . . . . . . . . . 4 RESISTANCE TRAINING BENEFITS HARDWARE BAGS . . . . . . . . . . . . . . . . 6 & TIPS, WORKOUT VARIATIONS . . . . . . 18 STEP 1: ORANGE BAG . . . . . . . . . . . . 10 TRAINING PROGRAMS . . . . . . . . . . . . 19 STEP 2: BLUE BAG . . . . . . . . . . . . . . . 11 STRETCHING . . . . . . . . . . . . . . . . . . . 20 STEP 3: PINK BAG . . . . . . . . . . . . . . . 12 MAINTENANCE SCHEDULE . . . . . . . . . .
Resumo do conteúdo contido na página número 4
Assembly & Owner’s Guide ST750 LEG EXTENSION/CURL To avoid possible damage to this Leg Extension/Curl, please follow these assembly steps in the correct order. Before proceeding, find your new Leg Extension/Curl serial number located on the back of the rear floor support (AG2), and enter here: Refer to this number when calling for service, and enter this serial number on your Warranty Card and in your own records. Be sure to read your Owner’s Guide before using your new Leg Extension/Curl. If a
Resumo do conteúdo contido na página número 5
STEP 7 STEP 3 General Warning Decal STEP 4 STEP Exercise Arm 5 Transition Decal STEP 2 STEP 6 STEP 8 STEP 1 Serial # 5
Resumo do conteúdo contido na página número 6
HARDWARE INCLUDED ORANGE BAG 10.2 x 22 x 2 M10 Nylon Nut M10 x 70 Bolt Flat Washer Quantity: 4 Quantity: 4 Quantity: 8 BLUE BAG 10.2 x 22 x 2 Bracket (Z27) Flat Washer (illustration not to scale) M10 x 48 Bolt Quantity: 16 Quantity: 1 Quantity: 2 M10 x 65 Bolt M10 Nylon Nut Quantity: 2 Quantity: 8 M10 x 70 Bolt Quantity: 4 6
Resumo do conteúdo contido na página número 7
HARDWARE INCLUDED PINK BAG M10 x 25 Bolt M10 x 70 Bolt Quantity: 1 Quantity: 4 M10 x 75 Bolt 10.2 x 22 x 2 M10 Nylon Nut Quantity: 4 Flat Washer Quantity: 8 Quantity: 17 10.2 x 18.4 x 2.5 Lock Washer Quantity: 1 GREEN BAG 12.2 x 21.5 x 3 Lock Washer Quantity: 4 20.7 x 29 x 0.3 M12 x 25 Bolt Wavy Washer Quantity: 4 Quantity: 1 13 x 26 x 2.5 20.7 x 26.5 x 4 12.5 x 50 x 2 Flat Washer Spacer Flat Washer Quantity: 2 Quantity: 1 Quantity: 2 7
Resumo do conteúdo contido na página número 8
HARDWARE INCLUDED BLACK BAG 5.3 x 10 x 1 5.1 x 9.3 x 1.3 M5 x 10 Bolt 8.4 x 15.5 x 1.6 Flat Washer Lock Washer Quantity: 20 Flat Washer Quantity: 20 Quantity: 20 Quantity: 4 M8 x 62 Bolt M8 Nylon Nut Quantity: 2 Quantity: 2 YELLOW BAG M8 x 37.5 Bolt 10.2 x 20 x 6 10.2 x 22 x 2 M8 Nylon Nut Quantity: 1 Spacer Flat Washer Quantity: 1 Quantity: 2 Quantity: 2 RED BAG Slip-On Nut M5 x 10 Bolt M5 x 15 Bolt illustration not to scale Quantity: 18 Quantity: 6 Quantity: 2 8
Resumo do conteúdo contido na página número 9
HARDWARE INCLUDED LIGHT BLUE BAG 10.2 x 22 x 2 8.4 x 15.5 x 1.6 M10 Nylon Nut 8.2 x 15.4 x 2 Flat Washer Flat Washer Quantity: 6 Lock Washer Quantity: 12 Quantity: 1 Quantity: 1 M10 x 70 Bolt M8 x 25 Bolt Quantity: 4 Quantity: 1 M10 x 75 Bolt M10 x 25 Bolt Quantity: 2 Quantity: 8 M10 x 140 Bolt Quantity: 2 Disc (D41) (illustration not to scale) Quantity: 1 9
Resumo do conteúdo contido na página número 10
STEP 1 ORANGE BAG NOTE: During assembly, it is recommended to ensure that all bolts are in place and partially threaded before completely tightening any one bolt. During assembly steps 1 thru 4, do not completely tighten any bolts until completion of Step 4. • Lay the rear floor support (AG2) flat on the ground, with pulley brackets on the top. Stand up seat support frame (AC1) and align holes along bottom of seat frame with end of rear floor support. Attach using two bolts (M10x70), four flat
Resumo do conteúdo contido na página número 11
STEP 2 BLUE BAG • Stand up the weight stack tower (AB1) and align the bottom holes with the ends of both center and rear floor supports. Fasten together using four bolts (M10x70), eight flat washers (10.2x22x2), and four nylon nuts (M10). • Attach two pulleys to the weight stack tower with two bolts (M10x48), four flat washers (10.2x22x2) and two nuts (M10). • Attach the bracket (Z27) to the outside of weight stack tower (see diagram for orientation) with four flat washers (10.2x22.2x2), two bo
Resumo do conteúdo contido na página número 12
STEP 3 PINK BAG • While holding upright, place the bracket end of the swing arm support (AC2) over the holes in center floor support (AG3). The swing arm support should be facing the front of the machine. Secure the support using two bolts (M10x75), four flat washers (10.2x22x2), two nylon nuts (M10). Vertically attach a bolt (M10x25), a lock washer (10.2x18.4x2.5), and a flat washer (10.2x22x2). Wait to tighten all attachments until after this step is completed, as it will allow for easier asse
Resumo do conteúdo contido na página número 13
STEP 4 GREEN BAG • The swing arm assembly is constructed by inserting the axle (D19) through the bracket (Z27), then adding a wavy washer (20.7x29.1x0.3), range of motion adjustment (AH1), spacer (20.7x26.5x4), and swing arm (AD1). See diagram for orientation. Slide the axle through the hole in the swing arm support (AC2). Attach a flat washer (12.5x50x2), lock washer (12.2x21.5x3), and bolt (M12x25). Make sure the flat near the axle head lines up with the flat in bracket Z27. • Attach the leg
Resumo do conteúdo contido na página número 14
STEP 5 BLACK BAG • Loosely secure top and bottom shield brackets (B10) to weight stack tower using bolts (M5x10), flat washers (5.3x10x1), and lock washers (5.1x9.3x1.3) provided. Repeat for all side brackets (B09). • Place two rubber weight plate bumpers (Z14) over the holes at the bottom of the weight stack tower. With the horizontal holes of the guide rods (K05) at the top, place them over and through the rubber weight plate bumpers into the weight stack tower. Let the guide rods tilt outward
Resumo do conteúdo contido na página número 15
STEP 6 YELLOW BAG • With the loop end of the cable in your hand, guide cable through hole in top of weight stack tower and around pulleys A and B. Bring it down along weight stack tower and through pulleys C and D. Cable will then go towards the dual pulley bracket through pulleys E and F, then secure the loop end of the cable at the connection point on the swing arm plate using two spacers (10.2x20x6), one bolt (M8x37.5), a flat washer on each side (10.2x22x2) and one nut (M8). • Remove nut on
Resumo do conteúdo contido na página número 16
STEP 7 RED BAG • Align holes in rear shield (Q03) with the holes in the brackets on the back side of the weight stack; loosely secure using 8 bolts (M5x10). Take the left (Q01) side shield and repeat on front side of weight stack tower using five bolts (M5x10). Tighten interior brackets. Attach the right (Q02) side shield with five bolts (M5x10). Tighten all bolts. • Attach the slip-on nuts (Z37) to the left weight stack upright openings. Snap the two top covers (Q06 & Q07) together. With talles
Resumo do conteúdo contido na página número 17
STEP 8 LIGHT BLUE BAG • Attach the stabilizer tube (AG4) to the weight stack tower by inserting two bolts (M10x140) and two flat washers (10.2x22x2) through the bracket and the tower tube. Fasten two flat washers (10.2x22x2) and two nylon nuts (M10). Attach two bolts (M10x70), four flat wash- ers (10.2x22x2), and two nylon nuts (M10) to the opposite end of the tube. • Install the left (AE2) and right (AE1) handlebars on the seat support (AC1) using two bolts (M10x75), four flat washers (10.2x22
Resumo do conteúdo contido na página número 18
RESISTANCE TRAINING BENEFITS AND TIPS Always consult a physician before starting an exercise program. To be successful in your exercise program, it is important to develop an understanding of the basic principles of resistance training. Now that you have assembled your VISION FITNESS gym, it is only natural that you want to get started immediately. First, determine a few realistic, short term goals and expectations for yourself. Choose an appropriate exercise routine that best suits your individ
Resumo do conteúdo contido na página número 19
TRAINING PROGRAMS MUSCULAR ENDURANCE A program that stresses moderate intensity, a lower amount of resistance, and higher repetitions (anywhere from 13-100 or more). These types of sets will take longer to complete. This type of training conditions the muscles for activities that stress the slow twitch muscle fibers of your body. This is beneficial for sustaining energy over moderate periods of time. MUSCULAR STRENGTH A program that stresses high intensity, a higher amount of resistance, and low
Resumo do conteúdo contido na página número 20
STRETCHING Flexibility Training is not associated with fitness as often as cardiovascular exercise or Strength Training, even though it is just as important. A good stretching program will help to maintain flexibility of the hips and lower back. A flexible person will be less likely to injure themselves in common activities, such as reaching, twisting and turning, or in uncommon activities such as the annual softball tournament. Before stretching, take a few minutes to warm up the muscles becau
