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General| Brand | Powerline |
|---|---|
| Model | BSG10X |
| Category | Fitness Equipment |
| Language | English |
Instructions for unpacking and inspecting the gym equipment before assembly.
Emphasizes assembling components in the specified sequence for correct operation.
Lists essential safety precautions to follow while operating the exercise equipment.
Provides critical safety advice and recommendations for the assembly process.
Information on how to get service, replacement parts, and contact customer support.
Consult physician before exercise and always warm up properly.
Use proper form, breathing, read labels, keep clear of moving parts, inspect equipment.
Wear appropriate clothing and shoes for workouts to minimize injury risk.
Provides helpful tips for a smooth and successful assembly process.
Crucial instruction to only finger-tighten hardware until specific assembly steps.
Emphasizes assembling components in the presented sequence.
Specific instruction to keep shipping straps on until the main upright is secured.
Reiterates the importance of following the assembly sequence.
Instructs to fully tighten all fasteners only after all parts are aligned.
Reiterates the importance of following the assembly sequence.
Final tightening step for Press Arms, ensuring no play.
Emphasizes following the assembly steps in the given order.
Specific instruction for installing the selector rod and securing it with hardware.
Guide for attaching the assembled top plate and selector rod to the main structure.
How to secure the guide rods using shaft collars and tightening screws.
Reiterates the importance of following the assembly sequence.
Instructions for installing the seat and backrest assemblies into their designated sockets.
How to use pop pins to secure the seat and back rest in their final position.
Emphasizes the sequential nature of the assembly process.
Detailed steps for installing foam rollers onto the roller bars.
Instructions for attaching various accessory handles and bars to the cable system.
Stresses user responsibility to read and understand all labels for safe operation.
Lists essential rules to follow to minimize risk when using the equipment.
Outlines a schedule for checking and maintaining equipment components.
Provides critical information on inspecting and maintaining the machine's cables.
Highlights that cables are wear items and require regular inspection for safety.
Instructions for cleaning and maintaining upholstery and frame components.
Procedures for inspecting, tightening fasteners, and lubricating guide rods.
Checks for cables, adjustments, and warning labels for safety.
Replacing worn anti-skid surfaces and inspecting other parts.
Key principles for beginners: frequency, exercise selection, sets, reps, and rest.
Definitions of exercise types, muscle actions, and stretching methods.
Concepts like intensity, progression, muscle fatigue, and strength development.
Guidelines for selecting starting weight, gradual progression, and RM.
Importance of proper form, speed, and stopping if pain occurs.
Concepts of sets, reps, rest intervals, and the benefit of rest.
Discusses carbohydrates, fats, proteins, vitamins, minerals, and hydration.
Provides specific dietary recommendations for strength and lean muscle mass.
Understanding sets and how to select and adjust resistance levels.
Planning rest periods between sets, exercises, and workout days.
Strategies for ordering exercises and scheduling training sessions effectively.
Defines beginners and warns against common mistakes like overtraining.
Guidance on choosing weights and training large muscles first.
Importance of rest, managing soreness, and a sample strength workout routine.
Mistakes related to insufficient warm-up, flexibility, and improper exercise form.
Problems with weight selection, inadequate rest, and overtraining.
Impact of diet, hydration, supplementation, and stale routines on progress.
Establishing specific short-term and long-term fitness goals.
Developing a schedule based on goals, including workout type and timing.
Tailoring training focus (aerobic vs. weight) based on fat loss or muscle gain goals.
Introduces three primary weight training methods: endurance, strength, and power.
How to select a training method based on personal physique and fitness goals.
Provides a sample workout routine for beginners aiming for definition.
Lists recommended exercises for chest and shoulder muscles.
Provides exercises for upper back, traps, triceps, and biceps/forearms.
Recommends exercises for lower back, abs, thighs, glutes, hamstrings, and calves.
Overview of static, ballistic, and dynamic stretching methods.
Importance of flexibility, smooth execution, and large muscle group focus.
Cross Arm and Arms Straight Up stretches for the upper back.
Spinal Twist and Semi-Leg Straddle stretches for the lower back.
Instructions for performing the Side Bend stretch.
Seated Lean-Back and Straight Arms Behind Back stretches.
Sitting Toe Touch stretch for hamstrings.
Butterfly and Straddle stretches for the groin area.
Instructions for the Step Stretch for calves and Achilles tendon.
Detailed instructions for Vertical Grip, Horizontal Grip, and Incline Chest Press.
Instructions for High Cable Crossover, Lat Pulldown, and Seated Row.
Step-by-step guide for performing Shrugs.
Instructions for Seated Tricep Extension, Tricep Pressdown, Standing Cable Curl, and Concentration Curl.
Guides for Deltoid Raise, Upright Row, Ab Crunch, and Oblique Crunch.
Instructions for Standing Leg Curl and Leg Extension exercises.
Guides for Leg Adduction, Leg Abduction, and Glute Kickback.
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