Powerline P2X manuel d'utilisation

P 2 X O W N E R ’ S M A N U A L[...]

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Thank you for purchasing the Powerline P2X. This gym is part of the Powerline line of quality str ength training machines, which let you tar get specific muscle g roups to achieve better muscle tone and overall body conditioning. T o maximize your use of the equipment please study this Owner’ s Manual thoroughly . Unpacking the Equipment The P2X[...]

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’entr eprendr e tout programme d’exer cise. Si vous avez des etourdissements ou des faiblesses, arr etez les exercices immediatement. Antes de comenzar cualquier programma de ej[...]

Successful resistance training pr ograms have one prominent featur e in common...safety . Resistance training has some inherent dangers, as do all physical activities. The chance of injury can be gr eatly reduced or completely r emoved by using correct lifting techniques, pr oper breathing, maintaining equipment in good working condition, and by we[...]

CAUTION: T o set up this unit, you will need assistance. Do not attempt assembly b y yourself . Y ou must review and follo w the instructions in this O wner’ s Manual. If you do not assemble and use the P2X gym according to these guidelines , you could v oid the warranty . Required T ools The tools that y ou should obtain before assemblin g the P[...]

Assembly of the P2X gym takes pr ofessional installers about 3 hours to complete. If this is the first time you have assembled this type of equipment, plan on signifi cantly mor e time. Professional installers ar e highly recommended! However , if you acquire the appropriate tools, obtain assistance, and follow the assembly steps sequentially , t[...]

8 S T E P 1 Be careful to assemble all components in the sequence they are pr esented. A. Attach Stabilizin g Leg (P) to the L ower Main Frame (A ) as show n using: One 98 (10mm x 110mm hex head bolt) Two 101 (10mm was her) Two 94 (pulley sp acer)* One 70 (10mm nylo n lock nu t) *NOTE: The Pu lley Sp acers fi t into the Low er Main Frame. You wil l[...]

9 S T E P 1[...]

10 S T E P 2 Be careful to assemble all components in the sequence they are pr esented. A. Inser t Plastic Bushing (93) into the L ower Main F rame (A) as sho wn. Inser t F ront F oot Plate (J ) into Plastic Bushing (93) and through L ower Main F rame (A) as shown and attach using: T wo 52 (10mm x 95mm hex head bolt) F our 60 (10mm washer) T wo 70 [...]

11 S T E P 2[...]

12 S T E P 3 Be careful to assemble all components in the sequence they are pr esented. A. Attach Seat Pad ( AA) to th e Seat Pa d Frame ( L) as sho wn using: Two 56 (8mm x 45mm hex head bolt)* Two 62 (8mm sprin g lock wa sher) Two 65 (8mm washe r) Attach two End Ca ps (23) t o the fro nt and ba ck of Sea t Pad Fra me (L) as shown. *NOTE: Do NOT ov[...]

13 S T E P 3[...]

14 S T E P 4 Be careful to assemble all components in the sequence they are pr esented. A. Attach Press Arm Pivot (Q) to Upper Main Fra me (D) as shown us ing Shaft (16) and: Two 99 (10mm x 20mm allen he ad bolt) Two 101 (10mm was her) Two 100 (bronze b ushing) Tighten the two A llen Scre ws (8) in the Uppe r Main Fr ame(D) B. Attach Right Handle ([...]

15 S T E P 4[...]

16 S T E P 5 Be careful to assemble all components in the sequence they are pr esented. A. Slide F oam Roller Bar (39) into the opening in Lower Main F rame (A ) as shown. Slide two Plastic W ashers (25) and two F oam Rollers (22) onto F oam Roller Bar (39) as shown. Hold F oam Rollers (22) in place with two Plastic Roller End Caps (24) as shown. B[...]

17 S T E P 5[...]

18 S T E P 6 Be careful to assemble all components in the sequence they are pr esented. NOTE: At this point you must make sur e that the gym is level, stable and in the right location. B. Place two W eight Stack Risers (F)* and two Rubber Donuts (29) onto Rear Leg (B) as shown. Slide two Guide Rods (G) through the Rubber Donuts (29), through the tw[...]

19 S T E P 6[...]

20 S T E P 7 Be careful to assemble all components in the sequenc e they are present ed. NOTE: All Pulleys in this st ep are 110mm diameter , except where noted in Step 7B. Leav e all pulley bolts hand tight until Step 13 is completed. A. See Diagram 1. Begin at the high pulley station. Route the metal ball end of the High Pulley Cable (104) up and[...]

21 S T E P 7 S T E P 7B[...]

22 S T E P 8 Be careful to assemble all components in the sequenc e they are present ed. NOTE: All Pulleys in this st ep are 110mm diameter . Leav e all pulley bolts hand tight until Step 13 is completed. 0 10 20 30 40 50 60 70 80 90 100 1 10 120 130 140 150 0 1 2 3 4 5 6 MM Inch Ball Stop End Metal Ball End High Pulley Cable (104) 4260 mm A. See D[...]

23 S T E P 8 S T E P 8B[...]

24 S T E P 9 Be careful to assemble all components in the sequenc e they are present ed. NOTE: All Pulleys in this st ep are 110mm diameter , except where noted in Step 9B. Leav e all pulley bolts hand tight until Step 13 is completed. 0 10 20 30 40 50 60 70 80 90 100 1 10 120 130 140 150 0 1 2 3 4 5 6 MM Inch A. B. C. D . E. See Diagram 1. Route C[...]

25 v S T E P 9 S T E P 9B[...]

26 S T E P 10 Be careful to assemble all components in the sequenc e they are present ed. NOTE: All Pulleys in this st ep are 110mm diameter . Leav e all pulley bolts hand tight until Step 13 is completed. 0 10 20 30 40 50 60 70 80 90 100 1 10 120 130 140 150 0 1 2 3 4 5 6 MM Inch A. B. C. See Diagram 1. Route the Cable (107) through Pulley Bracket[...]

27 S T E P 10 S T E P 10B[...]

28 S T E P 11 Be careful to assemble all components in the sequenc e they are present ed. NOTE: All Pulleys in this st ep are 110mm diameter ,except where noted in Step 11B . Leav e all pulley bolts hand tight until Step 13 is completed. 0 10 20 30 40 50 60 70 80 90 100 1 10 120 130 140 150 0 1 2 3 4 5 6 MM Inch A. 3340 mm Ball Stop End Stamped Eye[...]

29 S T E P 11 S T E P 11B[...]

30 S T E P 12 Be careful to assemble all components in the sequenc e they are present ed. NOTE All Pulleys in this st ep are 90mm diameter . Leav e all pulley bolts hand tight until Step 13 is completed. 0 10 20 30 40 50 60 70 80 90 100 1 10 120 130 140 150 0 1 2 3 4 5 6 MM Inch A. 5900 mm Small Ball End Small Ball End Fu nc t io n Tr ai ni n g Ar [...]

31 S T E P 12 S T E P 12B[...]

32 S T E P 133 Be careful to assemble all components in the sequenc e they are present ed. NOTE: All Pulleys in this st ep are 90mm diameter . 0 10 20 30 40 50 60 70 80 90 100 1 10 120 130 140 150 0 1 2 3 4 5 6 MM Inch A. See Diagram 1. Rout e Ca ble (106) down through the lower bracket of Pulley Bracket Assembly (AC). See Diagram 2. Insert Pulle y[...]

33 S T E P 13 S T E P 13B[...]

Be sure that all users car efully r ead and understand all warning, safety and maintenance labels on the machine before each use. Failur e to do so may r esult in serious injury . It is imperative that you retain this Owner’ s Manual and be sure all warning labels are legible and intact. Replacement Owner’ s Manuals and labels are available fro[...]

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Our products have been car efully designed to ensur e safe, efficient long term operation. However , it must be realized that safe use of this equipment requir es that owners carefully r ead and follow the Powerline use r ecommendations, wa rnings, and maintenance guidelines in this Owners Manual. Routine inspection and maintenance is of critical [...]

CABLES: CH ECK TEN SION, E ND FITT INGS, AND COA T ING. MAINTENANCE SCHEDULE DAIL Y WEEKL Y LA TEST DA TE ENTR Y CHECK THA T JAM NUT on the selector rod top bolt is tight. UP HOLST ER Y : WIPE DOWN AND DRY . CLEAN AND CONDITION. FRAME: WIPE DOWN AND DRY . POLISH/WAX CHROME: WIPE DOWN AND DRY . POLISH/LUBRICA TE NUTS/BOL TS/F ASTENERS: TIGHTEN AND/O[...]

PHRASES, TERMS, TIPS & GUIDELINES BEGINNER’S GUIDELINES • W ork out at least two times a week. • Include six to eight exercises that train major muscle groups. • Perform two or three sets of at least eight to 12 r epetitions. AEROBIC Exercise that primarily uses oxygen to burn fuel at low to moder - ate levels of intensity . Running and[...]

PHRASES, TERMS, TIPS & GUIDELINES ST ARTING RESIST ANCE LEVEL If you begin weight training at too high a level, you risk serious injury . Y ou will also develop poor form, which will hinder your efforts and discourage you. Use this as a guideline: if you cannot lift the weight eight times with proper form, the weight is too heavy . Similarly , [...]

NUTRITION 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 in which ther e is an under consumption, overconsumption, or unbalanced consumption of nutrients that leads to disease or an increased suscep[...]

EXERCISE PRESCRIPTION Sets Sets ar e defined as a combination of any number of r eps of one exe r cise. The number of sets used in a workout is di r ectly r elated to training r esults. T ypically , two to th ree sets ar e used by intermediate and advanced lifters to achieve optimum gains in st r ength. Experts ag r ee that multiple-set systems wo[...]

TRAINING TIPS FOR BEGINNER’S ARE YOU A “BEGINNER”? A beginner can be classifi ed as someone who has never touched a weight, may have lifted for a while, but has taken a substantial amount of time off, or has not consistently trained over the last six months. If you happen to fall into any of these categories, pay close attention, because the[...]

COMMON TRAINING MIST AKES 1. Lack of Adequate W arm-Up and Inadequate Flexibility A warmed muscle is a mor e flexible muscle that ’ s better able to lift heavier weights and work in a full range of motion. Those warmed muscles also g r eatly r educe your chance of training injuries. 2. Improper Form The use of imp r oper form is a good way to ke[...]

Once you have determined your personal goals, you will need to set up a schedule that helps you attain them. Set up a schedule that includes the number of workouts per week, the type of workout activity , the time of day for each workout, and the actual workout program. Don’ t forget to factor in the warm up and cool down periods. Y ou may have t[...]

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 r eflects both your pr esent fitness level and your long term goals. Y ou should begin carefully and with pr oper professional guida[...]

EXERCISE TIPS Listed below are Body-Solid’ s picks of the best exer cises you can do for each body part. These exercises can be done using fr ee weights, machines and multi-station gyms. Learn to do each exercise in proper form. Y ou can make substitutions in your training and try variations of each using differ ent Body-Solid grips, cable attach[...]

A N AT O M Y C H A R T 47[...]

F I T N E S S G O A L 48[...]

EXERCISE LOG 49[...]

EXERCISE LOG 50[...]

EXERCISE LOG 51[...]

STRETCHING The following pages show illustrations with descriptions of static stretching for warm up and post-exercise cool down. Remember ... stretch your large muscle groups first and do all stretches in a smooth, slow , controlled manner . Flexibility is an important component of physical fi tness and needs to be addressed in a r esistance tra[...]

STRETCHING UPPER BACK Cross Arm in Front of Chest MUSCLE(S) AFFECTED: latissimus dorsi and ter es major 1. Stand or sit with the right arm slightly flexed (15° to 30°) and adducted across the chest. 2. Grasp the upper arm just above the elbow , placing the left hand on the posterior side of the upper arm. 3. Pull the right arm across the chest ([...]

STRETCHING SIDES Side Bend with Straight Arms MUSCLE(S) AFFECTED: external oblique, latissimus dorsi and serratus anterior 1. Stand with feet 14 to 16 inches apart. 2. Interlace the fingers with palms facing each othe r . 3. Reach upward with straight arms. 4. Keeping arms straight, lean from waist to left side. Do not bend knees. 5. After moving [...]

STRETCHING POSTERIOR OF THIGH Sitting T oe T ouch MUSCLE(S) AFFECTED: hamstrings, spinal erectors and gastrocnemius 1. Sit with the upper body nearly vertical and legs straight. 2. Lean forward from waist and grasp toes with each hand, slightly pull toes towards the upper body , and pull chest towards leg. (If you are very stiff, try to grasp the a[...]

STRETCHING GROIN Straddle (Spread Eagle) MUSCLE(S) AFFECTED: gastrocnemius, hamstrings, spinal erectors, adductors and sartorius 1. Sit with the upper body nearly vertical and legs straight, and spread legs as far as possible. 2. With right hand, grasp toes of right foot and pull on toes slightly , while pulling chest toward right leg. Hold for 10 [...]

STRETCHING POSTERIOR OF LOWER LEG Step Stretch MUSCLE(S) AFFECTED: gastrocnemius and soleus; also, achilles tendon 1. Have ready a step or board 3 to 4 inches high. 2. Place balls of both feet on the step or board, 1 inch from its edge. 3. With straight legs, lower heels as far as possible. 4. Hold for 10 to 15 seconds. 5. T o stretch achilles tend[...]

58 M A I N F R A M E PA R T S L I S T PART #. QTY. KEY #. DESCRIPTION A 1 71751015 LOWER MAIN FRAME B 1 71751018 REAR LEG C 1 71751017 REAR UPRIGHT D 1 71751014 UPPER MAIN FRAME E 1 71751016 REAR UPPER BEAM F 2 70566104 WEIGHT STACK RISER G 2 70566008 GUIDE ROD H 1 71751008 FUNCTION TRAINING ARM J 1 70566007 FRONT FOOT PLATE K 1 70566103 LEG EXTENS[...]

59 HARDWARE LIST PART #. QTY. KEY # . DESCRIPTION 1 2 10202530368 END CAP 45mm*45mm 2 2 10202530267 END CAP 50mm*50mm 3 4 70566066 PULLE Y SPACER Φ 14mm*1.5mm*40mm 4 18 10202460029 PULLEY Φ 110mm* Φ 88mm*18mm 5 1 70566024 SHAFT Φ 20mm*250mm 6 2 10209010009 STEEL BUSHING Φ 27.5mm* Φ 19mm*16mm 7 2 10202020009 END CAP 50mm*25mm*1.5mm 8 8 1020104[...]

60 HARDWARE LIST PART #. QTY. KEY # . DESCRIPTION 38 2 10201020127 ROUND ALLEN HEAD BOLT 8mm*20mm 39 3 70566016 FOAM ROLLER BAR Φ 25mm*450mm 40 2 10201180005 ACORN CAP NUT 6mm 41 1 10202390050 RUBBER PAD t2*45mm*45mm 42 2 10205020063 RUBBER GRIP Φ 24mm*3mmT*380mm 43 1 10205010137 LAT BAR PAD Φ 26mm*T22mm*125mm 44 2 10205020064 RUBBER GRIP Φ 24m[...]

61 HARDWARE LIST PART #. QTY. KEY # . DESCRIPTION 84 2 10209010007 BUSHING Φ 21.5mm* Φ 12mm*14mm 85 1 71751020 "L" PULLEY CABLE PLATE 86 3 71751021 "L" PULLEY CABLE PLATE 87 4 10114000070 10301080810 PRESS ARM BRONZE BUSHING 88 15/20 WEIGHT STACK PLATE 10lbs 92 1 P2 LOGO 93 1 10202140004 PLASTIC BUSHING 94 2 7056607 2 PULLEY S[...]

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