Stimmen - 3, Durchschnittliche Bewertung: 4 ( )

Hersteller: Sears Dateigröße: 776.38 kb Dateiname: de2fba2f-a47f-4791-b64a-da7b0b4b89d3.pdf Unterrichtssprache:

Proper breathing is important. Exhale during the exertion stage of each repetition and inhale during the return stroke. Never hold your breath! You should rest for a short period of time after each set. The ideal resting periods are: MUSCLE CHART A. Sternomastoid (neck) B. Pectoralis Major (chest) C. Biceps (front of arm) D. Obliques (waist) E. Brachioradials (forearm) F. Hip Flexors (upper thigh) G. Abductor (outer thigh) H. Quadriceps (front of thigh) I. Sartorius (front of thigh) J. Tibialis Anterior (front of calf) K. Soleus (front of calf) L. Rectus Abdominus (stomach) M. Adductor (inner thigh) N. Trapezius (upper back) O. Rhomboideus (upper back) P. Deltoid (shoulder) Q. Triceps (back of arm) R. Latissimus Dorsi (mid back) S. Spinae Erectors (lower back) T. Gluteus Medius (hip) U. Gluteus Maximus (buttocks) V. Hamstring (back of leg) W. Gastrocnemius (back of calf) • Rest three minutes after each set for a muscle building workout • Rest one minute after each set for a toning workout • Rest 30 seconds after each set for a weight loss workout Plan to spend the first couple of weeks familiarizing yourself with the equipment and learning the proper form for each exercise. COOLING DOWN End each workout with 5 to 10 minutes of stretching. Include stretches for both your arms and legs. Move slowly as you stretch and do not bounce. Ease into each stretch gradually and go only as far as you can without strain. Stretching at the end of each workout is very effective for increasing flexibility. STAYING MOTIVATED For motivation, keep a record of each workout. The chart on page 17 of this manual can be photocopied and used to schedule and record your workouts. List the date, the exercises performed, the weight plus the numbers of sets and repetitions completed. Record your weight and key body measurements at the end of every month. Remember, the key to achieving the greatest results is to make exercise a regular and enjoyable part of your everyday life. N O P Q R S T U W V M L J G F H I K E C D B A 14 MONDAY EXERCISE WEIGHT SETS REPS Date: / / AEROBIC EXERCISE TUESDAY Date: / / WEDNESDAY EXERCISE WEIGHT SETS REPS Date: / / THURSDAY AEROBIC EXERCISE Date: / / FRIDAY EXERCISE WEIGHT SETS REPS Date: / / Make photocopies of this page for scheduling and recording your workouts. 15 Part List - Model No. 831.150860 R0999A Key No. Qty. Description Key No. Qty. Description 1 1 Seat Bracket A 27 1 Front Leg Endcap 2 1 Leg Lever Lock 28 2 Support Plate 3 1 Leg Lever 29 2 2” Square Inner Cap 4 1 Front Leg 30 2 1” Round Inner Cap 1 Bench Frame 31 6 3/4” Round Inner Cap 6 1 Left Base 32 2 1” Square Inner Cap 7 1 Right Base 33 2 1 1/2” Square Inner Cap 8 1 Left Upright 34 2 1 1/4” Square Inner Cap 9 1 Right Upright 35 4 10mm Plastic Bushing 1 Curl Post 36 4 M6 Washer 11 2 Weight Rest 37 2 M10 Washer 12 1 Adjustment Tube 38 1 M8 x 58mm Bolt 13 1 Backrest Tube A 39 3 M8 x 16mm Bolt 14 1 Backrest Tube B 40 9 M8 Nylon Locknut 1 Seat Pin 41 1 M10 x 70mm Bolt 16 1 Long Pad ...

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