Exercise Guidelines - Weider WEBE13060 Manuel De L'utilisateur

EXERCISE GUIDELINES

THE FOUR BASIC TYPES OF WORKOUTS
¥ Muscle Building. In order to increase the size and
strength of your muscles, you must push your mus-
cles to a high percentage of their capacity. You must
also progressively increase the intensity of your
exercise so that your muscles will continually adapt
and grow. Each individual exercise can be tailored
to the proper intensity level by changing the amount
of weight used, or the number of repetitions or sets
performed. (A ÒrepetitionÓ is one complete cycle of
an exercise, such as one sit-up. A ÒsetÓ is a series
of repetitions performed consecutively.)
The proper amount of weight for each exercise
depends upon the individual user. It is up to you to
gauge your limits. Select the amount of weight that
you think is right for you. Begin with 3 sets of 8 rep-
etitions for each exercise that you perform. Rest for
3 minutes after each set. When you can complete 3
sets of 12 repetitions without difficulty, increase the
amount of weight.
¥ Toning. To tone your muscles, you must push your
muscles to a moderate percentage of their capacity.
Select a moderate amount of weight and increase
the number of repetitions in each set. Complete as
MUSCLE CHART
A. Sternomastoid (neck)
B. Pectoralis Major (chest)
A A
C. Biceps (front of arm)
B B
D. Obliques (waist)
E. Brachioradials (forearm)
C
C
F. Hip Flexors (upper thigh)
G. Abductor (outer thigh)
D
D
H. Quadriceps (front of thigh)
E
I. Sartorius (front of thigh) E
J. Tibialis Anterior (front of calf)
K. Soleus (front of calf)
L. Rectus Abdominus (stomach)
M. Adductor (inner thigh)
N. Trapezius (upper back) H H
O. Rhomboideus (upper back)
I
I
P. Deltoid (shoulder)
Q. Triceps (back of arm)
J J
R. Latissimus Dorsi (mid back)
S. Spinae Erectors (lower back) K
K
T. Gluteus Medius (hip)
U. Gluteus Maximus (buttocks)
V. Hamstring (back of leg)
W. Gastrocnemius (back of calf)
many sets of 15 to 20 repetitions as possible with-
out discomfort. Rest for 1 minute after each set.
Work your muscles by completing more sets rather
than by using high amounts of weight.
¥ Weight Loss. To lose weight, use a low amount of
weight and increase the number of repetitions in
each set. Exercise for 20 to 30 minutes, resting for
a maximum of 30 seconds between sets.
¥ Cross Training. In the pursuit of a complete and
well-balanced fitness program, many have found
that cross training is the answer. We recommend
that on Monday, Wednesday and Friday, you plan
weight training workouts. On Tuesday and
Thursday, plan 20 to 30 minutes of aerobic exer-
cise, such as cycling, running or swimming. Rest
from both weight training and aerobic exercise for at
least one full day each week to give your body time
to regenerate. By combining weight training with
aerobic exercise, you can reshape and strengthen
your body, plus develop a stronger heart and lungs.
PERSONALISING YOUR EXERCISE PROGRAM
We have not specified an exact length of time for
each workout, or a specific number of repetitions or
F F L
L T
T
G G
M M
8
3. Accertarsi che il Telaio ad H (1) sia direzionato
nella stessa posizione come in figura.
Attaccare il Telaio (2) al Telaio ad H (1) con due
Bulloni da 5/16Ó x 2 1/4Ó (16) e due Controdadi in
Nylon da 5/16Ó (19).
4. Inserire un Cappuccio Interno Quadrato da 1 1/2Ó
(22) nelle indicate estremitˆ del Leg Lever (4).
Attaccare il Tubo Pesi da 13 3/4Ó (8) al Leg Lever
(4) con il Bullone da 5/16Ó x 2Ó (15) ed un
Controdado in Nylon da 5/16Ó (19) come mostrato
in figura.
Inserire un Cappuccio Interno Rotondo da 1Ó (24)
nell'indicata estremitˆ del Tubo Pesi da 13 3/4Ó
(8). Inserire il Cappuccio Angolato Rotondo da 1Ó
(20) nell'altra estremitˆ del Tubo Pesi. Infilare il
Ferma Pesi (28) nel Tubo Pesi.
5. Lubrificare il Bullone da 3/8Ó x 2 1/4Ó (14).
Attaccare il Leg Lever (4) al Telaio (2) con il
Bullone ed il Dado in Nylon da 3/8Ó (18).
N N
O O
P
P
Q Q
R
R
S
S
6. Inserire due Cappucci Interni Rotondi da 3/4Ó (9)
in ciascun Tubo da Rivestire (10). Inserire i Tubi
da Rivestire attraverso i fori situati sul Leg Lever
(4). Infilare due Rulli in Gomma (23) su ciascun
U
U
Tubo.
V V
W
W
19
3
2
16
4
4
22
20
19
28
8
24
5
14ÑLubrificare
2
4
18
6
23
9
4
10
9
45
1
15
23