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Weight resistance chart
1
100
14,0
2
109
23,0
3
118
32,0
4
127
41,0
5
136
50,0
6
145
59,0
7
154
68,0
8
163
77,0
9
172
86,0
10
181
95,0
‼ NOTE
• Each plate weights 7 kgs. ( 15 Lbs ).
• Numbers are approximate.
• Actual weights may vary.
• Values for Butterfly are for each arm.
Values are shown in kgs
Use
Arm Curl Pad Adjustment
(Fig� U-5)
Pull up and flip the Arm Curl Pad along the track on the Arm Curl
Stand to face toward back when doing Leg Press exercises.
Do not over tighten Allen Bolt (93) so the Bolt can move along the
track smoothly.
Adjusting the backrest
(Fig� U-6)
- Pull the adjustment knob.
- Move the backrest to the required position.
- Release the adjustment knob.
Adjusting the arm curl pad height�
(Fig� U-7)
- Pull the adjustment knob.
- Move the arm curl pad to the required position.
- Release the adjustment knob.
Exercise guidelines
Building Muscle and Gaining Weight
Unlike aerobic exercise, which emphasizes endurance training,
anaerobic exercise focuses on strength training. A gradual weight
gain can occur while building the size and strength of muscles. While
developing muscle mass, your body adapts to the stress placed upon
it. You can modify your diet to include foods such as meat, fish and
vegetables.
These foods help muscles recover and replenish important nutrients
after a strenuous workout.
4,5
11,0
14,0
9,0
18,0
23,0
13,5
30,0
32,0
17,0
36,0
41,0
21,5
44,0
50,0
26,0
50,0
59,0
30,5
59,0
68,0
35,0
68,0
77,0
39,5
77,0
86,0
45,0
86,0
95,0
Muscle Strength and Endurance
To achieve the greatest benefit from exercise, it is important to
develop an exercise program that allows you to work all of the major
muscle groups equally.
To increase muscles strength; follow this principle:
Increasing resistance and maintaining the number of repetitions of an
exercise results in increased muscle strength.
To tone your body, follow the principle: Decreasing resistance
plus increasing the number of repetitions of an exercise results in
increased body tone.
Once you feel comfortable with an exercise, you can change the
resistance, the number of repetitions, or the speed at which you do
the exercise. It is not necessary to change all three variables. For
example, let's say that you are training at 10 kg. and performing the
exercise 10 times in 3 minutes. When this becomes too easy, you may
decide to move up lifting 12 kg. for the same number of repetitions
in the same amount of time. Lifting more weights fewer times most
often develops muscle strength. To gain both muscle strength and
endurance, it is recommended that you perform each exercise 15 to
20 reps per set.
Training Intensity
How hard you begin to train depends on your overall level of fitness.
The soreness you experienced can be lessened by decreasing the
load you place on your muscles and by performing fewer sets.
To avoid injury, you should gradually work into an exercise program
and set the load to your individual fitness level. The load should
increase as your fitness level increases.
Muscle soreness is common, especially when you first start exercising.
If you are painfully sore for a long time, it may be time to change your
program. Eventually, your muscle system will become accustomed to
the stress and strain placed on it
Beginning a Strength Building Program
Warming Up
To begin strength training, it is important to stretch and perform
light exercise for 5 to 10 minutes. This helps prepare the body for
more strenuous exercise by increasing circulation, raising your body
temperature and developing more oxygen to your muscles.
Workout
Each workout to keep in mind that muscle soreness that lasts for a
long period in not desirable and may mean that injury has occurred.
Cool Down
At the end of each workout, perform slow stretching exercises for 5 to
10 minutes. Ease into each stretch only going as far as you can. This
stage allows your muscles wind down after training.
To provide a total workout program it is also recommended that 2 to
3 days of aerobic exercise is performed in addition to the strength
training.
Drinking Water
For the body to function properly, it must be properly hydrated. If you
are exercising, you should increase your fluid intake. The reason for
this is that the water you take in will leave your system through the
sweating mechanism that cools your body during exercise. The water
you lose through exercise must be replaced so that the muscles can
recover properly.
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