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Warning:
Before beginning any exercise program, consult
your physician. This is especially important for
individuals over the age of 35 or persons with
pre-existing health problems.
Read all instructions before using any fitness
equipment.
Tunturi New fitness bv. assumes no responsibility
for personal injury or property damage sustained
by or through the use of this product.
Save these instructions!
Important assembly
information
•
Tools Required for Assembling the Bench: Two
Adjustable Wrenches and Allen Wrenches.
NOTE:
It is strongly recommended that this equipment
is assembled by two or more people to avoid
possible injury.
•
Ensure Carriage Bolts are inserted through the
SQUARE holes on components that need to be
assembled. Attach washer only to end of the
Carriage Bolt.
•
Use Allen Bolts or Hex Bolts inserted through
the ROUND hole on components that need to
be assembled.
•
Always wait until all bolts are assembled onto
the bench before tightening the bolts. Do not
tighten each bolt right after it is installed
Fasten Nuts and Bolts
Securely tighten all Nuts and
Bolts after all
components have been
assembled in current and
previous steps.
NOTE: Do not over tighten
any component with pivoting function. Make sure
all pivoting components are able to move freely.
Do not tighten all Nuts and
Bolts in this step.
Operation notes
Adjusting the arm curl pad height.
1. Pull the adjustment knob.
2. Move the arm curl pad to the required position.
3. Release the adjustment knob.
Ajust Crutch height.
•
Adjust the crutch height by loosening the
locking knob on the crutch support tube.
•
Pull the locking knob outwards so that the
crutch can be moved freely up and down.
•
Release the knob once the crutch is at the
required height.
•
The crutch tube will click into place.
•
Tighten the locking knob by turning it
clockwise.
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.
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.
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