Tunturi 17TSWB50000 Manuel De L'utilisateur page 17

Use
Using weight plates
- When using weight plates, do make sure to use sufficient locking
supports to secure your weight plates at all times before use�
- When using weight plates on a barbell bar, do make sure you
divide the weigh-plates evenly over left and right side�
- Never exceed the maximum weight capacity of the barbell bar and
or bench�
To take not of your own body weight too�
Weight plate storage bars
- When using the weight-plates storage bars for weight plates, do
make sure to use sufficient locking supports to secure your weight
plates at all times�
- When store weight-plates on the storage bars, do make sure you
divide the weigh-plates evenly over left and right side�
- Never exceed the maximum weight capacity of the weight plate
storage bar�
Adjusting the backrest inclination
(Fig. U-2)
- Tilt the backrest slightly and tilt the adjusting bar out of the
toothed plates�
- Move the backrest into the required position�
- Position the adjusting bar in the toothed plates to secure it�
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�
⚠ WARNING
• Never leave a barbell bar stored on the spotters unattended�
Adjusting the spotters height
(Fig. U-9)
- Adjust the spotters height by loosening the locking knob�
- Pull the locking knob outwards so that the spotter can be moved
freely up and down�
- Tighten the locking knob by turning it clockwise�
‼ NOTE
• Make sure both spotters are in the same height setting�
Use the spotters hooks
(Fig. U-10)
The hooks on top of the spotters are there to secure a barbell bar
when stored on the spotters�
To secure the barbell bar�
- Put the barbell bar on top ( centred ) of the spotters�
- Turn the hooks so they are over the barbell bar on both sides�
To release the barbell bar�
- Turn the hooks so they are no longer over the barbell bar on both
sides�
- Take off the barbell bar freely�
⚠ WARNING
• Never leave a barbell bar stored on the spotters unattended�
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�
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�
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