Gold's Gym GGBE29922 manual Cooling Down, Staying Motivated

Page 22

Rest for a short period of time after each set. The ideal resting periods are:

•Rest for three minutes after each set for a muscle building workout.

•Rest for one minute after each set for a toning work- out.

•Rest for 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 an effective way to increase flexibility.

STAYING MOTIVATED

For motivation, keep a record of each workout. The chart on page 23 of this manual can be photocopied and used to schedule and record your workouts. List the date, the exercises performed, the resistance used, and the numbers of sets and repetitions com- pleted. Record your weight and key body measure- ments 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.

 

 

 

MUSCLE CHART

 

 

O

A.

Sternomastoid (neck)

A

 

 

 

P

B.

Pectoralis Major (chest)

 

L

C.

Biceps (front of arm)

B

Q

D.

Obliques (waist)

 

 

 

R

E.

Brachioradials (forearm)

C

 

F.

Hip Flexors (upper thigh)

D

 

S

G.

Abductor (outer thigh)

 

H.

Quadriceps (front of thigh)

 

 

 

 

 

E

 

T

I.

Sartorius (front of thigh)

 

J.

Tibialis Anterior (front of calf)

 

 

 

 

 

F

M

U

K.

Soleus (front of calf)

 

 

L.

Anterior Deltoid (shoulder)

 

 

 

G

N

 

M.

Rectus Abdominus (stomach)

H

 

 

N.

Adductor (inner thigh)

 

V

O.

Trapezius (upper back)

I

 

W

P.

Rhomboideus (upper back)

 

Q.

Posterior Deltoid (shoulder)

 

 

J

 

X

R.

Triceps (back of arm)

 

S.

Latissimus Dorsi (mid back)

 

 

 

K

 

 

T.

Spinae Erectors (lower back)

 

 

U.

Gluteus Medius (hip)

 

 

 

 

 

 

V.

Gluteus Maximus (buttocks)

 

 

 

W.

Hamstring (back of leg)

 

 

 

X.

Gastrocnemius (back of calf)

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Contents Model No. GGBE29922 Serial No QUESTIONS?Customer HOT Line Table of Contents Important Precautions Left Side Right Side Weight Rest Before YOU BeginMake Things Easier for Yourself AssemblyUpright are on the side shown in the inset drawing Do not tighten the Locknuts yet Locknuts yet En the Locknuts yetPage Lubricate Page Locate the High Cable See the inset drawing. Slide a Cable Ball Locate the Carriage Cable 60. Attach the endPage Page Page Adjusting the Backrest AdjustmentsAdjusting the Weight Rests and Safety Spotter Attaching the Bench to the Rack Attaching Weights to the Weight Carriage or BarbellAttaching a Barbell to the Cables Attaching the Accessories to the Cables Using the Power Assist LegsTightening the Cables Cable Diagrams Carriage Cable High Cable Low Cable Bench CableBench can be Bench Adjustment ChartFollow these steps when preparing for each exercise Bench Cable can beExercise Guidelines Cooling Down Staying MotivatedAerobic Exercise Exercise Weight Sets RepsDate Thursday Aerobic Exercise DatePart Identification CHART-Model No. GGBE29922 R0903APart LIST-Model No. GGBE29922 Qty DescriptionExploded Drawing Limited Warranty Ordering Replacement PartsIcon Health & FITNESS, INC., 1500 S W., LOGAN, UT

GGBE29922 specifications

Gold's Gym GGBE29922 is an innovative piece of fitness equipment designed to enhance your home workout experience. As a versatile and dynamic option for fitness enthusiasts, it combines functionality and modern technology to cater to various workout styles. This equipment is distinguished by its sturdy construction and compact design, making it perfect for home use, regardless of space constraints.

One of the main features of the Gold's Gym GGBE29922 is its adjustable resistance levels. This allows users to tailor their workouts according to their individual fitness levels, whether they are beginners or experienced athletes. The machine is equipped with resistance bands that provide a customizable experience, enabling a range of exercises that can target different muscle groups efficiently.

The GGBE29922 is designed with user comfort in mind. It features a padded seat and adjustable backrest that can accommodate users of various heights and preferences. This ergonomically designed structure ensures that you can perform exercises safely and comfortably, minimizing the risk of injury and maximizing the effectiveness of your workouts.

Another noteworthy characteristic of the Gold's Gym GGBE29922 is its digital display, which provides real-time feedback on your workout performance. This includes metrics such as time elapsed, calories burned, and repetitions, allowing you to track your progress and set achievable fitness goals. The interface is user-friendly and easy to navigate, making it suitable for individuals who may be new to fitness technology.

Incorporating technology into your fitness routine can greatly enhance your motivation. The GGBE29922 supports various workout programs designed to keep users engaged and challenged. These pre-set workouts target specific fitness goals, such as weight loss, muscle toning, or improved cardiovascular endurance.

Furthermore, the Gold's Gym GGBE29922 is designed with portability in mind. Its lightweight and compact structure make it easy to move and store, ensuring that you can easily transition between workouts in different locations within your home.

In conclusion, the Gold's Gym GGBE29922 is a multifaceted fitness solution that combines innovative features, comfortable design, and technological advancements. Whether you are aiming to build strength, increase endurance, or enhance overall fitness, this home gym equipment provides everything you need to achieve your goals effectively and conveniently.
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