Gold's Gym GGBE1657.0 manual Cooling Down, Staying Motivated, Muscle Chart

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

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. List the date, the exercises performed, the resistance used, and the numbers of sets and repetitions completed. Make copies of the exercise logs found on pages 15 and 16. Use the logs to record your weight and key body measurements 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.

O

A P

L

B Q

C R

D S

E T

FM U

G N

H V

I W

J X K

MUSCLE CHART

A.Sternomastoid (neck)

B.Pectoralis Major (chest)

C.Biceps (front of arm)

D.Obliques (waist)

E.Brachioradials (forearm)

F.Hip Flexors (upper thigh)

G.Abductor (outer thigh)

H.Quadriceps (front of thigh)

I.Sartorius (front of thigh)

J.Tibialis Anterior (front of calf)

K.Soleus (front of calf)

L.Anterior Deltoid (shoulder)

M.Rectus Abdominus (stomach)

N.Adductor (inner thigh)

O.Trapezius (upper back)

P.Rhomboideus (upper back)

Q.Posterior Deltoid (shoulder)

R.Triceps (back of arm)

S.Latissimus Dorsi (mid back)

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 Call TOLL-FREE QUESTIONS?Model No. GGBE1657.0 Serial No Table of Contents Important Precautions Assembled Dimensions Before YOU BeginPart Identification Chart Locknuts yet AssemblyMake Assembly Easier Page Both sides of the bracket on the Front Leg Locknut yetScrews yet Repeat this step with the two Short Pad Tubes Both Safety Spotters are at the same height Repeat this step for the other Upright Right Upright BaseAdjusting the Backrest AdjustmentUsing the Curl PAD Using the LEG LeverSpotters are at the same height Adjusting the Weight Rests and the Safety SpottersRemoving the Curl BAR Exercise Guidelines Staying Motivated Muscle ChartCooling Down Aerobic Exercise Exercise Weight Sets RepsDate Thursday Aerobic Exercise DateMonday Part LIST-Model No. GGBE1657.0 Qty DescriptionR0507A R0507A 4125 Icon Health & FITNESS, INC., 1500 S W., LOGAN, UT Ordering Replacement PartsLimited Warranty