ProForm PFSY6806.0 user 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. Record your weight and key body measurements at the end of every month. Remember, the key to achiev- ing 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 Mon.-Fri., 6 a.m.-6 p.m. MST QUESTIONS?Model No. PFSY6806.0 Serial No Call TOLL-FREETable of Contents Important Precautions Right Side Before YOU BeginLeft Side Repeat this step with the other Wheel Cap AssemblyMake Things Easier for Yourself Locknut the Wheel must pivot easilyPage Tighten the M10 Nylon Locknuts 108 used in steps 3 Locknut yet108 Page Page Repeat this step on the other side of the Dip Arm Repeat this step for the Seat Frame Adjusting the DIP ARM AdjustmentsAdjusting the DIP Handles Adjusting the Press ARMAttaching the LEG Developer Adjusting the SeatAttaching the Pulley Housings Attaching the Curl PADAttaching the Squat BAR Attaching the Curl BARAttaching the Handles Changing the Weight Setting Moving the Weight SystemAdjusting the Cable Cable Diagram Weight Resistance ChartWeight Exercise Guidelines Cooling Down Muscle ChartStaying Motivated Key Qty Description R0906AM10 x 55mm Carriage Bolt Part Identification ChartExploded Drawing A-Model No. PFSY6806.0 Exploded Drawing B-Model No. PFSY6806.0 Limited Warranty Ordering Replacement PartsIcon Health & FITNESS, INC., 1500 S W., LOGAN, UT