Weider 831.150301 user manual Cooling Down, Staying Motivated

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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. 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.

 

 

 

MUSCLE CHART

 

 

O

A.

Sternomastoid (neck)

A

 

 

 

P

B.

Pectoralis Major (chest)

 

 

C.

Biceps (front of arm)

B

L

 

Q

D.

Obliques (waist)

 

 

 

C

 

R

E.

Brachioradials (forearm)

 

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)

13

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Contents Sears, Roebuck and Co., Hoffman Estates, IL Model No Serial NoTable of Contents Important Precautions Before YOU Begin DimensionsPart Identification Chart Make Things Easier for Yourself AssemblyDo not tighten the Locknuts yet Repeat this step with the Left Upright not shownTighten the M10 Nylon Locknuts 48 used in steps Lubricate Tighten the four M8 Nylon Locknuts 29 used in step Adjusting the Backrest AdjustmentsAttaching Weights to the LEG Lever Adjusting the Weight RestsOlympic Weight Adapter Adjusting the Bench WidthAttaching the Curl Post Make sure the Set Screw is on the bottom of the AdapterExercise Guidelines Staying Motivated Cooling DownQty Description Part LIST-Model NoR1203A Sears, Roebuck and Co., Dept 817WA, Hoffman Estates, IL Full 90-DAY Warranty