Weider 831.150311 user manual Cooling Down, Staying Motivated

Weider 831.150311 user manual Model No Serial No, Sears, Roebuck and Co., Hoffman Estates, IL Weider 831.150311 user manual Table of Contents Weider 831.150311 user manual Important Precautions Weider 831.150311 user manual Before YOU Begin, Dimensions Weider 831.150311 user manual Part Identification Chart Weider 831.150311 user manual Assembly, Make Things Easier for Yourself, Repeat this step with the other Crossbar Extension Weider 831.150311 user manual Repeat this step with the Left Upright not shown Weider 831.150311 user manual Tighten the M10 Nylon Locknuts 48 used Steps, Do not tighten the Locknuts yet Weider 831.150311 user manual Tighten the four M8 Nylon Locknuts 51 used in step Weider 831.150311 Adjustments, Adjusting the Backrest, Attaching Weights to the LEG Lever, Adjusting the Weight Rests Weider 831.150311 user manual Adjusting the Bench Width, Attaching the Curl Post, Olympic Weight Adapter Weider 831.150311 user manual Exercise Guidelines Weider 831.150311 user manual Cooling Down, Staying Motivated Weider 831.150311 user manual Part LIST-Model No, Qty Description Weider 831.150311 user manual R1203A Weider 831.150311 user manual Full 90-DAY Warranty, Sears, Roebuck and Co., Dept 817WA, Hoffman Estates, IL
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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 AssemblyRepeat this step with the other Crossbar Extension Repeat this step with the Left Upright not shown Do not tighten the Locknuts yet Tighten the M10 Nylon Locknuts 48 used StepsTighten the four M8 Nylon Locknuts 51 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 Exercise Guidelines Staying Motivated Cooling DownQty Description Part LIST-Model NoR1203A Sears, Roebuck and Co., Dept 817WA, Hoffman Estates, IL Full 90-DAY Warranty

831.150311 specifications

The Weider 831.150311 is a versatile home gym system designed to cater to a wide range of fitness enthusiasts, from beginners to more experienced users. This all-in-one machine exemplifies both functionality and convenience, allowing individuals to perform various strength training exercises without the need for multiple pieces of equipment. One of its standout features is its compact design, making it suitable for users with limited space while still delivering a comprehensive workout experience.

Central to the Weider 831.150311 is its robust construction, which ensures durability and stability during use. The machine includes a dual-function leg developer that enables users to perform leg curls and leg extensions, targeting key muscle groups effectively. This functionality allows for comprehensive leg workouts, which are essential for balanced body strength and athletic performance.

Another significant feature is the multi-position chest press, providing a versatile range of motions for developing upper body strength. With adjustable weight stacks, users can customize their resistance levels according to their fitness goals, allowing for progressive overload, which is crucial for muscle growth. The machine also includes a lat pulldown bar, offering users the ability to target their back muscles and improve overall upper body strength and posture.

The Weider 831.150311 is equipped with padded seats and backrests that ensure comfort during workouts. Ergonomic designs are essential for reducing the risk of injury, especially during long training sessions. Additionally, the machine's user-friendly interface allows for seamless adjustments, accommodating users of different sizes and preferences.

One of the key technologies utilized in the Weider 831.150311 is its adjustable pulley system, which enhances the versatility of workouts. This feature allows users to engage in functional training, targeting stabilizing muscles and promoting better movement patterns. Moreover, the machine supports various exercises, including cable crossovers, shoulder presses, and tricep extensions, enabling a full-body workout.

In summary, the Weider 831.150311 is a comprehensive home gym solution that combines durability, versatility, and user-friendly features. Its array of resistance options, comfortable design, and advanced technologies make it an excellent choice for anyone looking to enhance their fitness routine without needing to leave the comfort of home. Whether you're aiming to build strength, improve fitness levels, or maintain an active lifestyle, the Weider 831.150311 can help you achieve your goals effectively.
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