Weider 831.15395.1 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 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 19 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

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.Rectus Abdominus (stomach)

M.Adductor (inner thigh)

N.Trapezius (upper back)

O.Rhomboideus (upper back)

P.Deltoid (shoulder)

Q.Triceps (back of arm)

R.Latissimus Dorsi (mid back)

S.Spinae Erectors (lower back)

T.Gluteus Medius (hip)

U.Gluteus Maximus (buttocks)

V.Hamstring (back of leg)

W.Gastrocnemius (back of calf)

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Contents Model No Serial No Manual for future referenceTable of Contents Important Precautions Dimensions Before YOU BeginAssembly Make Things Easier for YourselfFront of the Front Leg Foot is taller than Back Page Threads are extending past the Nut, and that Serrated edge of the Flange Nuts are againstSeat Carriage Wide sides of all six Wheels 46 areInset drawing Locate the Long Cable 80. Insert one end Flat edge of the Pulley Guard is on the side ShownArm 22. Make sure the Cable is on the indi Cated side of the welded rod in the Swivel ArmLocate the two Short Cables 33. Wrap one Locate the Leg Lever Cable 32, which has twoPulley is above the Leg Lever Cable Repeat this step with the other Short CableAdjustments Adjusting the SeatAttaching the High Pulleys and LEG Lever Attaching the Accessories Adjusting the ResistanceAdjusting the Backrest Storing the Resistance SystemMake sure the rings are pushed against the Tray Cable DiagramUsing the Removable Resistance Bars Long CableWarming UP Exercise GuidelinesPersonalizing Your Exercise Program Working OUTMuscle Chart Cooling DownStaying Motivated Aerobic Exercise DateExercise Resistance Sets Reps WednesdayPart Identification Chart M10 x 65mm Button Head Bolt Part LIST-Model No Qty DescriptionExploded DRAWING-Model No Warranty Sears, Roebuck and Co., Dept 817WA, Hoffman Estates, IL