Weider 831.15791.1 user manual Cooling Down, Staying Motivated, Muscle Chart

Page 13

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

MUSCLE CHART

A

 

 

 

 

A.

Sternomastoid (neck)

 

 

 

 

P

B.

Pectoralis Major (chest)

B

 

 

L

 

C.

Biceps (front of arm)

 

 

 

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)

 

G

 

L.

Anterior Deltoid (shoulder)

 

 

N

 

 

M.

Rectus Abdominus (stomach)

H

 

 

 

 

V

N.

Adductor (inner thigh)

 

 

 

 

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)

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Contents 1SEARS-800CUSTO-4-MYERS-HOME QUESTIONS?Sears Model No Kmart Model No. WEBE1137.1 Serial No Table of Contents Important Precautions Before YOU Begin Assembled DimensionsPart Identification Chart Make Things Easier for Yourself AssemblyAttach the Crossbar 3 to the other Upright Same way Nylon Locknuts yet Grease Locking Welded Pin Tube Weight Repeat this step with the other Fly Arm not Shown Adjusting the Backrest AdjustmentAttaching Weights to the LEG Lever or the FLY Arms Attaching the Curl PAD Attaching Weights to the BarbellWarming UP Exercise GuidelinesWorking OUT Exercise FormCooling Down Muscle ChartStaying Motivated Qty Description Part List Sears Model no .15791.1 Kmart Model NO. WEBE1137.1R0907A Limited Warranty Ordering Replacement PartsIcon Health & FITNESS, INC., 1500 S W., LOGAN, UT

831.15791.1 specifications

The Weider 831.15791.1 is a versatile home gym equipment designed for individuals seeking a complete workout solution in the comfort of their own homes. Combining a range of features and innovative technologies, this machine provides an effective way to engage in strength training, allowing users of all fitness levels to progress toward their goals.

One of the standout features of the Weider 831.15791.1 is its adjustable weight bench. This bench can be configured into multiple positions, including flat, incline, and decline angles, enabling users to target specific muscle groups effectively. The design promotes proper form and alignment during exercises such as bench presses, rows, and various abdominal workouts.

The weight system of the Weider 831.15791.1 employs a combination of free weights and resistance bands, providing a comprehensive range of resistance levels. This weight system not only enhances strength training but also aids in muscle-building, ensuring users can adapt their workouts as they progress. The resistance bands can also be used independently for additional toning exercises, making this equipment versatile for a full-body workout regime.

Another significant characteristic of the Weider 831.15791.1 is its space-efficient design, which makes it suitable for home environments with limited space. The equipment can be easily moved or stored when not in use, offering convenience for users who may not have a dedicated workout area. Its compact footprint does not compromise on functionality, making it a valuable addition to any home gym setup.

The Weider 831.15791.1 is constructed with quality materials that provide durability and stability during workouts. The upholstery is designed for comfort, allowing for longer workout sessions without discomfort. Additionally, the structure of the home gym supports various exercises, including chest presses, leg lifts, and lat pulldowns, making it an all-in-one machine.

Safety is also a priority with the Weider 831.15791.1, featuring secure locking mechanisms for weights and stable bases to prevent accidents during workouts. This attention to safety details reassures users as they embark on their strength training journey.

In conclusion, the Weider 831.15791.1 serves as a comprehensive home gym solution, combining functionality, versatility, and compactness. It caters to a wide range of fitness enthusiasts, from beginners to advanced users, making it an ideal choice for anyone looking to enhance their fitness regimen without the need for a commercial gym membership. Whether the goal is weight loss, muscle gain, or overall fitness improvement, the Weider 831.15791.1 is equipped to support various workout routines effectively.
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