Weider C670 user manual Exercise Guidelines

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EXERCISE GUIDELINES

THE FOUR BASIC TYPES OF WORKOUTS

Muscle Building

To increase the size and strength of your muscles, push them close to their maximum capacity. Your mus- cles will continually adapt and grow as you progres- sively increase the intensity of your exercise. You can adjust the intensity level of an individual exercise in two ways:

•by changing the amount of resistance used

•by changing the number of repetitions or sets per- formed. (A “repetition” is one complete cycle of an exercise, such as one sit-up. A “set” is a series of repetitions.)

The proper amount of resistance for each exercise depends upon the individual user. You must gauge your limits and select the amount of resistance that is right for you. Begin with 3 sets of 8 repetitions for each exercise you perform. Rest for 3 minutes after each set. When you can complete 3 sets of 12 repetitions without difficulty, increase the amount of resistance.

Toning

You can tone your muscles by pushing them to a mod- erate percentage of their capacity. Select a moderate amount of resistance and increase the number of rep- etitions in each set. Complete as many sets of 15 to

20 repetitions as possible without discomfort. Rest for 1 minute after each set. Work your muscles by com- pleting more sets rather than by using high amounts of resistance.

Weight Loss

To lose weight, use a low amount of resistance and increase the number of repetitions in each set. Exercise for 20 to 30 minutes, resting for a maximum of 30 seconds between sets.

Cross Training

Cross training is an efficient way to get a complete and well-balanced fitness program. An example of a bal- anced program is:

•Plan strength training workouts on Monday, Wednesday, and Friday.

•Plan 20 to 30 minutes of aerobic exercise, such as running on a treadmill or riding on an elliptical or exercise bike, on Tuesday and Thursday.

•Rest from both strength training and aerobic exercise for at least one full day each week to give your body time to regenerate.

The combination of strength training and aerobic exer- cise will reshape and strengthen your body, plus devel- op your heart and lungs.

PERSONALIZING YOUR EXERCISE PROGRAM

Determining the exact length of time for each workout, as well as the number of repetitions or sets completed, is an individual matter. It is important to avoid overdo- ing it during the first few months of your exercise pro- gram. You should progress at your own pace and be sensitive to your body’s signals. If you experience pain or dizziness at any time while exercising, stop immedi- ately and begin cooling down. Find out what is wrong before continuing. Remember that adequate rest and a proper diet are important factors in any exercise pro- gram.

WARMING UP

Begin each workout with 5 to 10 minutes of stretching and light exercise to warm up. Warming up prepares your body for more strenuous exercise by increasing circulation, raising your body temperature and deliver- ing more oxygen to your muscles.

WORKING OUT

Each workout should include 6 to 10 different exercis- es. Select exercises for every major muscle group, emphasizing areas that you want to develop most. To give balance and variety to your workouts, vary the exercises from session to session.

Schedule your workouts for the time of day when your energy level is the highest. Each workout should be followed by at least one day of rest. Once you find the schedule that is right for you, stick with it.

EXERCISE FORM

Maintaining proper form is an essential part of an effective exercise program. This requires moving through the full range of motion for each exercise, and moving only the appropriate parts of the body. Exercising in an uncontrolled manner will leave you feeling exhausted. On the exercise guide accompany- ing this manual you will find photographs showing the correct form for several exercises, and a list of the muscles affected. Refer to the muscle chart on the next page to find the names of the muscles.

The repetitions in each set should be performed smoothly and without pausing. The exertion stage of each repetition should last about half as long as the return stage. Proper breathing is important. Exhale during the exertion stage of each repetition and inhale during the return stroke. Never hold your breath.

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Contents QUESTIONS? Model No. WEBE37332 Serial NoCustomer HOT Line Table of Contents Misuse of this product may result in serious injury DecalImportant Precautions Before YOU Begin Right SideLeft Side Assembly Make Things Easier for YourselfDo not tighten the Locknuts yet Other Small Base Cap in the same manner Locknuts 34. Do not tighten the Locknuts yetTighten the M10 Nylon Locknuts 34 used Steps Tighten the M10 Nylon Locknuts 34 used in step Assemble the other Pad Tube 27 in the same manner Locknuts yet Repeat this step with the Right Base not shownHoles 110 Tighten the Locknuts yet Locknuts yet Tighten the M10 Nylon Locknuts 34 used Steps Right Safety Spotter not shown in the same Manner Locate the Medium Cable 69. Route the Cable Locate the Butterfly Cable 109. Attach Cable Trap is oriented to hold the CableGroove of the Pulley Is shown pulled away from the Center Upright for clarity Adjustments Adjusting the Backrest and SeatSeat 10 can be adjusted in the same man- ner Adding Weight to the LEG Lever Adding Weight to the Weight CarriageAttaching the Accessories Using the AB SlingsUsing the Weight Rests and Safety Spotters Setting UP for Squat ExercisesAttaching the DIP ARM Knobs 22 are fully tightenedMoving the Bench Tightening the CablesAttaching the Curl PAD or LEG Lever Attach the Leg Lever 5 in the same mannerCable Diagrams Medium CableButterfly Cable Long CableExercise Guidelines Muscle Chart Cooling DownStaying Motivated Exercise Weight Sets Reps DateAerobic Exercise Thursday Aerobic Exercise DateMonday 48mm Weight Carriage Cap Part Identification CHART-Model No. WEBE37332 R0903A Page Part LIST-Model No. WEBE37332 Qty DescriptionExploded DRAWING-Model No. WEBE37332 Exploded Ordering Replacement Parts Limited WarrantyIcon Health & FITNESS, INC., 1500 S W., LOGAN, UT

C670 specifications

The Weider C670 is a versatile and robust home gym system designed for fitness enthusiasts who seek an effective solution for strength training without the need for a gym membership. This all-in-one machine allows users to perform a wide array of exercises, targeting various muscle groups, making it a suitable choice for both beginners and seasoned athletes.

One of the standout features of the Weider C670 is its compact design, which makes it ideal for home use, especially for those with limited space. Despite its size, the C670 is engineered to provide a comprehensive workout experience. The multi-position adjustable seat and backrest ensure that users can find their optimal position for comfort and effectiveness during workouts.

The Weider C670 incorporates a range of advanced technologies to enhance user experience and results. Among these are its patented pulley system and adjustable weight stack, allowing for smooth and efficient resistance training. Users can easily switch between different resistance levels, accommodating both strength training and muscle toning workouts. This flexibility encourages progressive overload, which is key for muscle growth and strength development.

Another notable characteristic is the inclusion of a leg developer attachment, enabling targeting of the quadriceps and hamstrings, which is often overlooked in traditional free weight routines. The machine also features a lat pulldown bar, enabling users to engage their upper body and back muscles effectively. This ensures a balanced workout regimen, promoting overall muscle symmetry and strength.

Moreover, the Weider C670 is built with durability in mind. Crafted from high-quality materials, it is designed to withstand rigorous workouts while maintaining performance. Its sturdy frame ensures stability, allowing users to focus on their training without worry.

Safety is also a priority with the Weider C670. The weight plate system is engineered to prevent tipping or wobbling, providing peace of mind during intense sessions. Additionally, the comfortable grips and ergonomic design minimize the risk of injury, enabling users to push their limits safely.

In conclusion, the Weider C670 offers a compelling blend of versatility, advanced technology, and user-friendly features, making it a valuable asset for anyone looking to enhance their home workout experience. Whether aiming to build strength, tone muscles, or improve overall fitness, the Weider C670 is a solid choice that caters to various fitness goals and levels.
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